Outcome Goals Vs. Behavior Goals

outcome vs. behaviorGoals.

Do you have goals?  What kind of goals do you have?

I think we can all agree that having goals is incredibly important to being successful in whatever it is you are trying to achieve. It helps to have something to work towards instead of going along with no destination in mind.

But, do you have the right kind of goals?

Having goals is very important and having the right kind of goals is just as important.

Let’s talk about the two types of goals.

OUTCOME goals:

“I want to lose 20 lbs. by Christmas.”
“I want to run a 5K in under 23 minutes.”

These type goals do not make sense because LIFE HAPPENS. The world is pretty uncontrollable. You can’t make your body lose 20 pounds on command any more than you can make sure your house is worth a certain amount when you sell it. In other words, you can’t control the outcome.

However, you can control your BEHAVIOR:

“I will run 4 times every week focusing on increasing my running intervals.”
“I will diligently track my food, exercise, and work on my new habit every week.”

Notice how all of the behavior goals are a commitment to do a specific set of actions or tasks that lead to the outcome you want.

You can’t control the outcome but you can control the behavior.

So here’s your assignment for the next couple days….

1) Write down what you would like to achieve in your fitness journey.
2) What can you do this MONTH to help you achieve your future goal (BEHAVIOR goals)?
3) What can you do this WEEK to achieve your future goal?
4) What can you do TODAY to achieve your future goal?

These are all BEHAVIOR goals. I would love to hear some of your goals!

It is okay to under-estimate. It is better to meet small goals consistently and add up to big goals.

How do you eat an elephant? One bite at a time. 🙂

You will see how all these behaviors will ultimately help you achieve your outcome goal but in controllable and achievable steps that are kinder to your overall being.

BLESSINGS!! F2781D881437BD6ACBFC237C8B32809A

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Outcome Goals Vs. Behavior Goals

The Five Why’s

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When you are starting down the road of your health and fitness journey it can be so easy to be motivated and inspired. It is easy to get out the door to the gym, to prep your meals, and to plan for your new healthy lifestyle.

But, we all know full well that the day will come, and it WILL come, when life gets in the way. What will you do when life is hard and the motivation is waning?

It is then that it is so important to know your WHY.

What is your WHY?

You WHY is the reason that you are starting this journey. It is the deep down reason that stirs within your soul. I have heard someone say it is “the WHY that makes you CRY.”

Did you doctor say you are one heart attack away from the grave?

Do you want to improve your health so you can expand your little family?

Do want to be able to keep up with your active kids?

Do you want to grow old with your soul mate?

Or do you just want to feel better in body and mind?

Whatever the case is for YOU, there is a process you can follow to help you find your WHY.

It is called the ‘5 Why’s.’

This is a very simple but very effective exercise for getting to the root of WHY you want something.

When you want to accomplish something (or if something goes wrong), you ask one why.

Why do I want to accomplish this?

Then, with whatever answer you come up with, you ask why to that first answer.

And so on, five times.

Here’s an example:

Why am I on this journey?
I want to lose fat.

Why do I want to lose fat?

Because I want to fit into a smaller size of pants.

But why do I want to fit into a smaller size of pants?

Because when I’m wearing smaller pants, I think I’ll look better.

But why do I want to look better?
Because when I look good, I feel good about myself.

But why do I want to feel good about myself?
Because when I feel good about myself, I’m more assertive and confident.

But why do I want to be more assertive and confident?

Because when I’m more assertive and confident, I’m in control and better able to get what I want out of life.

 

See how that works? Once you have found the most important reason, your WHY, for doing something you will have it on the days when you need to be reminded so you can keep going.

Knowing where you want to go — and being able to see it clearly — can help you get there better and faster.

What are your Five Why’s??

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The Five Why’s

From Perfectionism to Grace


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Believe it or not I have a streak of perfectionism in my personality. I never really thought that I have perfectionist tendencies. I mean I am not a top knotch housekeeper for one thing. I keep a tidy and clean house but I don’t fret too much about it being perfect. I don’t overly fret over germs either. I keep my hands and body clean but I don’t freak out about every exposure to germs. I always say, “Oh well. Chalk it up to immune system boosting.” I don’t always finish books nor do I keep perfect records. When things don’t go as planned I usually shrug my shoulders and move on. Life happens. Ride with it.

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But, I in recent weeks I have come to realize where I am very much perfectionist and honestly, it can be down right crippling. I set very high standards for myself. In the past, when I adopted a new diet plan I expected myself to follow it perfectly and when I didn’t I was an absolute failure and not worthy of a better, thinner life. When I found or bought a new exercise plan and I didn’t finish every workout as written on the prescribed days I was in no way an athlete and I might as well be a slug on the couch.

Over and over and over again I have gotten an awesome idea and dove right in with a reckless abandon. There would be so much passion for my direction that anyone could smell it. I would live and breathe my new thing. But, then slowly over time the passion would wane and fall apart. Life would happen and get in the way and my attention would go to different things. I would justify the change in plans by saying that the first thing just wasn’t for me and I just haven’t found that perfect thing for me. IN reality, I would be telling myself that I just couldn’t finish any project and I was a failure and not deserving of anything good.

That self-talk is a booger, isn’t it? I have no doubt much of these negative thoughts have to do with my bouts with depression but they also come from my perfectionist tendencies. I expect to do any plan, challenge, or project to completion, perfectly, and as planned. Because of these impossible standards I place on myself I fall apart most of the time. I am my own worst enemy.

