How to Set Sustainable Goals
It’s time to continue your movement journey! This is another fitness activity for my personal training clients in Denver.
OUR GOAL TODAY
To set sustainable goals.
Mountain Biking with a Personal Trainer in Denver/ Photo: Pixabay
Principles of Sustainable Goals
Whether in our professional or personal life, we often need to dangle a "carrot" to push ourselves to reach a goal. I would be willing to accomplish quite a bit for an 80" television that my wife believes is unnecessary (although Sammy would benefit from the at-home immersive film experience too :)). While extrinsic motivation can drive one's approach, intrinsic motivation connects a richer relationship with the goal. It extends from your principles and emotional connection to a path more critical than driving to a grocery store. Today, I want you to consider possible goals that can elevate your health and fitness with this in mind. How can I help you reach your best health (and self) with a goal based on intent and purpose?
I've included an activity below to guide your process. I believe there are four requirements for a sustainable goal:
a built-in emotional connection.
competitive qualities to compare against past personal achievements or achievements of others (with positive self-talk).
principle/ethically driven characteristics.
determination with a specific plan, realistic objectives, and awareness of your current approach and future obstacles.
Possible Goals
Triathlon, marathon, or 5k race in a location you've always wanted to visit (think big: Rome, Maui, etc.).
Manitou Climb in Colorado Springs on your birthday or the day a loved one passed.
Hike a 14,000-foot mountain with your spouse on your anniversary.
Bike your age in miles in the top seven largest US/Global cities.
Hike a new trail each week for 52 weeks.
Exercise 5 days per week for 50 weeks.
Lose 15lbs for your best friend's wedding in 15 weeks.
The Process
After you identify a specific goal similar to the aspirations above, your next step is to fill in the answers on each line. Brainstorm, reflect, and begin mapping your plan. Here is the breakdown for each line.
Emotional Connection: Why are the goal and path vital to you? Is it connected to your family history or someone who passed? Is it related to an untouched passion?
Competitive Quality: How can you elevate the goal into a game or a challenge to yourself?
Driving Principles: Is there a driving force higher than yourself that makes this effort non-negotiable? E.g., Choosing a vegan lifestyle to minimize the harm to animals.
Present Approach: What is your current routine related to this goal? Be specific! It provides the baseline for your transition. My suggestions may vary depending on this starting point. E.g., Goal: I want to climb a mountain with a 14,000-foot elevation. You can imagine that the training program may differ for the person starting with experience at 16 feet elevation (Chicago, Illinois) versus 8400 feet elevation (Mammoth Lakes, California). You need to know where you are before choosing the path you want to go.
Possible Obstacles: Troubleshoot before you need to. We want tools to break through the wall when we hit it (and everyone will cross a wall or hill sooner or later). Our awareness in this area will shape your overall strategy.
Specific Strategies: How do you think you'll be able to achieve this goal? Would you change your schedule to accommodate this intent? How will you overcome current and future obstacles? What (or who) needs to change in your environment?
Accountability Tools: What tools will you use to hold yourself accountable? E.g., Schedule sessions or time each day to achieve the goal on a new calendar or adapt your current one, choose smaller plates for your meals or box half of your emails right away, develop a reuseable grocery list and only buy groceries that fit your goals, take charge of the restaurants you visit on vacation by maintaining lists of healthy restaurants or blogs, prioritize mediation and sleep with alarm cues, etc.
***Please note that the answer field below is intended for active clients of Michael Moody Fitness. Hope it helps you with your journey though!
Goal Setting Activity
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
