INSPIRE goal setting - INSPIRE 目標設定
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INSPIRE goal setting - Vancouver personal trainers,North ... - GetBookee.net
INSPIRE 目標設定 - バンクーバーパーソナルトレーナー、 - GetBookee.net
A NEW METHOD FOR GOAL SETTING
Most people have heard of the SMART method of goal setting. This is an
acronym for Specific, Measurable, Attainable, Realistic and Timeline. It provides
a basic formula on how to construct goals and how to go about achieving them.
SMART is a useful tool however I’ve never been overly fond of it. I feel it limits
people in believing what they could achieve; people set so-called “realistic” goals
only to be disappointed. The goals they set are too easy to attain or are not very
inspiring so they don’t have the passion necessary to drive them forward.
I believe you should set goals that initially may intimidate you. They should move
you out of your comfort zone. They should stir up feelings within you that make
you to look at how you approach life and how you view the world and yourself.
It’s been said that if you continue to do what you’ve always done, you’ll continue
to get what you’ve got. So if you desire a different outcome you will need to do
things differently. Big goals by their very nature require you to do things
differently. Dreaming big stirs up passion within you so you can use this feeling
to make the necessary changes in yourself to achieve your goals.
Now don’t get me wrong. I’m not advocating wishful thinking here. Hoping to
achieve something without changing yourself is wishing. Wanting to achieve a
goal by opening yourself to the required changes is purposeful goal setting.
In our “instant gratification” culture we seem to have forgotten that some goals
will take a certain time to reach, especially when it comes to health and fitness.
Our body systems need time to adapt to changes. Peter Druker, a top business
guru, said, “People overestimate what they can accomplish in one year but
underestimate what they can accomplish in five years.”
It may take some time but EVERYONE is capable of achieving their dreams if we
allow ourselves to believe strongly enough and are open to taking the necessary
steps. So don’t be afraid of setting BIG goals for yourself.
With this in mind, I’ve come up with what I feel is a more passionate and dynamic
method to goal setting. I’ve called it the INSPIRE Method and I’ll outline each of
the steps below.
--- P1 ---
INSPIRE Yourself to Reach Your Goals
I – Identify clearly what you want. A favourite quote of mine is “If you don’t know
where it is you’re going, you’ll never get there.” People often don’t achieve goals
because they don’t know what they want.
One of the best ways to clearly identify what you want is to write it down. By the
very act of writing down your goals you increase your chances of success. Did
you know that only 3% of people actually take the time to write out their goals?
No wonder a vast majority of people “fail” to achieve success. They have no idea
what success looks like for them!
When writing out your goals focus on what you want in the positive. Let’s use
weight loss as an example. Don’t’ say I want to lose five pounds, say I AM 140
lbs. For achieving a good level of fitness and health say I AM fit, healthy and
powerful. Don’t worry about the how yet, simply and clearly state what you want
to achieve.
N – Nuture your desires. Use your emotions to align yourself with your goals.
You can use various techniques to help you capture the energy of your emotions
to propel you toward your goals.
One technique is visualization. Spend a few minutes every day sitting in a quite
environment where you can picture your goal. Experience the feeling of having
reached your goal NOW. Be very vivid with your imagination; the more senses
you can involve the better. Sights, smells, sounds, touch – use any or all of
these senses to create a real life image of your goal achieved.
Using the example of weight loss again (this seems to be a popular goal for
many people in January), picture what your body will feel like at your desired
weight. How will your clothes fit? How does it feel to have more energy?
Or perhaps you’ve been living with back pain or knee pain. How does it feel to
not have the pain? How does it feel to move easily and without restriction?
Harness these feelings to drive you. Your body doesn’t know the difference from
an imagined event to a “real” event. Research on top athletes has shown they
activate the same muscles in the same patterns when visualizing as they do
when they actually perform their event. Using the power of your mind can set up
the right physiology in your body to achieve your fitness goals. By believing first
we will then see the results.
--- P2 ---
S – Support yourself. Ask anyone who has achieved anything and they will tell
you they had help along the way. What’s the first thing award winners do at
award shows? They pull out their thank you list of people who helped them
achieve their goal.
Seek friends, family, professionals, books, and groups; whatever it is that can
help you. This is one of the main reasons why people hire fitness coaches. We
give them advice and support to achieve their fitness and health goals. Marathon
runners almost always train in groups. While the event is an individual sport, the
group support gets the runners through the weeks and months of tough training
they need to finish a marathon.
We all need help and that help is always available if we allow our selves to
receive it.
P – Plan. This is where you work on the “how”. Things like scheduling, what
tools we’ll use, how often we’ll workout, deadline for your goal, etc. Using the
example of a marathon, you pick a date for your race, you plan how often and
when you’ll run, what days you’ll do your long run, how you’ll structure your
training period and so on.
