How To Get Back In Shape
Make Physical Goals for your Physical
Measurable Goals * Objective
Goals * Outcome
Goals * Process Goals
Write Down Your Goals to Get
Back in Shape
Key Points to
M = Measurable
Trackable and Timely
SMART Goals lead to
in getting Back in
When you are serious about getting back in shape, it is time
to make goals that take you step by step to your
ultimate physical goal. Move your dream of getting back in shape into a
physical reality as you make and achieve your specific physical goals, one by
Creating objective, measurable goals for
yourself helps to give your brain a direction to follow and a picture to focus on when the
going gets tough. Make both outcome goals and process goals that will make your back
in shape plan a success.
People who succeed
have written goals.
Begin to Imagine your Goals to get you Back in Shape
Begin by imagining what you
really want to be doing in your life that you are not already doing right now. Whether it is a
physical goal, an exercise desire, a family oriented vision, career or vacation
Whatever it is that you imagine, tells you what lies
behind your desire to get back in shape. This becomes your motivation. "I really want to (or be
able to) __________ ." Fill in the blank with as many ideas as come to mind. Just make sure that they are
Specific and Attainable, something that you can actually imagine as real.
"I really want to.....
go to the gym, lose weight
try yoga, look better
be able to climb stairs
feel better about myself
get healthy, lower my blood pressure
be able to walk 3 miles for our upcoming trip
play with the grandkids on the floor, etc.
If you like to imagine your body
looking better, imagine what you will actually be doing in that better looking body.
Will you be running around on a tennis court or wearing a new suit for a work presentation? Have fun
getting specific pictures that you want to create in your life.
You may prefer to begin by imagining how you want to
feel instead of how you are feeling right now. This could include emotional feelings or
physical feelings. For instance, if you are in pain you may want to imagine what it would feel like to
move and rest without pain.
If you are tired and feeling "lazy," imagine feeling energized
as you jump up to get something done. You may feel emotionally unhappy about how you look or feel and
would like to replace that feeling with one of contentment. If you feel stressed, imagine the feeling of
your life in balance.
Whatever feelings come to mind, those are the sensations and
emotions that you can use to set goals that will motivate your actions to get back in shape. Look to
both your desires and your feelings for your motivations in setting your goals to help you get back in
What are Objective, Measurable Goals?
Our purpose is not an academic creation of goals and
objectives. For our purposes, these are simply physical goals that
can be measured either by a tape measure, scales, lab values or skin calipers, for example. They help you plot
out your course for improvement. For example, an objective, measurable goal could be to decrease your waistline
from 38" down to a 32.5", or to get your blood pressure below 120/80. See the types of Measurement
you may wish to track.
Objective, Measurable goals give you Time Frames. Deadlines give
you a focus.
For long term goals think of how you want to look and
feel one year from now. Also include an "old age" goal - what you'll look and feel like when you are over
80 or 90 years old. If you imagine yourself as an active senior, participating in sports and exercise,
keeping a busy social schedule and helping others, you'll create a much different future than if you
imagine "old age" as convalescing in a nursing home.
For short term goals, break down each long term goal into
"do-able" chunks and give yourself a shorter time frame.
Here is an example of some long and short term measurable goals. Let's say
you are 5'5'' tall and weigh 185# with a 38" waist and 30.8 BMI. Your goals may include:
- On (date), one year from today, my weight will be 140# or less.
- On (date), one year from today, my BMI will be 20 to 23.5, which is in the normal
Include any lab values or measurements that you and your doctor want to track. Make goals that
are meaningful to you. They may include flexibility, strength, balance, co-ordination, pain or any
other physical goal you may have.
Since you are creating your own goals, make goals that make sense to you. Include some fun
goals. On (date), one year from today:
- I will ride my bike ____ miles to _______ .
- I will play in the ____ basketball tournament.
- I will lift ____# at the gym.
- I will wear a size #___ to my reunion, etc.
- On (date), one month from today, my weight will be 178# to 181#. Give yourself a
range and be as realistic as you can, losing about 1 to 2 pounds per week.
In practical terms, if it takes a 3500 calories deficit to lose a pound, that requires a
500 calorie deficit per day to lose one pound per week.
On (date), one month from today, my BMI will be less than 30.
On (date), one month from today, I'll be able to touch my toes....
Remember to make your physical goals achievable.
People tend to over-estimate what they can accomplish in the short term and under-estimate in
the long term. Small but ongoing successes give you momentum that will lead to
big changes over time.
Map out short term goals for your weight and any other measurements, month by month to make sure
your plan is "do-able" for you. Include physical goals and any mental or emotional goals you may
have on your path to getting yourself back in shape.
As you get going, break down your monthly goals further, into smaller weekly goals. You can use
your Measurement Log to help create and chart some of your
When you break down goals into daily and weekly goals, it may help to include some Process
What are Process Goals?
Unlike the Outcome Goals that you created above, Process Goals map out a process or a
plan that you will follow. Make sure that they are Realistic. Process goals may sound something
- M-F before I get out of bed, I will stretch and take a deep relaxed diaphragmatic
- 4-5 days per week, I will walk with _____, for ______ minutes or ______ number of
- Before I eat any dessert, (drink a soda), (eat junk), (eat a second portion), I will
ask myself, "Is this worth the calories?" And then wait for an answer.
- Everyday I will do at least one flexibility or stretching exercise.
- 2 to 3x per week, I will do at least 3 strengthening exercises.
- When I feel stressed, I will stop and take 3 diaphragmatic breaths and feel the tension
As you can see, these goals merely set up a process of what you will do to help you
accomplish your Outcome Goals. By using a process you can address each of your physical goals
"A Goal Without a Plan is Just a Wish." Antoine de
As with any project, the better your preparation, the better your results. Take the time to make goals
that are important to you. Don't worry about a specific format for your goals. But do get a clear mental picture of
what you want to achieve and why.
If this is an area of your life where you need help, check out Franklin Covey Planners. They help you
discover and set your priorities in life, then manage your time to achieve your goals. Find out which of their
plans works best for you. click picture below>
Find out what kind of planner is best for you. Take the quiz. Learn about your components.
Then choose your planner pages and binder. Include a starter pack and any other accerssories you need. And you are all set to create your
goals and follow-thru. You will be amazed how consistently planning your day helps you achieve goal after goal.
Your planner will help you achieve not only your physical goals, but any other life goals that you set.
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