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Goal Setting

Helping You Take Control of Your Life

What are goals?

Almost anything you desire or want to achieve can be a goal. I want to.
Buy a car Change my body weight Get better grades Make the basketball team

Goals can serve as a guide for what you do and give you something to work toward The goals we talk about will be more related to health and physical fitness Goal setting is a process that can help you improve yourself and feel good about yourself when you achieve them. Understanding how to set realistic goals can be very valuable if you sincerely wish to make changes in your lifestyle.

Short Term vs. Long Term

Short Term Long Term Improve ones nutritional habits Go to college Lose 20 pounds Improve from 2 pull-ups to 15 pull-ups Go home after school Improve from 20 sit-ups to 40 sit-ups Improve grades from a 60% to 80% Improve ones posture Improve from 5-1 to 7-7 on the Beep Test Improve ones attitude ________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________ _________

Goal Setting Is Like A Ladder

At the top might be a long term goal All the rungs are the short term goals to help you get to the top

Only need to focus on the rung above you and take it one step at a time.
Each step builds some confidence and the long term goal becomes less intimidating

Goal Setting Through Personal Bests

Doing something youve not been able to do before. Any improvement is good improvement Personal victories make you feel good MSTF Beep Tests Shuttle Pick Up in badminton Other examples?

Perform and Record

1. 2. 3. 4. 5. 6. 7. Choose an activity Record your result ** After a set time, test it again Record again Evaluate your progress Adjust your plan if needed. Improve against yourself not against others

Ex. Cross-Country Running

Who is victorious in a race?

Obviously, the person who finishes first. What about the person just trying to finish? The person doing it for the first time? Someone who sets a new PB?

The idea of only one winner may not be totally accurate

The Goal Setting Process

Goals are personal Wanting to improve yourself is essential If you dont want it, youll likely give up

In what ways might you want to improve yourself?

Wanting to make a change and making it are two different things.
Some people want things but dont have the will to work for it. Sometimes they may not believe it can realistically be done. You have a better chance of accomplishing something if you believe you can do it.

Analyze Where You Are Now

You should know your starting point to set short term and long term goals. Ex. Your current weight, fitness level, diet, grades, status Pre-test or assess where you are and record it. This is your starting point like a baseline on a Beep Test.

If you know where you are now, you can compare to it in the future.

Set Realistic Goals

Set goals that you believe you can reach.
If the goals are too hard, you may get discouraged and give up If theyre too easy, you may lose interest in them. Make them meaningful, try to stretch you a bit and move you out of your current comfort zone. Realistic goals are both reachable and challenging. Examples of realistic and unrealistic fitness goals?

Record Your Goals In Detail

Putting your goals down on paper helps you clarify what you want to do. Often people think about goals, which is more like wishful thinking perhaps. Making a record of it begins to move the idea along. Its evidence of what you wanted at a point in time.

List the Benefits

Knowing the benefits of reaching a goal provides motivation. Gives you reasons to pursue the goal.
Improved body image Gain in energy Improved endurance Self-confidence and self-esteem Increased strength Better game performance Personal satisfaction

- The more benefits you can list, the more reward.

Identify the Obstacles

There are always roadblocks to success Some we see, some we dont. Some obstacles may be personal Some may be influenced by others

If you foresee some of the obstacles, you can have a plan to deal with them. Others?

Identify the Knowledge Youll Need

Wanting vs. Achieving = 2 different things Ex. wanting to be less stressed - losing weight and maintaining it What kind of knowledge do you need to be successful? Use the resources around you

Make a Plan of Action

Create your game plan Step-by-step strategy Chart your course so you know how and when you are being successful in your plan

Develop a Timeline
Effective method to organize and plot your course.

Doesnt give you strategies but sets deadlines or timeframes for progress
Timelines Give you a better sense of control, organization and direction Promotes commitment to your goals Continuous Helps you pace your efforts Jogging Creates a sense of urgency to reach goals Time
5:00 min Aug 1 15:00 min Oct 1 25:00 min Dec 1

Sept 1
10:00 min

Nov 1
20:00 min

Dec 20
30:00 min

Monitor Your Progress

Keep a record of how youre doing Helpful if you need to readjust your goals Keeps you focused on the plan Shows your progress to be proud of

Never Give Up
Really easy to give up Dont be led astray by others You are the one who is in control. Be determined

What are you made of? What kind of person are you?
A true test of your character