5 Goal Setting Tips To Get Your Body In Shape

1. Set a Goal:

Setting a goal is the first step towards making a change that will last. Follow these guidelines to make sure your goal is clearly defined:

  A. Be Specific – Where you want to be when you reach your goal? Example – I want to lose 5 pounds of body fat.

   B. Measure Your Progress – How will your track your progress? Example – I will weigh-in once per week

   C. Achievable – What steps will you take to reach your goal? Example – I will exercise three times per week and improve my diet.

   D. Realistic – Make sure your goal is realistic. Example – It possible to lose between 1 – 2 pounds per week.

   E. Time-Frame – When do you want to reach your goal? Example – I want to lose 5 pounds by next month.

2. Turn Unhealthy Habits into Healthy Ones:

Unhealthy habits can be obstacles that hold you back from reaching your goals. Below is a list of unhealthy habits that you may have. In order change a habit, you must first be aware of what is causing the habit to occur (the cue). Habits usually involve a reward that reinforces the behavior. Understanding  why your habits occur and how you help or hurt you is important for managing the unhealthy ones.

   A. The Cue:

Once you identify the habit, focus on the “Cue” that occurs with the habit. Cues can include: Time, Location, People, Emotions, or Actions. Look for which of the cues are constant every time the habit occurs.

   B. The Reward: What does the habit satisfy for you? Ex: Does hitting the snooze alarm give you satisfaction that you can sleep in for an extra five minutes without missing work? Try substituting your reward with a different one. Ex: Wake up during the first alarm and spend 5 minutes stretching. Does this give you the same satisfaction as before?

   C. Create a Routine: Choose a new routine that is triggered by the cue: Example: I will get 7-8 hours of sleep each night and stretch every morning when my first alarm wakes me up.

Examples of Unhealthy Habits: