Setting Goals
The big news of the day is the achievement of my yearly walking goal. The weather wasn’t looking good for tomorrow, so my wife and I walked 4.1 miles today, which brought my yearly total to 750.17 miles. Just to put that in perspective, that is like walking from Miami, Florida to Charlotte, North Carolina or starting in San Diego, California and walking almost the entire length of the state. Woot! There will be no walking tomorrow or Friday. I need to use that time for some inner reflection and planning.
Eating was so-so again today. Not bad, not good, just maintenance. There is nothing wrong with maintenance — when you are done losing weight! Really, I am not that worried about it, I am not going to hit my Hot 100 goal of 185 though.
It is just two days until January 1, 2010, and the beginning of The Perfect Ten challenge. Have you determined what your goals are yet? If not, you aren’t alone. It is time to quit procrastinating though. 
While we are on the topic, let’s talk about goals for a moment. I am sure many of you have heard that goals should be S.M.A.R.T., that is specific, measurable, attainable, realistic and timely. Have you really thought about this though? The reason goals should be smart isn’t necessarily to help you achieve the goals, it is to keep you from getting frustrated and quitting. Let’s look at each of these a little closer:
- Specific – One of the most common resolutions on January 1 will be to get into shape. Well, that is fantastic, but what does that mean? Are you going to do strength training? aerobics? a mixture? How much time can you devote to this? A better goal would be something like attending a kickboxing class three days a week or walking a minimum of 12 miles a week. Another idea here is to remember the W’s – “what”, “when”, and “why”, and their cousin “how”. “Who” and “Where” are also sometimes applicable, but not as much as the others.
- Measurable – How many times have you seen or perhaps even said that your goal is to lose weight? Then after a period of time you are frustrated when you have only lost a pound. Let’s face it, you achieved your goal of losing weight, but you were frustrated because you didn’t achieve what you wanted to achieve; however, you never formally stated what you hoped to achieve.
- Attainable – Ah yes, this is the one many of us fall prey to. How many times have you heard someone else say (because we wouldn’t do this, right?
), “I am going to lose 50 pounds over the next ten weeks. After all, I lost five pounds the first week, surely I can do the same thing for the next ten, right?” Yes, you can lose five pounds a week, but in reality that is a mighty steep goal for most people. When we are talking about attainable goals, we are talking about things you could achieve if you devoted the proper resources to it, but in reality you aren’t committed enough to devote that level of resources. Thing long and hard about your goals though and make sure you are willing to put in the effort it takes to achieve them in the time frame you have set. - Realistic – This is closely related to attainable. The difference is that unrealistic, at least in this context, refers to goals that you do not have the ability or background to accomplish. For example, if I set a goal that I was going to run an ultra-marathon in ten weeks that would be pretty unrealistic. Or, better yet, if I were to set a goal that I was going to bench press 400 pounds in the next ten weeks, that would not be realistic.
- Timely – Finally, we have timely. This means two things to me. First, I knew that my work schedule was going to go absolutely crazy last August through November, which it did. If I had set intense exercise and fitness goals that pushed me to my limit during this time, I would have likely failed. We have to consider our circumstances and the timeliness of our goals. This fits right into being attainable. Timely also means we need to attach a time frame to our goals. To say my goal is to lose ten pounds leaves the door wide open for this to take the rest of my life. Thankfully, The Perfect Ten has this built in, but we don’t often have a deadline like this.
So, if you haven’t made out your goals for The Perfect Ten yet, get busy, but be sure they are S.M.A.R.T. goals so you have something to get motivated, not frustrated, over.
Speaking of The Perfect Ten, I have had a couple of questions about having to tell something about yourself along with your update each week. First of all, yes, this is a requirement. However, it doesn’t have to be overly revealing. For example, you could tell that your favorite childhood music group was Wham! or that you only eat green bananas. I am not asking you to tell things that make you uncomfortable or things that make you prey to the creepy stalkers out there. Reveal what you wish, but realize that it can be pretty insignificant things. I’ll try to give more examples and ideas along the way. Also, in this same vein, I am intending on posting my first update a day early to give everyone an example of what I am looking for. For those who already know me, you know I am not too hung up on form here, just be sure to follow the defined rules.
