{"id":145,"date":"2018-02-09T00:26:03","date_gmt":"2018-02-09T05:26:03","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=145"},"modified":"2018-02-09T00:26:03","modified_gmt":"2018-02-09T05:26:03","slug":"goal-setting","status":"publish","type":"post","link":"https:\/\/bscmultisport.com\/blog\/2018\/02\/09\/goal-setting\/","title":{"rendered":"Goal Setting"},"content":{"rendered":"

Having a goal can be the first step towards achieving excellence.\u00a0 It can also help you deal with adversity and keep you focused.\u00a0 Here\u2019s some thoughts on developing specific goals and making sure the goals are realized.\u00a0<\/p>\n

First consider what it is that you want to achieve, and then commit to it. Set SMART goals that motivate you then write them down to help make yourself accountable to them.<\/p>\n

SMART Goals<\/u><\/strong><\/h5>\n

\"SMART<\/p>\n

A useful way of making goals more powerful is to use the\u00a0SMART<\/strong>\u00a0mnemonic (using weight loss for examples):<\/p>\n

    \n
  • \n
      \n
    • S<\/strong>\u00a0\u2013\u00a0Specific<\/strong>\u00a0\u2013 What EXACTLY do you want to achieve?\u00a0 The more specific your description, the more likely you will achieve your goal.\u00a0 S.M.A.R.T. goal setting recognizes the difference between \u201cI want to lose weight,\u201d and \u201cI want to lose 21 pounds before April 1st<\/sup>.\u201d<\/li>\n
    • M<\/strong>\u00a0\u2013\u00a0Measurable<\/strong>\u00a0\u2013 Measurable means that you identify precisely what you will see, hear, and feel when you achieve your goal.\u00a0 It means breaking your goal down into measurable elements. You need objective evidence of progress.\u00a0 Being happy with your progress isn\u2019t evidence.\u00a0 Lowering your intake of sugar is evidence.\u00a0 Eliminating processed food and eating healthy, fresh food is evidence.<\/li>\n
    • A<\/strong>\u00a0\u2013\u00a0Attainable<\/strong>\u00a0\u2013 Is your goal attainable?\u00a0 Answering that question requires you to investigate what it will take to achieve your goal.\u00a0 You weigh time, effort, and cost it will take to achieve your goal against the benefit of achieving your goal.<\/li>\n
    • R<\/strong>\u00a0\u2013\u00a0Relevant and Realistic<\/strong>\u00a0\u2013 Do you want to lose weight because YOU want to lose weight or because \u201ceveryone\u201d says you should lose weight?\u00a0 If the goal isn\u2019t relevant, if you aren\u2019t doing a goal for YOU, you will likely fail.\u00a0 Is your goal realistic?\u00a0 Can you realistically achieve your goal?\u00a0 A goal of losing 60-pounds in 60-days sounds impressive \u2013 but losing a pound each day is unsustainable and unhealthy \u2013 so probably not realistic.<\/li>\n
    • T<\/strong>\u00a0\u2013\u00a0Timely<\/strong>\u00a0\u2013 A goal should be grounded within a time frame. With no time frame tied to a goal, there\u2019s no sense of urgency. If you want to lose 10 lbs., when do you want to lose it by? \u201cSomeday\u201d won\u2019t work. To get your subconscious mind working on the goal, anchor the goal within a time-frame \u2013 \u201cby April 1st.\u201d<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

      Continuing to use weight-loss as the example, instead of having “I want to lose weight” as a goal, it’s more powerful to use a SMART goal\u00a0\u2013 “On April 1st, I will feel stronger and more full of energy at XX lbs. by counting calories, eating smaller, healthier portions and by working out for a minimum of XX minutes four times a week.\u201d<\/p>\n

      Define the Steps to Your Goal<\/strong><\/h6>\n

      \"GoalA goal without a plan is just a dreamy wish.\u00a0 After you have your goal, form a plan and commit to the steps to achieve your goal.\u00a0 Your plan may have a single step, or it may have multiple steps in the case of more complex goals.\u00a0 In any case, write the steps down and cross them off as you achieve each step.<\/p>\n

      \u00a0<\/strong>Athletic Goals<\/u><\/strong><\/p>\n

      As your thoughts turn from a weight-loss goal to your athletic goals, there are a couple things to consider.<\/p>\n

      There are three basic types of athletic goals:<\/p>\n

      Outcome Goals<\/strong>\u00a0\u2013 Outcome goals revolve around a specific outcome \u2013 “I will win a National Championship.”\u00a0 The problem with Outcome goals is you do not have control over everything that goes into an Outcome, for example, you have no control over who you will compete against.\u00a0 Outcome goals are best used as long-term goals with Process and Performance Goals used as intermediate steps.<\/p>\n

      Performance Goals \u2013\u00a0<\/strong>performance goals define a specific standard to be achieved.\u00a0 \u201cI will complete a 140.6 triathlon in under 12-hours.\u201d\u00a0 Performance goals are used to set a personal standard so aren\u2019t subject to the performance of others.\u00a0 However, performance goals can still set you up for disappointment if not used in conjunction with process goals.\u00a0 If your goal is to complete a 140.6 in under 12-hours, what happens if the weather is extremely hot and humid?\u00a0 What if there are thunderstorms and heavy rain?\u00a0 There can still be factors outside your control.<\/p>\n

      Process Goals<\/strong>\u00a0\u2013 process goals deal with the technique or strategy necessary to perform well.\u00a0 You have complete control over process goals.\u00a0 Examples of process goals are:<\/p>\n

        \n
      • Remain aerobic during the swim<\/li>\n
      • Begin my nutrition plan within 10-minutes on the bike<\/li>\n
      • Maintain a 10:00\/mile pace on the run<\/li>\n<\/ul>\n

        Process goals can help focus your attention and are very effective in helping to control race day anxiety.<\/p>\n

        Goal setting isn\u2019t just about determining what you want to achieve but also how you will achieve it\u00a0(process goals) and how you will measure the achievement\u00a0(performance goals).<\/p>\n

        Hope that helps a little bit as you begin to consider goals for the upcoming season.<\/p>\n

         <\/p>\n","protected":false},"excerpt":{"rendered":"

        Having a goal can be the first step towards achieving excellence.\u00a0 It can also help you deal with adversity and keep you focused.\u00a0 Here\u2019s some thoughts on developing specific goals and making sure the goals are realized.\u00a0<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[30],"tags":[31],"class_list":["post-145","post","type-post","status-publish","format-standard","hentry","category-mental","tag-goals"],"yoast_head":"\nGoal Setting - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Having a goal can be the first step towards achieving excellence.\u00a0 It can also help you deal with adversity and keep you focused.\u00a0 Here\u2019s some thoughts on developing specific goals and making sure the goals are realized.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/bscmultisport.com\/blog\/2018\/02\/09\/goal-setting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Goal Setting - 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