The Fat Loss GPS
One of my favorite features with my IPhone is the Map.... You tell "Siri" where you want to go. Siri figures out where you are and then step by step, takes you to your destination. Be-a-u-tiful! This is how I want you to use your Fat Loss GPS! Figure out where you "Want to be", "where you are", and then get to your destination step by step!
Point A (Where you are right now*)
Point B (Where you want to be)
Step by step (the process)
*"Where you are" and "where you want to be" will depend on your goals... It could be a measurement, weight, dress or pant size, how you feel about yourself, quality of life, or an upcoming vacation photo.
As with any journey, you will have Obstacles, Set Backs, Delays, Road Blocks, and Challenge. If you have a delay or a road block, BIG DEAL! On your way to the family vacation in Disney World, you wouldn't stop at the first Road Detour and tell the family in the back seats, "Oh, well! Guess we're done. Think we'll just give up. Maybe next year we'll try again!" Heck no! You find a "work around" and you keep moving forward!
I've found most people FAIL at goal setting because they treat their goals as an afterthought. The average person spends more time planning their weekly grocery list than they do designing goals that impact the rest of their lives!
The Secret is to long Term and Short Term Goal Setting
People LOVE to set Long Term Goals...
1. I want to make $100,000 next year
2. I want to lose 40 lbs. next year
3. I want to be a size 8 next year
After they set these goals, they put them in a sock drawer and don't think about them until late December next year! If you have the same goals for this next year as you set last year for now, you MUST make a change!
Long Term and Short Term goals have different meanings. And you should have both!
"Losing 40 lbs." is a great long term goal, but it does nothing for you to take action on! "Losing 40 lbs." is in the future, but you are living in the NOW.
Here's a cool phrase for you to use this year...
"I am either living NOW HERE or I am living No Where!" (Amazing what a little space can do!)
Your Long Term Goal should be exciting! It should be stimulating and motivating. It's the picture of who you are to become! For example, how would the new you, 40 lbs. thinner, look and act like? Would they be more energetic? Eat cleaner? Have happy thoughts? Feel better and more confident? Not binge out 4-5x a week? Be embarrassed by someone looking in their shopping cart?
The Long Term Goal is your MOTIVATION! But you cannot wake up tomorrow and "will" the scale to be 5 lbs. less. But you can wake up tomorrow and start the day off with 15 minutes of Cardio. What you can do today and tomorrow are your Short Terms Goals! Short term goals are "actionable". Actionable items are things you can do! You can't "make $100,000", but you can sign up for a new course or hire a coach to help move towards the long term goal.
Short term goals are Specific, Actionable and always Top of Mind.
What I like to do is take the long term goal, break the goal into ½ way point, and then again in ½... this will give you the "Quarter". I would then have you create Short Term Actionable goals that are specific to you reaching each goal. Yes, you could just take the entire number and divide by 4 for "Quarters".
This is how it would look for losing 40 lbs. as your goal next year.
The Long Term Goal:
"I will lose 40 lbs. by December 2012. I have so much more energy and very confident in the way I look. It is easy for me to get up and exercise. In fact, I look forward to my work outs and eating clean foods! I love the compliments I get from friends, co-workers and strangers!"
-Remember the Long Term Goal should inspire and motivate you! Word your goal in a manner that would motivate you! If you were embarrassed because you were stretching and your belly "popped out", use that for motivation! Use any pain and pleasure cues that work to drive you towards achieving your goals.
Now to keep things realistic, break your goal down into "quarters" of the year. I.e., Quarter 1 is Jan, Feb, March. Quarter 2 is April, May, June, etc.
Break the 40 lbs. into half. (40/2 = 20) and then (40-20 = 20)
"By June 2012, I will be down 20 lbs."
Break the 20 lbs. into half to give you "quarter goals" (20/2 = 10)
"By March 2012, I will be down 10 lbs."
"By September 2012, I will be down 30 lbs."
Create a work sheet
1. At the top write, (Your Name) Vision for 2012
2. Write out the Long Term Goal very descriptively.
3. Write out the 1st Quarter Goal (Breaking down the Long Term Goal into Quarters)
4. Write out the 2nd Quarter Goal
5. Write out the 3rd Quarter Goal
6. Write out the Final 4th Quarter Goal
7. Now create Short Term Actionable Goals to reach your Long Term Goals.
Short Term Actionable Goals could include:
1. Attending Boot Camp 3x week
2. Cutting out processed or refined foods
3. Adding in 3 Cardio sessions each week
This is what I want you to do.
1. Create your worksheet (Take your time, add photos of you or a role model)
2. Create the Short Term Actionable Goals
3. Track and Monitor the Short Term Actions either with a calendar or a "check off" sheet
4. Notice if your actions are bringing you closer to your Long Term Goals
5. If they are not working, change your actions or be more consistent!
6. Read your goals DAILY!
PS Remember, I am here for you! It's one thing to have a plan, but following through and being consistent is where a good coach can help. With Canonsburg Boot Camp, I will sit down with you and help you design your own Fat Loss GPS. Call me at 724-949-0007 concerning your Road Map to Fitness Success in 2012!
JJ Robertson
Canonsburg Boot Camp
http://www.canonsburgbootcamp.com/
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