Hey Ladies!  On Sunday I had a moment to talk with each of you regarding your goals.  I was really motivated and encouraged by how excited some of you are to make changes in your diet and nutrition.  I was especially impressed by the fact that you guys are in this for the long haul--none of you expect overnight changes--you know that the changes that will last a lifetime happen over time!

Have you thought more about your goals this week?  It's super important for your goals to be realistic, otherwise they can be discouraging, rather than encouraging.

Here’s an example of a goal that’s not helpful:

A 60 year old woman who is 5 feet tall and weighs 175 pounds wants to look like a supermodel…by summer.

This goal is unrealistic because many super models are only seventeen years old and nearly six feet tall.  In addition, this goal isn’t measurable.  A much more helpful set of goals for that woman might be to lose 10-15 pounds of body fat, to work out 4-5 days a week, and drink a minimum of 64oz of water.  Another problem with her is goal is she puts herself on a pretty crazy deadline!  By summer!  Wow!  Sometimes deadlines work, but they need to be very attainable. 

Even the seemingly-reasonable goal such as “I want to feel better” is not measurable and isn’t a very helpful goal.  Try to list the ways you want to feel better (example: “I want more energy”, or “I want my arms to be stronger”) and quantify them.

Goal ideas

• Lose 5-10% of your body weight.  If you are able to do that you will drastically reduce your risk of diabetes, heart disease, etc. 
• Track your food 6 of 7 days of the week.  All of it, good and bad.
• Exercise a certain amount each week, and stick to your goal (did you look over the guidelines we provided on how much you need to work out to maintain or lose weight?)
• Drink your water.
• Fit in a certain pair of pants, shorts, dress, etc. that is currently too small for you.
• Find control in a certain eating area where you have been overindulging in or have not been eating   enough of (example: reduce soda intake, or reduce carbohydrates, or increase fruit/veggie intake, etc)   

The important thing is for you to do is to set a realistic goal.  In my life I've always tried to think of my overall goal, and then a short term goal to get there.   I then have to think of the steps I can take this week in order to work towards my goal.

Example:  Susie wants to lose 30 pounds.  If she thinks about 30 pounds she will get discouraged really quickly and overwhelmed when she thinks about how far she needs to go.  So, while Susie’s overall goal is to lose 30 pounds, right now she’s concentrating on getting from her current weight of 205lbs to weighing less than 200lbs.  Small goal and large goal.  Then Susie has to think about what steps she will have to take this week to reach her goal of getting under 200 pounds.

Think About It

If you want, reflect on some of these questions.  It may help refine the goals we talked about on Sunday.

What are your life/health goals? 

  

Do you have an overall, long-term goal? 

Do you have a short-term goal?

What steps do you need to take to get to your short term goal?

  

What steps do you need to take to get to your long term goal?

  

What things do you foresee standing in the way of your goals?  What can you do to combat this?

It may be helpful for you to hang it up your short and long term goals somewhere where you can see it—on your fridge, on your bathroom mirror, by your bed…this will help remind you why you are doing what you are doing. 

Remember, it’s possible to lose weight & be healthier.  It’s possible to change your body, your health, your life.  You don’t need to feel trapped anymore.  Don’t let anyone hold you back….go for your goals.  I can’t do it for you, your husband or friend can’t do it for you, and a special pill or program can’t do it for you….take life by the reigns, and, as the Nike slogan says, “Just Do It”!

Looking forward to seeing you all Sunday night!