Let’s go back and talk more about mindset. But this time more in the concept of goal setting and visualization. Do you set goals? I’m not talking about New Year’s resolutions, but SMART goals: those that are specific, measured, achievable, relevant, and with a time limit? What’s your SMART health goal? Do you have one? Hopefully by the end of this, you’ll have created one!
Let me give you an example of my SMART goal. I weighed in at 211 this week. My goal is to be a size 12, which is about 180lbs for me. This means I need to lose about 30lbs, right? 30lbs is specific. It’s also measurable so long as my bathroom scale keeps working, right? SO many things go into setting a timeframe for this, but I decided I want to focus on the A in smart, so an achievable goal is to be about 180lbs by my birthday in January – a little over 3 months away. That’s the T. I skipped the R – relevant…. Well, losing 30lbs will help reduce my abdominal fat which reduces my cardiovascular risk factor significantly, so that’s a relevant goal.
So what about visualization? Can you VISUALIZE yourself at your goal weight? I can, because I’ve been there. AT my lowest, I got to 165. And while 180 is above that, I think it’s more realistic (an alternative R!) since I’m older now and perimenopausal. How do I visualize myself at 180? I have pictures on my wall I printed out to remind me what I wore, and how I looked. I printed pictures from special events so I can remember how I felt at that weight. How confident I was. I take time while I’m brushing my teeth to look at my pictures and really imagine being there again and more importantly, FEELING myself there again. Do you have any motivational pictures to help you visualize yourself at your goal?
What if your goal isn’t weight loss, but a fitness goal? I was training for a powerlifting competition when Covid hit. I had started training for a Spartan race when I injured my knee. I would go to bed every night envisioning myself completing the competition. I don’t need to WIN, but I do need to complete the competition. How dirty/sweaty will I be? How TIRED will I be? How sore will I be? But at the same time, how amazing am I going to feel? What’s that sense of accomplishment feel like? Where do I feel that sense of accomplishment? Is it in my chest? My belly? How am I going to celebrate? I get totally into the emotions of feeling my win, and that helps me stay on track. So how are you visualizing your success?
It’s easy to go off the rails and forget our goals when the weekend hits. So let me share my SMART goal for this weekend. I’ll be traveling this weekend. First up is lunch with my grandma 180 miles away. Then I’ll backtrack and have dinner and spend the night at my parents 130 miles away. Sometime after breakfast, I’ll head back home.
S – I will stay lower carb while visiting my family this weekend.
M – I will track my macros to make sure I am below 50 total carbs, and 20 net carbs.
A – Since I’m cooking half the meals, this is totally achievable. And my parents like bacon & eggs for breakfast, so there’s my meals done.
R – this is realistic. I relax my carnivore diet when I’m out of town, so staying lower carb is very realistic. Then I don’t miss out on something I might see and want as a treat. I’m also going to be starting my coaching program with my mom and grandma, so I’m leaving my food flexible to show them it’s totally realistic for them too.
T – 2 days. Really 1 ½, but 2 lol. I leave Saturday morning and come back sunday afternoon.
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Essentially Health & Wellness 