Last, if you haven’t shared The Perfect Ten on your blog yet, what are you waiting on? The whole purpose of this challenge isn’t to do this alone. It is to bring the whole dieting and fitness community a step higher. For all of us to be a little better off in ten weeks than we are now. Yes, some lucky person is going to get an awesome prize from RMAX International, but you know what? Many of us are going to get a prize far better than this. We are going to be a bit healthier at the end of the ten weeks than we are now. So get out there and share this thing. Let’s do what we can to make a difference in 2010!
Congratulations on hitting your walking goal – that is a fabulous achievement!
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South Beach Steve Reply:
December 31st, 2009 at 9:41 am
Thank you Lori!
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ummm, wow. I’ll focus on walking to the next town. then move on for there?
But wait! I’m more of a stairwell climbing woman. So perhaps I shouldn’t beat myself up on the walking and celebrate what I’m good at. The Stair Climb!
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South Beach Steve Reply:
December 31st, 2009 at 9:42 am
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Thanks for the SMART reminder! I have been thinking about goals all day! I want to set some goals but have been floundering in this area all year and I know that this is the reason I have not gotten very far. I have not been setting very smart goals! Thanks again Steve! you always seem to know just what to say!
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South Beach Steve Reply:
December 31st, 2009 at 9:43 am
Jen, I am glad to read it was a help to you. It is funny that we can hear things over and over, but it doesn’t always stick. If you are like me, you need frequent reminders.
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Hey, Steve, gratz on meeting your mile goal! The bar was set high and you cleared it.
I’m in for the Perfect Ten but I am still focussing on my Hot 100 till January 1. I am one pesky pound away from meeting my goal. Darn See’s candy
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South Beach Steve Reply:
December 31st, 2009 at 9:44 am
Thank you Larkspur! I am very happy to have hit this.
Come on, you can get rid of that last pound! Come on! You can do it!
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Way to go on walking 750 miles. Phenomenal achievement.
Getting my thoughts together for “Perfect 10″ goals. Thanks for the great tips. Making SMART goals definitely reduces the chance of failure.
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South Beach Steve Reply:
December 31st, 2009 at 9:44 am
Thanks Kimberley.
SMART goals reduce the chance of failure, and they certainly reduce frustration.
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Wow! 750 miles! Incredible job!
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South Beach Steve Reply:
December 31st, 2009 at 9:45 am
Thanks Foodie!
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Way to go on 750 miles, Steve! I am not surprised, though. You are a good inspiration for the rest of us!
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South Beach Steve Reply:
December 31st, 2009 at 9:45 am
Thanks Sis! It took dedication, but I am glad I did it.
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YOU ARE AWESOME!! 750 MILES!!! That’s incredible!! So very proud of you Steve
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South Beach Steve Reply:
December 31st, 2009 at 9:46 am
Thank you Joania. I don’t feel awesome in your shadow though. You really knocked the ball out of the park this year.
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Congratulations on meeting your goal Steve! I had no doubt that you would do it!
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South Beach Steve Reply:
December 31st, 2009 at 9:46 am
Thank you Kat. I am anxious to see how many miles you logged this year.
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Way to go on all those walking miles you’ve done terrific. Thanks for all the info on S.M.A.R.T goals too. I’ll be honest I’ve been on the fence about doing the next challenge. But I know making new goals for myself is just what I need and now is definitely the time.
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South Beach Steve Reply:
December 31st, 2009 at 9:50 am
Dawn, I hope you choose to join in The Perfect 10. You don’t have to make it high pressure, but use it as a tool to keep you in line.
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WOW, Steve, you ROCK! Congratulations, this is something to feel SO GOOD about!
To me, it translates to 1,207.28 kilometres, which is almost unthinkable, WOW!
Thanks for the S.M.A.R.T pointers on goal setting, very valuable. I’m looking forward to see your goals and everybody else’s!
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South Beach Steve Reply:
December 31st, 2009 at 9:52 am
Thank you Pippa. It was unthinkable for me at first too, but when I broke it down into bite-sized pieces, I realized it was achievable.
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oh….and fantastic job on your walking goal!!! AMAZING!
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South Beach Steve Reply:
December 31st, 2009 at 9:53 am
Thanks Kim!
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great job on your walking….that is a long way bud.