Another often used quote is “Failing to plan is planning to fail.” This is so true.
Not planning is another key reason people fail to achieve goals. It is during this
stage where you can break down a big goal into bite-sized chunks and divide it
into smaller goals. Olympic athletes spend four years preparing for an event.
During those years they have qualifying events that push them forward to the
ultimate event.
Process goals are very important in the planning stage. What I mean by process
goal is the purpose of the goal isn’t dependent on the outcome but rather the
focus is on the “doing”.
Let’s say your ultimate goal is to lose 40 lbs. This is an outcome goal, you know
where or not you’ve succeeded by looking at the scale. Success is measured by
the outcome.
To achieve this goal you know you need to watch what you eat and exercise. So
you devise a plan where you’ll exercise four times a week and eat at regular
times each day. These are process goals. Success isn’t determined by some
outcome but rather by the actual “doing” – the process of working out four times
per week and eating balanced meals at regular intervals.
--- P3 ---
I – Initiate action. You’ve set yourself a big goal, you’ve harnessed your
emotions to drive you and you’ve come up with a plan. The next step is to take a
step each day towards your goal. As the ancient Chinese proverb says, “A
journey of a thousand miles begins with a single step.”
Do not judge your actions; there are no big or small steps. Only steps. What
might seem like a “small” step now could turn out to be huge later on. Some
days the action might be to just rewrite your goals or to use your visualization
technique to motivate yourself again.
Let’s go back to the weight loss example. Action could entail strenuous physical
activity as in working out or it could be calling around to find a good fitness coach
to help you design the most effective program for you.
R – Release your goal. Set your goal but do not hang onto to it too tightly. If we
get too caught up on the goal it can become an anchor.
I know this may sound confusing. Up to this point I’ve been telling you to focus
on your goals, write them out, visualize them, get out of your comfort zone and
now I’m apparently telling you to forget them? Well in a way, I am.
Let me explain. Did you ever really want something, I mean really, really want
something but no matter how hard you tried you just couldn’t get it? And were
there times when you tried something you really didn’t care much about and you
got it right away?
What happened? The pressure we put on ourselves to do something
overwhelms us and undermines our success. You need just the right amount of
pressure to move you out of you comfort zone but not enough to break you.
Sometimes the pressure of wanting is too much. Besides would you rather want
to be fit or just to be fit? Often we need only to allow ourselves to achieve our
goal and then get out of our own way.
A great resource for releasing goals is a book called The Sedona Method by
Hale Dwoskin (Sedona Press).
--- P4 ---
E – Evaluate/evolve/enjoy. Check back periodically to see how you’re doing.
Are you doing all the process goals you need to? Are you still passionate about
your goal? You may decide your goal isn’t something you really wanted to
pursue and choose a more appropriate goal. Or you may achieve it. Either way
you’ll be happier for it.
Let me give you an example from my own life. I love running and have competed
in many races from 5km to over 60km. A few years ago I set myself the goal of
running a marathon. I did all the training and finished but I wasn’t happy with my
result nor did I enjoy myself during the race or the training.
Part of me wanted to do another marathon to improve on my time because I
know my body is capable of it. So I set myself another goal of running a faster
marathon. I set my goal time, laid out my plan and then let go of the goal.
The result? I haven’t run a marathon since my first one. And I’m not
disappointed in myself at all. You see I came to realize I just don’t get much joy
or happiness running on city streets for a long time. I’d rather run twice as long
on the mountain trails. Running another marathon was a goal only for my ego.
I’m passionate about trail running and have no problem with discipline when it
comes to preparing for a race on the trails. So now I run in the city for shorter
runs since its more convenient but all my long runs and races are on the trails.
Remember, the point of all this is to enjoy the ride. Working towards your goals
should bring you happiness and fulfillment. Sure there might be some difficult
moments during the process but it should not feel like a prison term. Even if its
tough work you should feel joy most of the time as you move towards your goal.
The more you do, the sooner you will reach your goal.
Make 2007 a Breakthrough Year!
Use the INSPIRE process to set and reach your goals in 2007. Don’t wait until
January 1st, get a head start on the New Year and start today. Think about some
things that you’d truly like to achieve. Don’t worry if you don’t have it all figured
out right now. If your goals scare you a little, that’s okay. Go through the steps
and see what happens. If you follow each of the steps and take the time to do
them correctly I’m certain you’ll be pleased with the results.
Have a breakthrough year in 2007!
