If you are new to boot camp this week, your instructor likely asked you to set a few goals for yourself for the next month.
Do you want to run a faster timed mile? Lose 10lbs? Be able to do 30 pushups?
Almost everyone has goals, whether professional or personal. A few years ago, I set a goal to do a half-marathon before I turned 30. I finished it two months before my 30th birthday. I love to travel, and try to go to two places I haven't been each year. For me, goal-setting gives me something to look forward to, a purpose, and a focus when I need one.
Maybe you hope to run a marathon? Maybe you want to travel to China?
No matter what your long term goals are, right now keep your focus on short-term fitness goal(s) that you CAN achieve in the next month.
Where should you start? What is a S.M.A.R.T goal?
S=Specific
Instead of just saying, "I want to do more pushups" or "I want to get in better shape" determine an exact goal. If you haven't worked out in awhile, be more specific and say, "I'm going to attend boot camp four days per week every week for the first month."
M =Measurable
Is the goal something you can measure? If you did five (5) pushups on day one, pick a number to achieve at the end of the month ("I will do 10 pushups at the end of four weeks"). If you ran a timed one mile in 12 minutes, set a goal of reducing your time by one minute. (i.e. "I will run one mile in 11 minutes or less").
A=Attainable
Be honest with yourself. My first day of bootcamp it took me 12 1/2 minutes to finish one mile. I will NEVER be able to run one mile in five minutes. EVER. Even after 14 months, it's just not attainable for me (and I'm okay with that!) So ask yourself: "Is my goal attainable?"
R=Realistic
Be real with yourself. If you know that every Friday you have an early meeting at the office, perfect attendance is not a realistic goal. As a dietitian, I can honestly say it's unlikely that anyone will lose more than 10lbs during the first month of boot camp (there are exceptions). For women, it's realistic to say you may not lose one pound (as you are building muscle). As muscle is more dense, you will feel and look smaller, your clothes may be looser, but the scale may not shift. So... weight loss may not be a realistic goal for month one.
T=Timely
Place a deadline on your goal. If you only signed up for one month, four weeks is a good time frame to set goals. If you signed on for three months, set a short term goal (one month) as well as long term (three month) goals.
And remember, no matter what goals you set, post them somewhere where you see them daily (your PC at the office, your refrigerator, the bathroom mirror) to hold yourself accountable!
Monday, October 31, 2011
Wednesday, October 5, 2011
Needing Inspiration? Look To Our One Year Vet Diana!
In Diana's own words...
"I’ve been 20 pounds overweight for most of my life. Never have I ever felt confident in my own skin. One day while sitting at my computer I saw a Groupon for Step It Up. Something came over me and I made a split second decision. I signed up without allowing myself the time to get out of it.
That [first] evening I found myself running, jumping, and crawling around on an open field. It was awful that first month. I had scratches and bruises and my muscles ached something terrible, but I couldn’t give up. I told myself that it was okay to stop, but only after I completed one month.
I’m glad I stuck it out, because I realized that I had reached an awesome goal by completing one month and so I set another goal to do another month and then another month... "
And before she knew it, a year had passed. Now 20 pounds lighter, her life now revolves around health and fitness.
"I used to think it was impossible to find time to work-out and also find time for my family. My perspective has completely changed. I have found ways to work-out while my husband and daughter sleep and I run during my lunch break at work. I can only go a day or two now without exercising before I start to get restless. In addition to boot camp, I started running in March. I ran my first 5K and am now training for my first half marathon in November!"
Diana not only feels better about herself, but her friends, family and coworkers have taken notice too.
"The greatest compliment I get is when people come to me asking about my routines and success. I get it all the time. My company is moving downtown and one of my bosses recently told me that he already expects to see me as a regular running around Centennial Park. Who? Me?!!! Absolutely!"
Think you can't do it?
"My first mile [on day one] was somewhere a little over 12 minutes and I couldn’t run the whole time. I now do a flat mile in about 8 minutes. I actually did a mile in 7:45 on the treadmill recently."
Her advice to new campers or vets who are struggling?
"Being overweight and out of shape is much more uncomfortable than any workout. Life is too short to live in a body that you never really feel like is your own. Make small goals and follow through. After so many times of doing that you will realize you have actually accomplished something HUGE! Don’t give up."
"I’ve been 20 pounds overweight for most of my life. Never have I ever felt confident in my own skin. One day while sitting at my computer I saw a Groupon for Step It Up. Something came over me and I made a split second decision. I signed up without allowing myself the time to get out of it.
That [first] evening I found myself running, jumping, and crawling around on an open field. It was awful that first month. I had scratches and bruises and my muscles ached something terrible, but I couldn’t give up. I told myself that it was okay to stop, but only after I completed one month.
I’m glad I stuck it out, because I realized that I had reached an awesome goal by completing one month and so I set another goal to do another month and then another month... "
And before she knew it, a year had passed. Now 20 pounds lighter, her life now revolves around health and fitness.
"I used to think it was impossible to find time to work-out and also find time for my family. My perspective has completely changed. I have found ways to work-out while my husband and daughter sleep and I run during my lunch break at work. I can only go a day or two now without exercising before I start to get restless. In addition to boot camp, I started running in March. I ran my first 5K and am now training for my first half marathon in November!"
Diana with her daughter before boot camp
The New Diana at the Warrior Dash
Diana not only feels better about herself, but her friends, family and coworkers have taken notice too.
"The greatest compliment I get is when people come to me asking about my routines and success. I get it all the time. My company is moving downtown and one of my bosses recently told me that he already expects to see me as a regular running around Centennial Park. Who? Me?!!! Absolutely!"
Think you can't do it?
"My first mile [on day one] was somewhere a little over 12 minutes and I couldn’t run the whole time. I now do a flat mile in about 8 minutes. I actually did a mile in 7:45 on the treadmill recently."
Her advice to new campers or vets who are struggling?
"Being overweight and out of shape is much more uncomfortable than any workout. Life is too short to live in a body that you never really feel like is your own. Make small goals and follow through. After so many times of doing that you will realize you have actually accomplished something HUGE! Don’t give up."
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