With the start of the New Year (especially following the chaos of 2020), people aspire to change bad habits, turn a new leaf on life or even continue with healthy habits into the new year. For the past couple of weeks clients have been asking me about making their new goals to strive for (haha see what I did there? For those who don’t know my personal trainer company is Strive to Be Fit LLC...any-who…) in the new year. It can be very
overwhelming to set goals to carry out for an entire year, we often get burned out, lose motivation or find it hard to keep ourselves accountable.
When teaching students in the program about program design and goal setting I distinguish the significance and importance of Short-Term Goals and Long-Term Goals. I created a worksheet for my clients and students (link below to the free worksheet); where they can write out their Short-Term Goals between 3-6 months and their Long-Term Goals between 6-12 months. Additionally, the worksheet has a section in which you can map out how you are going to achieve declared goals and what you need to do to make them happen!
Here are some common questions I have gotten over the years from students and clients regarding goal setting:
How do you create your own goals/new year's resolutions? How do you go about accountability and pursuing your goals?
When I sit down to create my own goals and resolutions I try to keep it very realistic. What this means is, I look at what my current year entailed as far as business, family, friends, etc.
After I have looked at what all happened this past year, I’ll sit down and literally write down any and all ideas I have for the following year. I try to make this a 15-20 min writing session. It may not make sense at first, but when we get done it will.
From that point I will take the short term realistic goals out of the mix of ideas. These short term goals are 50% attainable, something that can be done in a 2 week to 3 month span.
From there I will take the long term realistic goals out of the ideas and try to also make sure they somewhat pertain to the short term goals, so that each goal will build on itself. Long term goals should also contain a 50% attainability, but will take about 6 months to a year to attain.
To keep myself accountable on these goals, I will put the list in my phone, on my computer, on my bathroom mirror, (essentially anywhere I will see it). I break down the short term goals to something I feel comfortable with, that will build into a more complicated goal, that may make me work harder for. These goals will build each week onto the next week until you reach your longer term goals.
How do you create/determine with clients reasonable goals/resolutions for them so they are not too difficult to achieve but also offer a challenge?
This might sound simplistic, but I totally believe in practicing what you preach! So what I explained with my goals/resolutions, I do with clients. Something that may be different with them, is we revisit them together at check-points throughout the year, (2 weeks, 3 months, 6 months, 1 year).
How do you work through giving up or loss of motivation?
These are hard terms for all of us. I can honestly admit that I’ve dealt with loss of motivation myself in the past. When dealing with loss of motivation, the best method I feel is looking back at our goals, breaking them down again, and maybe even looking at why we are having complications or detours along the way. I never believe in failure, unless you literally give up and stop trying. Making the goal or resolution that you have decided on seem much easier or more attainable, usually brings the motivation back. Showing how you can get there, (guiding the client), helps in so many ways.
How does writing out your goals/resolutions help?
This method helps keep a level mind and a realistic view on these goals/resolutions. You can also set a road map when thinking about them. Which will make it much easier to attain.
Do you believe accountability buddies or regular check-ins, is essential/valuable to keeping up with your goals?
Absolutely! We ALL need accountability. Clients have trainers, Trainers have trainers, and athletes have Coaches, as well as Coaches have coaches. We all need someone to help us achieve our goals. Otherwise we tend to detour or never even try to achieve them when the goals get challenging.
I cannot stress enough the importance, about goal setting! Whether it seems like something small or it’s something you really want or want to do. Setting that goal to achieve it, will keep you structured and balanced while trying to achieve it. Check out our latest youtube video to watch a step by step guide on setting goals; and don’t forget to click here to download your FREE goal planning worksheet!