Curb Ivanic
www.ultrafitness.net
www.sportshapeup.com
"It's a funny thing about life. If you refuse to accept anything but the best, you
very often get it." Somerset Maugham
--- P5 ---
----------
----------
INSPIRE goal setting - Vancouver personal trainers,North ... - GetBookee.net
INSPIRE 目標設定 - バンクーバーパーソナルトレーナー、 - GetBookee.net
A NEW METHOD FOR GOAL SETTING
Most people have heard of the SMART method of goal setting. This is an
acronym for Specific, Measurable, Attainable, Realistic and Timeline. It provides
a basic formula on how to construct goals and how to go about achieving them.
SMART is a useful tool however I’ve never been overly fond of it. I feel it limits
people in believing what they could achieve; people set so-called “realistic” goals
only to be disappointed. The goals they set are too easy to attain or are not very
inspiring so they don’t have the passion necessary to drive them forward.
I believe you should set goals that initially may intimidate you. They should move
you out of your comfort zone. They should stir up feelings within you that make
you to look at how you approach life and how you view the world and yourself.
It’s been said that if you continue to do what you’ve always done, you’ll continue
to get what you’ve got. So if you desire a different outcome you will need to do
things differently. Big goals by their very nature require you to do things
differently. Dreaming big stirs up passion within you so you can use this feeling
to make the necessary changes in yourself to achieve your goals.
Now don’t get me wrong. I’m not advocating wishful thinking here. Hoping to
achieve something without changing yourself is wishing. Wanting to achieve a
goal by opening yourself to the required changes is purposeful goal setting.
In our “instant gratification” culture we seem to have forgotten that some goals
will take a certain time to reach, especially when it comes to health and fitness.
Our body systems need time to adapt to changes. Peter Druker, a top business
guru, said, “People overestimate what they can accomplish in one year but
underestimate what they can accomplish in five years.”
It may take some time but EVERYONE is capable of achieving their dreams if we
allow ourselves to believe strongly enough and are open to taking the necessary
steps. So don’t be afraid of setting BIG goals for yourself.
With this in mind, I’ve come up with what I feel is a more passionate and dynamic
method to goal setting. I’ve called it the INSPIRE Method and I’ll outline each of
the steps below.
--- P1 ---
INSPIRE Yourself to Reach Your Goals
I – Identify clearly what you want. A favourite quote of mine is “If you don’t know
where it is you’re going, you’ll never get there.” People often don’t achieve goals
because they don’t know what they want.
One of the best ways to clearly identify what you want is to write it down. By the
very act of writing down your goals you increase your chances of success. Did
you know that only 3% of people actually take the time to write out their goals?
No wonder a vast majority of people “fail” to achieve success. They have no idea
what success looks like for them!
When writing out your goals focus on what you want in the positive. Let’s use
weight loss as an example. Don’t’ say I want to lose five pounds, say I AM 140
lbs. For achieving a good level of fitness and health say I AM fit, healthy and
powerful. Don’t worry about the how yet, simply and clearly state what you want
to achieve.
N – Nuture your desires. Use your emotions to align yourself with your goals.
You can use various techniques to help you capture the energy of your emotions
to propel you toward your goals.
One technique is visualization. Spend a few minutes every day sitting in a quite
environment where you can picture your goal. Experience the feeling of having
reached your goal NOW. Be very vivid with your imagination; the more senses
you can involve the better. Sights, smells, sounds, touch – use any or all of
these senses to create a real life image of your goal achieved.
Using the example of weight loss again (this seems to be a popular goal for
many people in January), picture what your body will feel like at your desired
weight. How will your clothes fit? How does it feel to have more energy?
Or perhaps you’ve been living with back pain or knee pain. How does it feel to
not have the pain? How does it feel to move easily and without restriction?
Harness these feelings to drive you. Your body doesn’t know the difference from
an imagined event to a “real” event. Research on top athletes has shown they
activate the same muscles in the same patterns when visualizing as they do
when they actually perform their event. Using the power of your mind can set up
the right physiology in your body to achieve your fitness goals. By believing first
we will then see the results.
--- P2 ---
S – Support yourself. Ask anyone who has achieved anything and they will tell
you they had help along the way. What’s the first thing award winners do at
award shows? They pull out their thank you list of people who helped them
achieve their goal.
Seek friends, family, professionals, books, and groups; whatever it is that can
help you. This is one of the main reasons why people hire fitness coaches. We
give them advice and support to achieve their fitness and health goals. Marathon
runners almost always train in groups. While the event is an individual sport, the
group support gets the runners through the weeks and months of tough training
they need to finish a marathon.
We all need help and that help is always available if we allow our selves to
receive it.
P – Plan. This is where you work on the “how”. Things like scheduling, what
tools we’ll use, how often we’ll workout, deadline for your goal, etc. Using the
example of a marathon, you pick a date for your race, you plan how often and
when you’ll run, what days you’ll do your long run, how you’ll structure your
training period and so on.
