Strategy for Success!

We all have our moments, when something just finally clicks in our heads and we become determined that we've had enough of something and know something has got to change. We have our "ah-ha moment", when the clouds part and the sun shines through the previously darkened sky and we can finally say to ourselves, I am sick of being this way and I CAN CHANGE!

You can change! Even if it's only a little, and you'd be surprised how those little things add up. In fact, it's probably a series of little things that got you to where you are unhappy, and it may be a series of little things that will reverse that.

So, you know something has to change, now what? It's time to turn that desire to make a change into a plan and that requires identifying a goal and the actions that will help you accomplish it.

A great way to make a plan, and enjoy the process, is to set short, medium, and long range goals. Short range goals are those you can accomplish relatively quickly, in a week or a month, or even immediately. These short range goals are kinda like the building blocks you use to reach both your medium range and long range goals. Examples of short range goals are:

Join a gym

Buy some dumbbells

Rid your house of unhealthy foods

Order a Clean Eating magazine or cookbook 

Sign up to be a Health Quester 

Replace toxic cleaners in your house with green cleaners 

Go for a walk every day this week 

Lose two pounds this week 

Drop a dress size by next month 

Do 3 cardio sessions this week 

Try Yoga this week 

Stop drinking soda now 

Do 20 squats a day for one week

When you set your short range goals, you will find that they will combine to help you reach your medium range goals, which are a little further in the future (within the next year) and are a bit bigger. Some examples of medium range goals may be:

Fitting into the size 8 dress I bought by my high school reunion in eight months 

Being able to do a half marathon next summer 

Getting off insulin in 12 months (with your doctors approval) 

Be able to do 60 squats a day within 12 months 

Participate in a fitness competition next year 

Complete a year of clean eating

Long range goals are those that are further out. They might even be your ultimate goal, or something that cannot be obtained in a year (although if that does happen, give yourself a huge high five!). Examples of long range goals are:

Run a full marathon in two years

Lose 100 pounds (enter time frame here)

Become a certified personal trainer in 18 months 

Climb a mountain in 2 years 

Win a fitness or weight lifting competition in 5 years 

                                                      Remain independent at 70 years old

Make sure your goals are specific. An example of a non-specific goal is, " I want to be healthier". This kind of goal is difficult to measure and should be avoided. You want goals that, when met, there is no doubt that you have accomplished something. You want to be able to take that goal into the end zone and spike it!

Write these goals down and display them prominently. Check or cross them off as you accomplish them. Nothing feels better than checking off an accomplished goal. That sense of accomplishment makes you strive for and focus on your other goals.

You should get into a pattern of constantly setting and checking off goals. That's not to say that you are never happy with yourself. Sometimes a goal might be maintaining what you have already accomplished. Maybe you finally took off the last ten pounds you were hoping to. Now maybe your short term goal is to maintain your new weight for a week without gaining a pound back.There are always goals that can be set once others are met.

Remember to set goals that are rewards for setting other goals. Maybe your goal for this week is to buy that charm for your bracelet you promised yourself when you accomplished one of your medium range goals.

Your goals should also be attainable because if you never get to check anything off your goal list you will quickly become discouraged. Make sure you give a lot of thought to where you are now and where you want to go so that you won't bite off more than you can chew ex: climbing a mountain in 2 months when you can barely climb the stairs in your home now. I always encourage folks to push just beyond what they think they are capable of (mostly because people underestimate themselves), but be honest with yourself and keep your goals attainable, so you can celebrate your successes.

Now share your goals with someone. It's so much harder to fluff off when you are accountable to someone else. Its also fun to share your accomplishments with those who know your goals once you reach them. Share your goals with family members, friends, and others you know and love.

Also consider joining the "Health Questers Page" so you can share your goals, successes, and struggles with others just like you. It's free and as simple as sending a request to healthquest@sigct.com. There you will find others to motivate you and cheer you on as well as shared recipes, inspirational stories, and good old fashioned peer support.

I wish you the greatest success and, as always, a happy and healthy life!

Please consult with your doctor before changing your nutritional or exercise regimen.