Health and wellness coach Lindsay Nauen goes over how to make fitness goals that are measurable, obtainable and flexible in her monthly guest blog.
Fitness Made Easier with Goal Setting
As a health and wellness coach, my goal is to help people enjoy their wellness journey as I have learned to enjoy mine. I’ve been on my journey for many years. I have learned a lot, and I’ve been cheered on by many supporters. It became apparent to me that there are many elements that help increase my rate of success. I’d like to share one of these critical elements – goal setting, with you in this blog.
You may have heard people in various disciplines talk about the importance of goal setting. You may have even set goals for yourself in different areas of your life. Sometimes goals work, and sometimes they don’t. Why is that?
I have learned along my fitness journey that what works best for me is to state my goals with clarity. I insist that my own goals are:
- Measurable.
- Obtainable.
- Flexible.
I’ve found that this method works well for others too. It’s easy to remember, and it’s a matter of being specific enough to understand clearly what you are reaching for—and when you have reached it. Here are a few examples:
If your goal is to get in shape, that is not measurable.
If your goal is to move from a sedentary lifestyle to a 1-hour daily spin class, that is not obtainable.
If your goal is to exercise outdoors every day at exactly 9 am, that is not flexible.
I learned a trick early on from my trainer that still serves me today. He had me start with a very small, but obtainable goal. It was a goal that we both knew I could accomplish: three minutes of aerobics each day. Seems minimal, doesn’t it? Yes, but the beauty of it was that it wasn’t overwhelming. It was something I could do and feel a sense of accomplishment. Then, I could move on to the next practical step.
When you want success, you start with a small step. You identify each step clearly and work toward it with dedication. Each step builds confidence and moves you closer to your next goal. When working with my trainer, I learned that I could trust his judgment, master the next step and celebrate my accomplishments. Step by step I was achieving my goals.
If I didn’t have specific goals, I would not be able to reach the benchmarks I have chosen. And, if I didn’t move forward step by step, I would get discouraged or lose my way. Because of this simple, but powerful, approach, I have been able to meet my goals and look forward to setting new ones. In fact, I learned that this approach is so powerful that I use it in all areas of my life: business, family, finance, planning for retirement, and all those other wonderful dreams for a bright future.
Here is an outline of the process I use for setting and achieving goals that may help you as well:
- Set a weekly goal. For example, 90 minutes of aerobics and three sessions of strength training for 15 minutes each.
- Create a weekly calendar that displays your work time and related travel.
- Add other family, recreational or business after-hours commitments.
- Schedule your workouts, including a description of the type of activity for that session. Be sure to include time for showering, makeup, hair and travel time to/from the gym.
People often express a worry that they might not be able to fit everything into an already busy schedule. This is where creativity comes in. Some people will decide to get up a little earlier to fit in some exercise before work or take time for a walk after dinner. If you can include a friend, it often makes it even more enjoyable and you soon look forward to the event.
I had to learn to ask for help when I needed it. Generally, your supporters will be happy to help you, just as you would help them. A family member or friend could help with the kids while you get a workout in. Perhaps your partner would make dinner—or clean up the kitchen after dinner—so you can have a little extra time to make progress on your goals. It might be a family affair, when you find time to all go for a walk together.
As studies have shown, writing down your goals and sharing them with someone helps you reach those goals more often. You can start a journal or spreadsheet to list and track your goals. And, get out that red marker or highlight feature when goals are reached! Celebrating your successes with friends and family is fun and uplifting.
When you surround yourself with positive people who are supportive, it makes the process that much more enjoyable and worthwhile. Those people will become part of your support team, and they can also help you evaluate your goals to make sure they are measurable, obtainable and flexible. They can also hold you accountable for scheduling the important activities that will help you reach your health and wellness goals.
As you start your journey—or refine the journey you’re on—your attitude and mindset will play a significant role in your success. Setting practical goals is a good place to start and having appropriate support will make a big difference in your outcome. Reach out to professionals, family and friends who can help support you and your goals. You’re worth it!
Wishing you great success along your journey,
Lindsay
Who is Lindsay Nauen?
Through her own life experience, Lindsay has learned the value of being focused on health and wellness. On her fitness journey, she lost over 170 pounds and went from a sedentary lifestyle to that of an energetic triathlete. Through this journey, she has learned lessons about the importance of a support team, the value of goals, and the need for accountability and documentation.
Lindsay is a 2019 graduate of the Mayo Clinic’s Health and Wellness Coaching program. Continuing to follow her passion for helping people achieve a healthier lifestyle, she is now in the process of becoming professionally certified.