Another often used quote is “Failing to plan is planning to fail.” This is so true.
Not planning is another key reason people fail to achieve goals. It is during this
stage where you can break down a big goal into bite-sized chunks and divide it
into smaller goals. Olympic athletes spend four years preparing for an event.
During those years they have qualifying events that push them forward to the
ultimate event.
Process goals are very important in the planning stage. What I mean by process
goal is the purpose of the goal isn’t dependent on the outcome but rather the
focus is on the “doing”.
Let’s say your ultimate goal is to lose 40 lbs. This is an outcome goal, you know
where or not you’ve succeeded by looking at the scale. Success is measured by
the outcome.
To achieve this goal you know you need to watch what you eat and exercise. So
you devise a plan where you’ll exercise four times a week and eat at regular
times each day. These are process goals. Success isn’t determined by some
outcome but rather by the actual “doing” – the process of working out four times
per week and eating balanced meals at regular intervals.
--- P3 ---
I – Initiate action. You’ve set yourself a big goal, you’ve harnessed your
emotions to drive you and you’ve come up with a plan. The next step is to take a
step each day towards your goal. As the ancient Chinese proverb says, “A
journey of a thousand miles begins with a single step.”
Do not judge your actions; there are no big or small steps. Only steps. What
might seem like a “small” step now could turn out to be huge later on. Some
days the action might be to just rewrite your goals or to use your visualization
technique to motivate yourself again.
Let’s go back to the weight loss example. Action could entail strenuous physical
activity as in working out or it could be calling around to find a good fitness coach
to help you design the most effective program for you.
R – Release your goal. Set your goal but do not hang onto to it too tightly. If we
get too caught up on the goal it can become an anchor.
I know this may sound confusing. Up to this point I’ve been telling you to focus
on your goals, write them out, visualize them, get out of your comfort zone and
now I’m apparently telling you to forget them? Well in a way, I am.
Let me explain. Did you ever really want something, I mean really, really want
something but no matter how hard you tried you just couldn’t get it? And were
there times when you tried something you really didn’t care much about and you
got it right away?
What happened? The pressure we put on ourselves to do something
overwhelms us and undermines our success. You need just the right amount of
pressure to move you out of you comfort zone but not enough to break you.
Sometimes the pressure of wanting is too much. Besides would you rather want
to be fit or just to be fit? Often we need only to allow ourselves to achieve our
goal and then get out of our own way.
A great resource for releasing goals is a book called The Sedona Method by
Hale Dwoskin (Sedona Press).
--- P4 ---
E – Evaluate/evolve/enjoy. Check back periodically to see how you’re doing.
Are you doing all the process goals you need to? Are you still passionate about
your goal? You may decide your goal isn’t something you really wanted to
pursue and choose a more appropriate goal. Or you may achieve it. Either way
you’ll be happier for it.
Let me give you an example from my own life. I love running and have competed
in many races from 5km to over 60km. A few years ago I set myself the goal of
running a marathon. I did all the training and finished but I wasn’t happy with my
result nor did I enjoy myself during the race or the training.
Part of me wanted to do another marathon to improve on my time because I
know my body is capable of it. So I set myself another goal of running a faster
marathon. I set my goal time, laid out my plan and then let go of the goal.
The result? I haven’t run a marathon since my first one. And I’m not
disappointed in myself at all. You see I came to realize I just don’t get much joy
or happiness running on city streets for a long time. I’d rather run twice as long
on the mountain trails. Running another marathon was a goal only for my ego.
I’m passionate about trail running and have no problem with discipline when it
comes to preparing for a race on the trails. So now I run in the city for shorter
runs since its more convenient but all my long runs and races are on the trails.
Remember, the point of all this is to enjoy the ride. Working towards your goals
should bring you happiness and fulfillment. Sure there might be some difficult
moments during the process but it should not feel like a prison term. Even if its
tough work you should feel joy most of the time as you move towards your goal.
The more you do, the sooner you will reach your goal.
Make 2007 a Breakthrough Year!
Use the INSPIRE process to set and reach your goals in 2007. Don’t wait until
January 1st, get a head start on the New Year and start today. Think about some
things that you’d truly like to achieve. Don’t worry if you don’t have it all figured
out right now. If your goals scare you a little, that’s okay. Go through the steps
and see what happens. If you follow each of the steps and take the time to do
them correctly I’m certain you’ll be pleased with the results.
Have a breakthrough year in 2007!
Curb Ivanic
www.ultrafitness.net
www.sportshapeup.com
"It's a funny thing about life. If you refuse to accept anything but the best, you
very often get it." Somerset Maugham
--- P5 ---
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