Challenge Yourself!
Thursday, November 5, 2009
So, the other day, MizFit & her DietGirl friend over at Two Fit Chicks & a Microphone did a podcast on setting goals. I think goal setting is a really important thing to do as it keeps you motivated & working towards something. I like the
SMART principle, Set Specific, Measurable, Adjustable, Realistic & Time based goals. It is also described like this, Specific Measurable Attainable Realistic and Timely. I have written about the Smart principle in past posts.
BUT, I also like challenges which are goals too. Your goal may be to lose 1-2 pounds a week OR eat 5 servings of veggies a day vs. maybe the 3 you have been eating per day OR drink 2 more glasses of water per day if you are working on upping your water intake OR cut back on your diet soda & replace it with water. All great goals!
Challenges can be fun too! I have talked about a couple of mine in the past:
1. To do a clap push-up the "man way", not on my knees. I took small steps to get there by adding in a variety of push-ups to my routine. I did them on the BOSU; on the stability ball; on the floor; toes up on a bench or stability ball; on a medicine ball; hands close, wide & triangle placement; hands on a bench & clap in between (which is much easier than on the floor); slow pace; fast pace.... I think you are getting the idea. I made specific, measurable steps to reach that goal & man it made me feel great when I achieved that goal!!!
Now, this may not be a challenge that you want to do but setting challenges for yourself & pushing yourself mentally past a place you really did not think you could go (without injury!) pumps you up big time. It can really pump you up in all aspects of your weight loss plan too!
2. Another challenge I am currently working on is a body weight wide grip pull-up. I spoke about this in my Bodacious Back post. So, what have I been doing? All of what I talked about in my post. I added in the Smith Bar exercise in that post, worked on that & added in the assist machine as well. Each week, I attempt free weight pull-ups, both wide & close. I have managed a couple close grip reverse chins & last week & got a little bit of that wide grip pull-up... not much but it was progress. If I get one I will be happy & even if not, I tried. I have also increased the weight I lift on my other back exercises to help me achieve this goal. I had not been lifting heavy for my back because I tend to grow fast there BUT I REALLY WANT TO GET JUST 1 WIDE BODY WIGHT WIDE GRIP PULL-UP so for now, I will go a bit heavier on my back routine.
So, the other day, MizFit & her DietGirl friend over at Two Fit Chicks & a Microphone did a podcast on setting goals. I think goal setting is a really important thing to do as it keeps you motivated & working towards something. I like the
SMART principle, Set Specific, Measurable, Adjustable, Realistic & Time based goals. It is also described like this, Specific Measurable Attainable Realistic and Timely. I have written about the Smart principle in past posts.BUT, I also like challenges which are goals too. Your goal may be to lose 1-2 pounds a week OR eat 5 servings of veggies a day vs. maybe the 3 you have been eating per day OR drink 2 more glasses of water per day if you are working on upping your water intake OR cut back on your diet soda & replace it with water. All great goals!
Challenges can be fun too! I have talked about a couple of mine in the past:
1. To do a clap push-up the "man way", not on my knees. I took small steps to get there by adding in a variety of push-ups to my routine. I did them on the BOSU; on the stability ball; on the floor; toes up on a bench or stability ball; on a medicine ball; hands close, wide & triangle placement; hands on a bench & clap in between (which is much easier than on the floor); slow pace; fast pace.... I think you are getting the idea. I made specific, measurable steps to reach that goal & man it made me feel great when I achieved that goal!!!
Now, this may not be a challenge that you want to do but setting challenges for yourself & pushing yourself mentally past a place you really did not think you could go (without injury!) pumps you up big time. It can really pump you up in all aspects of your weight loss plan too!
2. Another challenge I am currently working on is a body weight wide grip pull-up. I spoke about this in my Bodacious Back post. So, what have I been doing? All of what I talked about in my post. I added in the Smith Bar exercise in that post, worked on that & added in the assist machine as well. Each week, I attempt free weight pull-ups, both wide & close. I have managed a couple close grip reverse chins & last week & got a little bit of that wide grip pull-up... not much but it was progress. If I get one I will be happy & even if not, I tried. I have also increased the weight I lift on my other back exercises to help me achieve this goal. I had not been lifting heavy for my back because I tend to grow fast there BUT I REALLY WANT TO GET JUST 1 WIDE BODY WIGHT WIDE GRIP PULL-UP so for now, I will go a bit heavier on my back routine.
I am curious if you have set short & long term goals that are specific, measurable & timely. Are they all weight loss goals or are some related to your exercise routine. And don't forget, we can use this practice for every day life in terms of a goals outside weight loss & exercise. It may be a job you are working towards or a book you are writing .... or like me who keeps entering my pic into my exercise mags trying to be a reader model. I have tried for a few years now & have not got in but I keep trying!
How do you keep yourself motivated? REMEMBER, YOU CAN DO WAY MORE THAN YOUR MIND TELLS YOU SO GIVE IT A TRY!
While you probably haven't seen evidence of it yet on my blog, I am very goal focused. It is part of what drives me. I did have to clear my plate of most of my goals a few weeks ago so I could just focus on the basics again.
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Steve, sounds like you know what you are doing & a mix it up type of routine is great!
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Great post, Jody! Love your attitude!
As simple as it sounds, reminding myself that if I don't keep at strength training, etc, time will go by, and I'll regret not keeping it up, has motivated me to just get it done! The when I look back, I'm glad I did it!
PS I'll fix your nose if you are not successful with the clap push-up
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Man, I need a nose job big time! Maybe I will miss the clap just so you have to fix it!!!!
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I was never up on actual goals, but since Mary from A Merry Life challenged me this week, I'm loving this goals thing. It's motivating. And it made me work harder this morning. I'm proud of my accomplishments today.
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Jody - goal setting is key to so many things isn't it? I am very goal focused, not just with my health but in almost every area of my life.
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Josie, great stuff! Yes, goals & challenges push us & we do end up accomplishing more than we thought we ever could. It is such a motivating factor! Congrats!
Diane, you do seem very focused & methodical!!! I need some of that! Workouts, fine.. outside that, not so good!
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I didn't know about that podcast, so I'm glad you mentioned it here! You know, I have goals, and have them listed on my blog, but I haven't really set any timeframes for reaching them. For example, one of my goals is to run a marathon, but have no idea what a reasonable timeframe for expecting to be able to run one should be. Ya know? Food for thought! Congrats on reaching your goal and I sure hope a mag picks you up soon!
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Josie, ya need to break that marathon training down into smaller steps & there are a lot of sites out there that will help you. There are also local groups that do this too. I will search for you & you can Google it too.
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When I started working out with my trainer 3yrs ago, I told him I wanted to be able to do a push-up. We never even did the "knee" kind - now I do PUs in all the ways you mentioned and I love them! However, I haven't done a clap yet, and maybe I'll mention that to him this week!
I'm also working on wide-grip Pull-ups but just when I get close, I get some kind of injury that puts me back. However, I keep trying and last night I was doing cable rows with a total weight that left me with a smile on my face from my accomplishment.
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Lisa, thx for your great comment!!!! I love what you are doing & that you keep trying! I know you will get that clap push-up. Like you, I am still working on that wide grip pull-up!!!! I hope to get there but at least I am trying!
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