Thursday, May 5, 2011

Set Fitness Goals :: Step 2, 10 Steps to Get Fit

Adjusting the gun stock on my shoulder, I lined up the sight at the tip of the B.B. gun with the empty red Coke can hanging tenuously upside down on the top of the chain link fence.  Gently I squeezed the trigger.  Almost immediately the satisfying PING of a BB hitting a metal can reached my ears.  Once again I shot a hole through my tin target.

Photo credit:  au_tiger01

How does shooting a BB gun relate to fitness goals?

As a highly competitive young girl I had a goal - shoot holes in Coke cans.  My shooting goal was easily measurable, definitely attainable, and very specific.  It was also broken down into small steps:  position gun, line the sight, squeeze trigger.

As a highly competitive mother of four I have an overarching goal - lose 10 pounds and one pants size.  My fitness goal is easily measurable, definitely attainable, and very specific.  AND I'm breaking it down into smaller steps.

Credit:  id:takefumi
Decide your overall goal.

At this time, my goal is only 10 pounds/one pants size.  (Keep in mind that I already lost 15 pounds/2 pants sizes last summer.)  Any double digit number feels overwhelming when taken as a whole.

Break your total goal into weekly goals.

My smaller goal is to lose 2 pounds a week for the next 5 weeks (the end of this series).  2 pounds a week is a small enough goal I can do it but is still a challenge.  I set 5 weeks for the time frame because that's when this series ends.

Credit: 4ocima

Determine your action steps to weekly goals.

What do you need to do to accomplish your weekly goal?  In order to lose 2 pounds this week I need to:  eat 1200 calories a day and work out at least 20 minutes on 3-4 days a week.  I can do that.  It won't be easy or fun but it is measurable, attainable, and specific.

I've shared my fitness goals and action steps.  Now it's your turn to share.  What fitness goals do you have for this month? 

Join the day-to-day conversation about diet and exercise at my Facebook page.

Read the other posts in this series: 10 Steps to Get Fit, How to Fail Proof Your Weight Loss, Get Fit and Eat Pancakes Too!, How to Plan to Exercise.


Anonymous said...

I so envy your desire and charissma! I too want to loose but in bigger numbers. For now i'm on hold with all exercising due to a heart condition but I am looking forward to the week we have picked out to get my new eliptical machine. That is how I loose weight, by getting up and burning it off. I had always been someone who could eat wheatever I wanted and I didn't fear the reaper. Now, with prednisone at any given time and the injectables, it has not been so good to me. Though I'm told, for the condition my body is in and the weight I have put on, it's not that bad. Some women, bless their hearts, double or triple what I have put on. So, I await the day, eat only when and until no longer hungry and making smarter choices. I have managed to take off and hold off 15lbs for the year. I have been titering back and forth with 8 lbs give or take 4 either way depending on the med and the term of the med. ARG. I will get there, of that I am certain. Best of luck to you and be sure to share what your doing. Maybe you'll have a cyber buddy going along with you *wink*. Hugs. tammy

Stephanie's Mommy Brain said...

Tammy, I hope you do join me!! I need all the encouragement I can get! Medication can really do a number on your weight, so can an illness. But don't let that justify not exercising and eating junk. :)

I'm motivated by several things - to keep up with my children, to set a healthy example for them, being fit is better for my joints and health, and the real kicker - it annoys me when people say "you look good for having 4 kids." As if birthing 4 kids lowers the standard of what "looks good." I want people to say "You have for kids?! No way! You look great!" I know it's vain but it's the truth. :)

J.Lynne said...

Earlier this year, I had lost ten pounds, but then life got in the way and I gained them back. So May is my Spring cleaning month. Sometimes we need to clean out more than just our homes.

My over arching goal is to become healthier and lead a more balanced life. In order to do this, I have set some smaller daily goals for myself, like shredding and running daily, drinking only water, spending time with the Lord, and caring for my home.

I think a great way to track your progress and stay motivated is to note your progress each day. I have an oversized index card printed with my goals and the month of May for each goal. Once, I have accomplished that task for the day, I get to mark it off on the calendar on my encouragment card.

Stephanie's Mommy Brain said...

J.Lynne, healthy living is a great goal! I love how you've broken into smaller goals - drinking water, exercising, etc. The way you're tracking is great! I'll be talking more about how to track your goals AND drinking only water in a few weeks. Thanks for sharing your goals!

TryItMom said...

Setting reachable goals is definitely the way to go! I think J.Lynne's index card idea is great!
My hubby and I are 2 weeks away from finishing P90X. It has been incredibly intense, but I have already dropped to my wedding weight. Now that we are at the end- I just want it to be over so I can get my nights back. I don't mind the workouts- now that I'm stronger, I feel really good doing the exercises- but it takes about 90 minutes a night after the kids are asleep, and that is precious time! By the end of the month, I hope to be totally confident rocking my bathing suit at the beach :)

Stephanie's Mommy Brain said...

Try It Mom, I'm curious. What is P90X? Wedding weight is pretty awesome! My wedding was 5 pregnancies, 4 c-sections and almost 14 years ago. I'm sure I'll reach that weight again but I doubt my 36 year old body will look as good as my 22 year old body did. :) You go Mom for rocking that bathing suit!

TryItMom said...

Thanks :)
P90X is a set of DVDs by Tony Horton that comprise a workout based on muscle confusion. It seems like every one of our friends had tried it & either had great results or had to quit because it was too demanding. There are informercials on late at night & early Sat. mornings :P

Wherever HE Leads We'll Go said...

I feel like a broken record, but I really need to get on board with this. Definitely need to put my thinking cap on (and get moving!).

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