For example, a little over a month ago I started what I was calling the “1K Words for 100 days Challenge” and for exactly twenty-six days I had not one break in my streak of writing one thousand words every weekday as per my challenge. Then some life events happened and I missed a day here and a day there. Rather quickly I lost all interest in writing not because I didn’t have things to say but because I honestly thought I couldn’t be a writer because I couldn’t manage to write a thousand words every week day. How crazy is that thought process? See, the perfectionism coming in?

Over the last year or so I have learned more about grace and how it is A-okay for things to not happen exactly as planned. But, what makes it different is how I face it. Do I turn inward and say, “Sarah, you are a total and complete failure. Why don’t you just go curl up in bed and do nothing because you are capable of nothing” or do I say, “Sarah, this didn’t work. That’s okay. Why? What can we do differently?” This especially goes with how I eat. Is it practical at all to expect myself to eat a certain way all the time for the rest of my life or even for a few months? That is why I have ‘failed’ at so many diet plans. I left no margin for error or for living for that matter.

Now that I accept grace in my life I do indeed eat the way I want most of the time because I allow room for treats and unexpected events. Now that I don’t try to follow a workout plan perfectly I can allow room for random trips to the pool to swim laps just because I feel like swimming or trips outside to workout because it just feels so good out there. Because of this margin of grace I find that I can stick to my workout plans 110% better. And while I do believe that challenging yourself in order to build a new habit is a good thing like I did with the ‘1K Words for 100 days” I don’t think it is a good thing to self-sabatage yourself by expecting perfection and not allowing any margin for error. Not so ironically, with a little bit of grace in my writing schedule I want to write more and I am not paralyzed by my perfectionism and I believe I write better because I am not just writing words for the sake of writing words. There is purpose and there is depth. That being said I am still attempting to write one thousand words every week day. But, if life happens it happens and I hit the reset button and start again the next day.

When I was more in the perfectionist frame of mind (and I still revert back a lot) I was crippled and paralyzed by everything being just right and because of that I did not let my creative juices flow. I did not allow myself to grow and spread my wings. I was stuck on the ground because I had to stay put in what I expected to be just right. I could not allow myself to dream or to pursue those dreams. I was stunted and stuck.

Now that I have given up on perfectionism and have embraced grace I find that I am so much more productive and achieving goals is so much easier. I am not paralyzed anymore but free to make mistakes, learn from them, and move on. I am free to eat what I want, move how I want, and write what I want. I am not held back by this thing called perfectionism. I am free because of grace and the beauty of not being perfect. I am a beautiful mess. I am writing my own story complete with the victories and failures.

What about you? How do you deal with perfectionism?

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From Perfectionism to Grace

Encouragement in Habits

 
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Life has taken a busy turn in my life right now and in many ways I welcome the energy of it. While I don’t enjoy being busy for the sake of being busy I do enjoy the sense of accomplishment that comes with a job well done. That being said I confess I wasn’t completely sure I would be able to write in the blog this week. For a split second I considered letting it go for “just this week” but I know how that goes and I don’t like it.

So, I wanted to pop on here for a quick moment and offer some encouragement to those who are starting their journey.

It has been five years since I started taking my health and fitness seriously. I have been through all kinds of seasons. Some seasons were very good and some were not so good. I had many victories and made some bad choices.

But, the one thing that sticks out to me now is the importance of habits. It is the habits that you form slowly over time that will take you to the victory lane of this journey.

I remember when I started exercising and being more intentional about what I ate that it truly seemed like I was thinking about it constantly. I felt like I was living and breathing food and exercise. I had to consider every single bite I took. I had to think about what I was eating, why I was eating it, when I was eating it, and how I was eating it. I would totally High-Five myself when I chose a piece of fruit over a sleeve of cookies. I had to go completely against my nature to put on gym clothes and move each day. At the start it was a mental battle just to get out the door and walk around the block. For weeks I promised myself I would put on gym clothes and walk and that’s it. That was so hard too.

Does it feel that way to you? It is perfectly okay if it does. I remember how hard it was to get started and to keep going.

Forming those habits is HARD work!

This is where the encouragement comes in. 🙂 While forming those habits is indeed hard work, I want you to know that with consistent effort those habits do form and making your health and fitness a priority goes on auto-pilot.

I could go on and on and on and on about how habits are formed and how you can implement them into your life and I will probably do that in the near future. But, today I just wanted to pop on here today to let you know that it DOES happen.

Consistency with Habits = Habits Formed

Five years later, my habits are more or less formed. I am always working on improving but the basic habits are firmly in place. Getting quality movement each day is not a mental struggle anymore. It is an assumed part of my day. When at first exercise felt like an intrusion into my day it is now an essential part of my day and not exercising feels like an intrusion.

My pantry is completely different than it used to be and the same goes with my fridge. When at first it took a lot of mental energy to choose to buy the apples and not the cookies that is not the case anymore. I can walk right on through the cookie aisle and not even look at them. Do I eat cookies? I sure do but not nearly as often as I used to. They are a treat instead of a staple.

I ended up writing more than I thought I was going to today but that’s okay, right?

The main point I want to get across is to encourage you as you are forming those habits. It can seem so hard at the start and in many ways it is hard. It takes a lot of mental energy to choose something that goes against your current habits.

But, with each habit-forming choice you make you are moving down the path to when it won’t take so much energy. If you stay consistent there WILL be a day when daily movement and good nutrition are just parts of your day and you won’t have to think about it.

Before I leave, please remember that you must give yourself grace on this journey. No, you will not get it right every day. Success is not a straight line. It is an all jumbled up line that slowly makes its way upwards over time.
 
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You WILL get there.

BLESSINGS!
 

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Encouragement in Habits