Goal Setting: Set yourself up for Success

Jan 30

Hey OMP family, with the first part of a New Year comes reflections on where we want to put our focus to make meaningful change. January is prime time for clarity. Instead of vague resolutions, let’s set useful goals with strategies we can actually follow. Below is a simple, deeper-dive framework to pick your lane, map your steps, and make progress that sticks.

Setting goals that are attainable is a skill. It requires intentionally setting up sustainable habits and actions that lead to smaller success before the big ones.

A one-size fits all resolution strategy that relies on the higher levels of motivation at the beginning of the year famously leaves us high and dry as motivation wanes and life events pop up throughout the year. We are all familiar with goals getting tougher to reach as more obstacles appear.

Work project deadlines, juggling kids sports practice drop-offs with dinner prep, disruptions in our routine like holidays and work trips, family emergency, injury, seasonal fatigue as weather and sunlight changes … Harnessing the power of meaningful specificity ensures that you have both short term and long term goals that are more steadfast through bouts of lower motivation and unexpected chaos.

Precision Nutrition article header: ‘How to set realistic fitness goals — Your ultimate guide to setting the right kind of goals. Plus, how to keep yourself motivated. — Set (and reach) goals like a pro!

Check out the article from
Precision Nutrition with the button below.

Read PN Article Here

In summary, the article describes ways to intentionally engineer goals that are more resilient through the ups and downs, the waves, the chaos of life. Below are tactics from the article that make it easier to create goals that will weather the storms of routine disruptors as opposed to having goals that crumble at the first gust of wind:

Strategies for goal-setting

More Resilient

Both short term and long term goals
Behavior or mastery-based
Approach/inclusion/action
SMART*
Flexible/adaptable
Meaningful/personal to you
Informed by a deeper sense of purpose, your WHY

Less Resilient

Only long term goals
Performance-based
Exclusion/avoiding
Vague or general
Rigid
Impersonal
Unrelated to your deeper drives and sense of purpose

*Get S-M-A-R-T with your Goal-setting game!

S

M

A

R

T

Specific

Measurable

Achievable

Relevant

Timely

Examples….

Instead of: “Eat healthier”
Try: “Improve my relationship with food so healthier choices are easier”
Timetable: Better lab results on my next checkup visit to the doctor in 6 months
Phase 1 (2 months) = put more minimally processed ingredients in my grocery basket
Phase 2 (2 months) = Phase 1 + find easy recipes for my favorite meals
Phase 3 (2 months) = Phases 1 & 2 + eat most meals at home with good quality ingredients

Instead of: “Get Stronger”
Try: “Be able to carry my little granddaughter up the stairs to her bed when she’s fallen asleep in the car. “
Timetable: By Christmas when I go visit my daughters family.
Phase 1 (Jan-April) = taking the stairs instead of the elevator whenever I can.
Phase 2 (May-August) = carrying my groceries up the stairs to my apartment.
Phase 3 (September-December) = carry a 35lb weight up the stairs 3 times per week.

Instead of: “Get a stronger upper body”
Try: “Work up to my first unassisted pull-up by my birthday”
Timetable: [depends on birth date] give yourself a year and if it happens sooner, great!
Frequency: 3-5 days per week at low volume sets
Phase 1 = sets of hollow body holds, scapular pull-ups and lock off holds until they feel easy
Phase 2 = sets of hollow body hanging leg raises and eccentric pull-ups until they feel easy
Phase 3 = sets of band or partner assisted reps graduating to less and less assistance

Setting goals should be empowering. But when goals aren’t realistic, don’t match where we start, or aren’t flexible enough, missing them can feel discouraging. Let’s allow our goals to lift us up throughout the year by prioritizing skills, habits and smaller wins that lead to our big Wins…

Let’s create targets we can’t miss!

Want help?
Book a free 20-minute consult and we’ll help you refine your goals in meaningful and SMART ways.

→ Schedule here

Or email us at info@ompgym.com and we’ll get you set up.

With strength,
- Luis & Mel

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