Goal Setting Workshop


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This is a presentation from a goal setting workshop that I ran recently. Much of the content comes from the lessons of the Wellcoaches program.

Published in: Health & Medicine

Goal Setting Workshop

  1. 1. Presented by Brian Ayers, CSCS Total Transformations, LLC www.ttfitness.com
  2. 2. Are You Ready For Change <ul><li>According to The Transtheoretical Model of behavior change (TTM) developed by Dr. James Prochaska, there are 5 stages of change </li></ul><ul><ul><li>1. Precontemplation (Not Ready For Change) </li></ul></ul><ul><ul><li>2. Contemplation (Thinking About Change) </li></ul></ul><ul><ul><li>3. Preparation (Preparing for Action) </li></ul></ul><ul><ul><li>4. Action (Taking Action) </li></ul></ul><ul><ul><li>5. Maintenance (Maintaining a Good Behavior) </li></ul></ul>
  3. 3. <ul><ul><li>Without knowing where you want to end up, how can you expect to get there? </li></ul></ul><ul><ul><ul><li>“ If you plan to go nowhere, then you are sure to end up there” </li></ul></ul></ul><ul><ul><li>Properly set short term behavioral goals establish the road map to achieving your outcome goal. </li></ul></ul><ul><ul><li>Goals give you a measure of success. </li></ul></ul><ul><ul><li>Goals give you something to be held accountable to. </li></ul></ul>
  4. 4. <ul><ul><li>S – Specific </li></ul></ul><ul><ul><ul><li>Goals need to be very detailed and specific about the outcome. </li></ul></ul></ul><ul><ul><li>M – Measurable </li></ul></ul><ul><ul><ul><ul><li>Goals need to be measurable to determine success. </li></ul></ul></ul></ul><ul><ul><li>A – Attainable </li></ul></ul><ul><ul><ul><ul><li>The goal should be reasonable and physically possible </li></ul></ul></ul></ul><ul><ul><li>R – Realistic </li></ul></ul><ul><ul><ul><ul><li>For goals to be realistic a goal should represent an objective toward which you are “willing” and “able” </li></ul></ul></ul></ul><ul><ul><li>T – Timely </li></ul></ul><ul><ul><ul><ul><li>There has to be a time set to reach a goal to make it obtainable </li></ul></ul></ul></ul>
  5. 5. <ul><ul><ul><li>Outcome Goals : Represent the desired results that you plan to achieve </li></ul></ul></ul><ul><ul><ul><li>Long Term : How you envision yourself after being successful in making all of your desired changes. </li></ul></ul></ul><ul><ul><ul><ul><li>“ I want to lose 20lbs by May 3 rd .” </li></ul></ul></ul></ul><ul><ul><ul><ul><li>“ I want to fit into a size 6 dress by my friend’s wedding on July 24” </li></ul></ul></ul></ul><ul><ul><ul><li>Short Term : Where you plan to be at set points between your baseline (start point) and your ultimate desired result. </li></ul></ul></ul><ul><ul><ul><ul><li>“ I want to be down 3% BF by March 5” </li></ul></ul></ul></ul>
  6. 6. <ul><ul><li>Behavioral Goals : Represent what changes you intend to make to achieve your desired results </li></ul></ul><ul><ul><ul><li>Short Term : What changes do you plan to make today or this week? </li></ul></ul></ul><ul><ul><ul><ul><li>“ I will eat an apple with my lunch 3 days (M-W-F) this week.” </li></ul></ul></ul></ul><ul><ul><ul><li>Long Term : What behaviors do you plan to be actively doing 3 months from the time you start? </li></ul></ul></ul><ul><ul><ul><ul><li>“ I will be strength training 3x/wk for 40min per workout” </li></ul></ul></ul></ul><ul><ul><li>Behavioral goals can be action based or cognitive goals. </li></ul></ul><ul><ul><ul><li>“ I will spend 15 minutes on Monday brainstorming why I want to lose 20lbs by May 3 rd .” </li></ul></ul></ul>
  7. 7. <ul><ul><li>Obstacles are a natural part of the change process. When you anticipate obstacles you are able to come up with strategies to overcome them. </li></ul></ul><ul><ul><li>How people view obstacles is going to determine their ultimate outcome </li></ul></ul><ul><ul><ul><ul><li>Those who view obstacles as reasons to quit are ultimately going to be unsuccessful. </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Those who view obstacles as an opportunity to learn and improve their strategies will ultimately be much more successful. </li></ul></ul></ul></ul><ul><ul><li>What gives someone the strength to overcome obstacles? </li></ul></ul>
  8. 8. <ul><ul><li>Extrinsic motivation refers to motivation that comes from outside an individual. </li></ul></ul><ul><ul><li>Examples include: </li></ul></ul><ul><ul><ul><li>Family and friends </li></ul></ul></ul><ul><ul><ul><li>Workout partner or personal trainer </li></ul></ul></ul><ul><ul><ul><li>A competition or program </li></ul></ul></ul><ul><ul><ul><li>A doctor telling you to change for health reasons </li></ul></ul></ul><ul><ul><li>External motivators, while helpful, have been shown to be less effective at facilitating lasting changes when compared to internal motivators. </li></ul></ul>
  9. 9. <ul><ul><li>Take a moment to picture yourself if you were 100% successful in the goals that would like to achieve. </li></ul></ul><ul><ul><ul><li>How would your life be different? </li></ul></ul></ul><ul><ul><ul><li>What would you be doing then that you are unable to do now? </li></ul></ul></ul><ul><ul><ul><li>How would it make you feel? </li></ul></ul></ul><ul><ul><li>These are your Intrinsic Motivators or your </li></ul></ul><ul><ul><li>“Internal Why” </li></ul></ul>
  10. 10. My contact information is: Website: www.ttfitness.com Email: bayers@ttfitness.com