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The Business of Fitness Goals
5 business-like goals to get started on the body you want.
By Lisa Safran
Imagine for a moment that you are in your sharpest, sleekest business suit leading a conversation on strategic goals for you and the multi-million dollar organization you represent. You feel confident, prepared, energized. You are committed to the goals you have set. And with your well thought-out business plan in place you know that these goals will be met. .
If only fitness goals were set with the same level of passion! Well, why not? Make this year the year to set—and achieve—personal health and fitness goals as rock solid as your business goals. Here are a few ideas to get started:
Hold a kickoff meeting. Two weeks from Monday you’re having a critical brainstorm session on a new project. You’re meeting with the big boss. Do you prepare? Or do you meander into the conference room and talk off the top of your head? Prepare for your fitness goals like you would an important meeting. Think about the project at hand—in this case, your health and fitness goals.
Don’t panic if January is already here. Being reactive just because the New Year has arrived is not the best way to kick off goal setting. Instead, be proactive. Do your preparatory thinking in January and begin your program in February. Take the time you need to understand what you plan to achieve this year. Are your goals the same as last year’s? What aided—or got in the way of—your success? Make mental notes and paper ones, too. Create a physical file marked "Personal Fitness Goals 2004" and keep it in a place where you can easily refer to it throughout the year. Fitness goals, just like any important project you’d undertake at the office, should be viewed as a work in progress.
Choose a day and time to have a kickoff meeting with yourself and be sure to show up! Give yourself about an hour to "discuss" this upcoming project toward an even better you. For your kickoff meeting bring a notepad and pen, a folder file, inspirational photos and/or sayings that will energize you throughout the year, and your ideas on what you want to achieve in 2004.
Kickoff meeting:
- Schedule meeting day and time
- Brainstorm goals
- Make mental and paper notes
- Create "Personal Fitness Goals 2004" file
Line up your support system. Successful entrepreneurs are known for having a support system that makes goals happen. When setting fitness goals you too need a support system. Think of yours as a team of people, places and things.
Hook up with a workout partner whom you know will walk three mornings a week, rain or shine. Can you hold her accountable for those mornings? Will she hold you accountable? If having a partner just doesn’t work you can still "partner up" with friends or loved ones. Tell them about your goals and request that they ask, "How’s it going?" once in awhile. This can help keep you honest about meeting your goals.
Another aspect of your support system is the gym, so if it doesn’t suit your schedule find one that does. If your gym doesn’t open early enough for you or is lacking the type of childcare you feel comfortable with then chances are you won’t go. If you work out from home but find it all too easy to pass up the treadmill for an evening on the couch then try viewing each exercise session as you would an appointment with a high-powered client. Start by writing "7:15 a.m. meeting" in your appointment book for the next eight Mondays, Tuesdays and Thursdays. You’ll be less likely to skip it or double book something at the same time.
Would you wear a ratty old business suit to the office? Of course not! Maybe it’s time to turn in the thread-bear leggings and oversized T-shirt for something a bit more flattering. Wearing exercise clothes you feel good in can motivate you to do your best in the gym. Treat yourself to a few items that complement the body you have right now.
Your support system should also include easy access to healthy foods. Stock the refrigerator and pantry with an abundance of foods you can—and will—eat. Fill your pantry with extra rice cakes and cans of tuna. Make sure you always have fruits, veggies or any other foods that will help you reach your goals. Keep extra chicken, ground turkey and frozen vegetables in the freezer for those days when you just can’t get to the market.
Delegating to your support system—such as a dedicated workout partner, an accommodating gym, attractive workout clothes and healthy food—is another component in reaching your goals successfully.
Support system
- "Partner up"
- Re-evaluate gym
- Get exercise clothes
- Stock fridge
Put your strategy in writing. Now that you’ve done all the thinking start inking. It’s easy to say, "I want to lose 5 pounds" this year but the big question is how? What’s your strategy? Any business can claim an annual goal of "five million in sales." But without actionable steps the goal is most likely to not be reached. Step one in creating action steps is to write them down!
Make note of any barriers that could get in the way of following your action steps. Then come up with additional action steps to counteract.
Business gurus will tell you to be S.M.A.R.T. when setting professional goals. Now, take that infamous business acronym and apply it to your fitness goals.
S = specific. Is your goal to be thinner? To be more toned? To be healthier? Although these are good thoughts they are fuzzy, non-specific goals. Instead aim to lose 10 pounds, an inch from your hips or to do four 30-minute cardio sessions each week.
M = motivational. Do your goals excite you? Make you want to get up and go? Just like business goals, fitness goals need to charge you and motivate you enough to actually reach them!
A = attainable. Have you set realistic goals for yourself? It’s one thing to stretch and reach for a goal. But if you’re a size 10 and want to be a size 4, be honest with yourself—is that really doable for your shape and frame?
R = relevant. Do your goals make sense for you today? Do they support the big picture of your life?
T = trackable. Once you’ve written down your goals and set up your task force you can aim for periodic due dates and check in points. It’s easy to not reach a goal when we’ve assigned December 31st as the only—and final—due date.
Written strategy
- Set S.M.A.R.T goals
- List action steps
- Assign periodic due dates
Follow up each month. Pretend you are the sole shareholder of a very important corporation called YOU! It’s critical that you stay abreast of all company activity, whether it is positive or negative. At the end of each month have a follow-up meeting with yourself. Reflect on the original strategy and see what kind of progress/setbacks you’ve had. These periodic check-in points provide an important step toward keeping you focused, honest and on track.
And by all means, if something has thrown a major monkey wrench into your original goals remain flexible enough to re-evaluate. It is not a sign of failure to have to revisit a goal. In fact, it shows great strength and commitment to yourself!
Monthly follow-up
- Refer to original goals
- Track progress
- Refine and revise as needed
Celebrate successes, both big and small. When you’ve reached your May quota for 15 visits to the gym write yourself a note and place it in your file. "Great wor this month! You did it! Keep it up!" Conversely, don’t dwell on setbacks. If you’ve missed a few workouts and eaten one too many cookies, take a moment to understand why, regroup by referring back to your "Personal Fitness Goals 2004" folder and then move forward.
Many businesses have incentive programs for when employees reach goals. As you reach yours reward yourself with little perks—a massage, a movie, a new CD. Treat yourself well and you will be motivated to do your best and be your best.
And be sure to share your success, both big and small, with those you’ve "partnered up" with. These carefully selected people can serve as a supportive sounding board, as well as a great source of motivation.
Celebrate success
- Give honest feedback
- Reward with perks
- Share updates with "partners"
Seven habits of successful fitness goal setters:
- Be professional. Treat fitness goals with the same seriousness you would professional goals.
- Be passionate. Believe in these goals right down to your very core. Embrace them and imagine them coming to fruition.
- Be motivated. Set goals that inspire you to reach them.
- Be honest. Know what is attainable and what is not.
- Be accountable. Take ownership of your goals. It is in your power to make them happen.
- Be flexible. Go with the flow of life when necessary and don’t beat yourself up over setbacks. Tomorrow is another day!
- Be visionary. Imagine "you" at the end of the year—looking and feeling as amazing as you set out to be.
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