I always try to set realistic goals for weight loss. It saves me from frustration. I also try not to set the bar too low.
Looking forward to the next 10 weeks.
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South Beach Steve Reply:
December 31st, 2009 at 9:55 am
It is a long way, but like I told Pippa, if you break it down, it seems to be far less.
The next ten weeks are going to be perfect!
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Nice walking Steve! Now its time to move on
I’m looking forward to your next stage of a healthy and fit lifestyle!
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South Beach Steve Reply:
December 31st, 2009 at 9:55 am
It is time to move on. I think you are going to like the next stage.
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YAHOO STEVE!!!!!!!!!!!!!!!! Congrats on your goal of walking! Amazing! I like that you will use the next couple days for reflection too!
SMART is the way to go. I have blogged about that a lot & it really is a help to people. Ya have to make these goals specific & measurable AND attainable or they get away from you & then you get PO’d at yourself & we know what that can lead to.. giving up. None of that!
I posted about your challenge today on my blog. You can read about my goal for 2010 on my Monday post. Not one really for your challenge. I have lots to think about for 2010 & it is tough stuff…. I hope to make it a better year. As I wrote to Diane at Fit to the Finish, the fitness stuff is easy for me. It is real life that is hard!
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South Beach Steve Reply:
December 31st, 2009 at 9:57 am
Thanks Jody! I am pretty psyched to have achieved that.
Thanks for the link back to The Perfect 10. I appreciate it.
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Steve! Thanks for this because I’m just sitting down to write up my goals and was thinking just how many, how specific…etc. This is helpful. I knew some of the SMART, but not all. Thank you for posing The Perfect Ten challenge – I’m psyched and ready. You do a lot of amazing things to help so many folks!
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South Beach Steve Reply:
December 31st, 2009 at 9:57 am
Thank Leslie. I do appreciate the compliment. I just like seeing others get better.
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Big ups to you Steve for making your walking goal! I posted my Perfect 10 goals yesterday and my 2010 goals today. Between them I have 19 things I want to work on. I’m not sure all of them are SMART because I think some of these things I will have to work on the rest of my life – so no timeline. But, even if I can see some changes in each area I’ll be satisfied. Happy New Year!
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South Beach Steve Reply:
December 31st, 2009 at 9:58 am
Thank you Helen. Like I told Leah, the SMART goals are more for you to keep you from getting frustrated. If you know what you mean, and you don’t think the lack of a timeline will frustrate you, then I wouldn’t worry about it. I think some of mine may be that way too.
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Does “eating so I see weight loss” count as measurable for one of my goals? I don’t want to set a specific number goal, I just want to see the scale more down.
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South Beach Steve Reply:
December 31st, 2009 at 9:41 am
I think the goal is fine Leah. The main purpose in setting S.M.A.R.T. goals is to keep your frustration down and give you something to work toward. If you know what you mean by eating so you can see weight loss, then you have something to work toward. Does that make sense?
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I like the idea of S.M.A.R.T, especially the specifc and realistic parts.
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South Beach Steve Reply:
December 31st, 2009 at 6:51 pm
Me too Tony – it is so easy to let our goals get out hand.
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Oh yeah, I’m totally in!
I know SMART goals really well, but man, they make me think of my days in corporate training. Ugh.
Now I just have to write them!
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South Beach Steve Reply:
January 1st, 2010 at 7:35 am
I had to chuckle a bit as I read this. Really, that’s not where I got that, although it sounds that way.
I’m glad you decided to join in.
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One more comment for the night (er…morning)…congrats again for reaching such a monumental goal! I had already made up my mind I would try a similar goal for myself next year just not quite as much. 500 miles. Knowing everything that you endured to ensure you met your goal has just inspired me even more!
I need to dust my blog off…I will post my perfect 10 goals in the morning. Well, it’s already 4 am, but I haven’t been to bed yet. LOL!
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South Beach Steve Reply:
January 1st, 2010 at 7:46 am
Josie, I think this is a great idea. If you break it down to how many miles you need to get in per week, it sure makes it seem much more manageable. 500 is just 9.6 miles a week or 1.6 miles a day if you walk 6 days a week.
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What an awesome victory, Steve! 750 miles! Well done!
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South Beach Steve Reply:
January 2nd, 2010 at 8:05 am
Thank you Hanlie!
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