You’ve completed the first week of the challenge and it’s time to take a look at your goal and evaluate how you did.
Did you accomplish the goal 100%? If not, what percentage would you give yourself? 75%, 50%, 25% or 0%? The reason this is important is because you need to know if you’ve set a good goal. If you accomplished the goal 100% you may be able to set that goal again next week and successfully accomplish it. You could even make the goal (slightly) more challenging.
If you are at less than 100% you need to look at what got in your way. Being honest with yourself about this allows you to recognize what you could do different if you choose this goal again. Here’s an example:
S.M.A.R.T. Goal Planner
What specifically will I achieve?
I will walk on my lunch hour for a half an hour Monday, Tuesday, Wednesday and Thursday next week.
How will I measure It?
I will assign a completion number for each day that I walk: 25% per day. In other words one day is 25%, two 50%, etc.
Is it achievable by me now?
Yes. I have an hour for lunch and my job is next to a rec center that has an indoor walking track that we are allowed to use.
Is it relevant to my larger goal?
Yes. My goal is to lose five pounds in 30 days and physical activity will help me burn more calories which will assist in my weight loss.
By what dates will I achieve it?
By Friday, January 20.
How did you do? (Assign goal completion number)
Let’s assume you missed one day. What happened on that day that kept you from taking the 30 minute walk?
What can you do to make sure that doesn’t happen again?
What are some other things you could do if you aren’t able to walk for 30 minutes?
It’s a good idea to come up with some ideas now such as walking after work, adding an extra 10 minutes to the walks on the other days, or doing a quick at-home workout before or after work in place of the walk.
Whatever goal you have set, this is the tried and true method that successful weight loss coaches use with their clients. Doing this only takes a few minutes each week and will keep you from setting unachievable goals that leave you discouraged and ready to quit. Remember, goals must be achievable because success breeds success.
The 7 Minute Workout
This workout has been around for a while but it is still considered to be one of the best short, simple, and effective workouts around. It is the 7 Minute Workout from the New York Times that now has an app to go with it for both iPhones and iSOs.
This workout can be done anywhere at any time. It’s a good calorie burner and can give you just the bump you need to get you to the goal of losing five pounds in 30 days. Plus, there’s now an advanced 7 Minute Workout so once this one gets too easy you’ll have a new challenge. Little fitness hacks like these can keep you moving towards your goal.