There is no such thing as instant transformation or overnight success. A long-term goal is something you want to accomplish in the future and it requires planning and consistency. When we set long-term goals it’s easy to overlook the time and effort it takes to get there. Most of us are familiar with S.M.A.R.T. goals, which are specific, measurable, attainable, realistic, and time-bound. Let’s take a look at S.M.A.R.T.E.R. goals, specifically the “E.R.”
The “E” stands for evaluate. The sixth step in goal setting is to make sure your goals are evaluated often. Long-term goals, that may take 6-12+ months to achieve, can easily be ignored if we don’t assess them frequently. Make sure you set up a system for evaluating your goals. One way to do this is to write your goals down, read them daily, and give yourself check points. At the end of each day, week, or month, take a look at the progress you’ve made towards your long-term goals.
The “R” stands for readjust. If you find that your progress is stalled, you’ve had a set-back, or your method for achieving your goal isn’t working, make sure you modify your approach. Don’t keep trying the same thing over and over again expecting a different result. If it’s not working for you, readjust. One way to do this is to ask for help. Reach out to your support system and coaches and ask for help changing your method. Your Coaches at Worthy are always ready and willing to meet with you to talk, and create a plan, for your goals. You do not need to do this on your own!
Set BIG goals, but focus on making progress and don’t worry too much about the amount of time it might take to get there. Remember to evaluate your goals often and readjust your approach if something isn’t working.
By: Conner Edelbrock
Consistency is important for making progress. Many of us have heard the saying “90% of life is showing up.” This applies to your workouts too. If you’re in the habit of skipping your workouts each week, you’re limiting your progress and potential.
Being consistent is not about being perfect. Research shows that missing a single day will have no effect on long term success. However, missing workouts on a regular basis will. The number one reason people cite for not exercising regularly is ‘lack of time.’
One way to make your workouts a priority is to schedule them ahead of time. If you feel you’re struggling to find time for exercise, start to examine where you spend your time. How much time do you spend on Facebook or watching TV every day? If you don’t have time to make it to the gym, look for smaller pockets of time throughout your day to move. 10-20 minutes is more than enough time to exercise.
Scheduling your workouts each week will help you stay more consistent, but what happens when work, family, and life events upset your routine? Research by a Stanford professor, Kelly McGonigal, showed the number one reason people fail to remain consistent with their habits is they don’t have a plan for dealing with setbacks.
Having a plan to get back on track when setbacks occur or life gets busy is also important when maintaining consistency. If you have to be at work early and miss your morning workout, come to an evening class instead. If you’re injured and don’t think you can complete the workout that day, communicate with your coaches, who can modify and adjust the movements for you.
Lastly, learn to be stronger than your excuses. If you feel unmotivated or the workout looks scary, do yourself a favor and show up. Usually, the hardest part of the workout is starting. Once you get going, you will feel better about being there.