1. The Goal-Setting Process
Categories Mental Social Physical
Types
1) Short-Term
Day(s), a Week
2) Long-Term
Weeks, Month(s), Year(s)
3) Enabling goals

2. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal

3. 1) Write down a S.M.A.R.T. goal
Specific: Be specific about your goal Measurable: Be able to measure the results Attainable: Is it within your reach? Reasonable or Realistic for you to be able to do this? Timeframe: Put a time limit to your goal

4. How do I write a S.M.A.R.T. goal?
Specific
Make it a power statement!
Don’t be “wimpy” about it
“Someday, I want to …”
What exactly is it you want to do?
My goal: Lose weight
“I will lose …”
Measurable
How much? How many? Can you measure it?
“I will lose 25 lbs …”

5. Writing a S.M.A.R.T. goal (cont)
Attainable
Is it something you actually CAN do?
Is it Reasonable or Realistic
Are you Willing and Able to do it?
You might be one or the other, but it takes BOTH
Are there Conflicts?
Lose weight vs Gain muscle
1-2 lbs / week
Timeframe (“I will lose 25 lbs by June 4”)

6. “I will lose 25 lbs by June 4.”
Writing a S.M.A.R.T. goal
We went from writing a weak goal …
“Ya’ know, someday I’ll get into better shape.”
To a POWERFUL goal…
“I will lose 25 lbs by June 4.”

7. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal

8. 2) List necessary steps To lose 25 lbs, I need to … Eat better
Write the steps necessary to reach your goal
To lose 25 lbs, I need to …
Eat better
Breakfast every morning
Pack a lunch
Work out in my THRZ 4x/week
Schedule workouts
When do I have time?
Reward workouts

9. Step 2 (cont.): Create to-do list and Enabling Goals
I will schedule workouts in Blackberry by Feb. 1
I will set a reminder in my Blackberry for lunches/breakfast
To-Do:
Schedule workouts
Figure out game day problems
Make lunch at night
Have breakfast ready for morning
Work out before PS3
Fruit only, after 7:30

10. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support

11. 3) Get help & support What items/things will help you reach your goal?
Who will help you reach your goal?
Who will support you along the way?

12. Step 3 (cont.): Help & Support
What items/things will help me?
Blackberry
P90X workouts
Who will help me?
Friends
Who will support me?
Students
Family

13. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions

14. 4) Identify & Overcome Obstacles
What obstacles could get in the way of achieving your goals?
What’s an obstacle?
What are your distractions?
Who could get in the way of achieving your goal?
HAVE A PLAN TO OVERCOME OR GET AROUND THESE!

15. 4 (cont.): Obstacles/Distractions & Plan
My plan to overcome: 1 – Form new habits (make lunch/breakfast at night, etc …) 2 – Get out of my comfort bubble 3 – Follow the schedule 4 – “JUST DO IT”
Obstacles & Distractions: 1 – Habits 2 – Lazy/Comfortable 3 – Age / Pain 4 – Game days

16. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly

17. 5) Evaluate your progress regularly
How will you know that you are on track?
These work well …
Log (Writing stuff)
Chart (Charting stuff)
Calendar (Checking stuff)

18. 5 (cont.): Evaluate/Track Progress
Weekly weigh-in
Weekly measurements
Chart on wall: X out workouts

19. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly 6 – Reward yourself

20. 6) Reward yourself! Think BIG! Celebrate your success!!!
When will you reward yourself along the way?
How will you reward yourself along the way?
How will you reward yourself when you achieve the BIG GOAL?
Think BIG!
Celebrate your success!!!

21. 6 (cont.): Rewards
For every week I follow my workout schedule, I will allow myself 1 hour of PS3 on weekends.
When I lose 25 lbs, I will feel and look better.
Losing 25 lbs will help me live longer.

22. The 6 Steps to Goal-Setting
1 – Write down a S.M.A.R.T. goal 2 – List steps necessary to reach goal 3 – Get help & support 4 – Identify & Overcome obstacles & distractions 5 – Evaluate/Track your progress regularly 6 – Reward yourself