Whether you want to admit it or not, goals in life are incredibly important. Goals will get you up in the morning. Goals will keep you motivated when you are feeling down. Goals will show you if you are on the right path. Reaching a goal will give you the more satisfaction and happiness than anything else and keep you hungry for more success.
The examples I give here will be fitness related but your goals shouldn’t just be about fitness. They should involve all aspects of your life, social, business, health & fitness, financial etc.
Here is how to set a good Long Term SMART Goal and sticking to them for 2019.
S: Specificity. Make your goal as specific as possible. Not just “I want to get stronger”. What muscles or lift needs to be stronger for you to be happy. Better Goal: I want my Back Squat to be stronger.
M: Measurable. You should be able to measure your progress and compare start to finish result. Better Goal: I want to Back Squat 100kg
A: Achievable. You need your goal to be something you can definitely achieve at some point this year. Do not set unachievable goals as all they will do is bring you down. Because the longer it takes for you to achieve your goal the more annoyed and depressed you will get if you are not getting any closer. This one could take some trial and error as we can be victims of overestimating ourselves when we are super motivated. That is also why it is so important to set goals often, to get better at setting them and to be able to make adjustments as you go along. Better Goal: I want to Back Squat 10kgs more than last year (100kg)
R: Relevance: Your goal needs to relate to you personally for you to buy into the goal and stay motivated to achieving your goal. Don’t worry about what other people want out of life. This is just about your life. People will give you input everyday about what you should be doing. They might want the best for you but at the end of the day it is your goal. You decide what it should be. Better Goal: I want to Back Squat 100kg because MY leg strength is lacking and if MY legs get stronger I will be better at other exercises too.
T: Time-based: Put a deadline on your goal to keep you motivated and accountable for achieving it. If you don’t have a deadline you will be more likely to put things off too often and when things get tough you will find yourself going backwards. You will feel you have heaps of time to get it done. Same mentality as people who say “I want to lose weight”…. “I’ll start Monday”. No one who waited till Monday have ever achieved a goal in their life. Don’t wait till Monday or the moment will pass you by. Best Goal: I want to Back Squat 100kg by 6.30pm 31/12/2019.
Now that you have your Long Term Goal sorted there are more things you can do to stay on track. Making Short Term Goals along the way will help with motivation and help you track your progress to make sure you are on the right path and you are doing the right things. We will cover Short Term Goals in Part II.
Final Words: Start today. Write a SMART Goal down in your phone and do one thing today that will get you closer to your goal. Keep it simple and read tomorrows blog post about how to stick to your goal and make long term life changes.
EMOM x 5
3 Squat Snatches (Start @ 60%)
EMOM x 5
1 Squat Snatch (Start @ 80%)
MetCon: 3 RFT
21 KB Swings 24/16kg