Home Blog Beverly Brewer Karpinski Don't Let Obstacles Get in Your Way: Goal Setting Part II

Fit To The Core Blog

Welcome to Fit to the Core’s “Everything you ever wanted to know about fitness” blog. Everyday people are bombarded with conflicting health and fitness messages by the media. It can be overwhelming. I hope to clear up some of those conflicting messages by sharing what I have learned over the years and what I am still learning. The fitness industry is a young industry that is constantly changing and evolving. Let me clear up some of the confusion.

Beverly Brewer Karpinski

Don't Let Obstacles Get in Your Way: Goal Setting Part II

Okay, so now you have set your SMART goals.  Don’t stop there.  There is more work to do.  It’s easy to set goals – not so easy to stick with it and actually reach those goals.  How many times have you set goals for yourself only to abandon them after only a few weeks?  Some people never even get started!

 

Okay, so now you have set your SMART goals.  Don’t stop there.  There is more work to do.  It’s easy to set goals – not so easy to stick with it and actually reach those goals.  How many times have you set goals for yourself only to abandon them after only a few weeks?  Some people never even get started!

You will need to set aside at least an hour or two for some reflection and soul searching for these next steps.  You may want to use a small journal or notebook for this project.  There is a great book and journal that can help you with this called, “First Steps:  Your Healthy Living Journal” by Active Living Partners.

Step 1:  Benefits -What’s in it for Me? List the benefits you will receive by attaining your goals.  We all know that exercise has many benefits yet we don’t exercise.  It’s important to make it personal!  What benefits will motivate you to keep going?

Step 2:  Reflect on Your Past. Do you have a hard time believing you can be successful at reaching your goals?  Have you made attempts in the past and failed?  Try not to focus on past failures in this step.  The idea here is to focus on past success.  What bad habits have you overcome in the past?  Make a list of your past success stories.  How did you make them happen?

Step 3:  What Obstacles Can I Expect to Get in the Way? Everyone knows that physical activity is important.  So why don’t we exercise?  Most people say they don’t have enough time, they don’t like to exercise or they aren’t motivated to exercise.  What are your reasons?  Make a list of your obstacles to exercise.  Pick your top three and spend some time coming up with solutions to these barriers.  You will want to reevaluate these from time to time to see if they are working.  If not, you will need to come up with new solutions.

Step 4:  Creating Self-Belief. There have been many times, in my past, that my biggest obstacle to success is myself.  Our self-defeating , negative thoughts and emotions can keep us from making the changes we know are important.  Make a list of your negative thoughts that get in your way.  Then take each of those thoughts and turn them into a positive, empowering message.   If you’re new to exercise, having a coach or trainer can help you to master the skills necessary to be successful.  As you master small steps, it will build your belief system so that you can take larger steps.  If you don’t have a personal trainer, then find a friend or support group.

Step 5:  Who’s Holding You Accountable? Research has shown that people are more successful at reaching their goals when there is someone holding them accountable.  Having support is so important!  It can be as simple as your husband reminding you to exercise, or a phone call or email from a friend.  Maybe you have a friend that also wants to exercise more.  You could agree to support each other and/or workout together.  If you want a more formal arrangement, hire a personal trainer or lifestyle coach to call you once a week.  Don’t skip this step!

Step 6:  Sustain Your Committment Through Rewards. Rewarding yourself for positve behaviors can help you to reach your goals.  Make sure you reward not only your long-term goals, but also your short-term goals.  Please, don’t reward yourself with food!

Last Step:  Putting it all together. The last step is to take those goals you set in Part I and the journal you created in Part II and create a contract for yourself.  The contract should state your name, list your short and long-term goals along with when you want to achieve them, and what your rewards will be.  List your three top obstacles and how you plan to overcome them.  Lastly, you will sign and date the contract.  You must also have a witness sign the contract.  Post this in a place where you can see it every day.  Make sure you review it often and reevaluate it periodically, making changes as necessary.  Don’t be afraid to modify your goals from time to time.  Anyone who would like a sample goal sheet, visit my website and send me an email. Good luck!

About the author

Beverly Brewer Karpinski
Beverly Brewer Karpinski
• Owner and director of "Fit to the Core" In-Home Personal Training
• Health and Fitness Inc. Certified Personal Trainer, 2001
• A.C.E. Certified Personal Trainer, 2004
• Certified Master Fitness by Phone Coach, 2005
• Strength & Conditioning Personal Trainer Certificate, Paradise Valley Community College, Phoenix, AZ, 2008
• Wellness Editor, Puma Press, 2007-2008
• Currently in pursuit of a Bachelor of Science Degree in Exercise & Wellness.
• Fitness Manager & Director, Curves for Women, 2004-2006
• In-Home personal training, 2002-Present
• Personal Trainer, Naturally Women, 2004-2006
• Personal Trainer, Total Woman, 2001-2004
• Core Stability Specialty Training, Health and Fitness, Inc., 2001
• Advanced Biomechanics Training, Health and Fitness, Inc., 2001


Comments disabled by author.

Click Here To Visit Our Online Store

FREE SHIPPING ON ALL SUPPLEMENTS!




Backed by Bev's Satisfaction Guarantee

Let's Get Social!
Follow Fit To The Core to receive valuable FREE tips to better your total body wellness!


Professional Website Design by Xpleo Media