Reflection & Goal Setting

" Each of us has fire in our hearts for something. Its our goal in life to find it and keep it lit "

-Mary Lou Retton

Goals are objectives or aims of action...they are specific, measurable, realistic and time-bound.  Reflecting back to last year...have you achieved your goals? Did you have goals? Are you setting new goals for the next 12 months? ...Now is the time to reflect and write down what you would like to improve on specifically in order to facilitate behavioural change.  Subjective goals  such as "doing your best, increasing your strength and becoming better, are no goals at all.  Research has shown that athletes who set subjective goals never achieve their optimal performance levels.  If athletes are to show performance improvements, specific measurable goals must be set. The more specific the better...Example " I want to imporve my back squat form 350lb to 400lb by December 1st ...this is a specific and measureable goal.  Compared to ..."I want to be the strongest I can be!" ..this is NOT specific and NOT measureable.  If there is no deadline..you will procastinate.

Short Range and Long Range Goals

Recent research has also revealed that setting short range and long range goals are needed to maintain motivation and performance.  Short range goals allow you to see immediate improvements and check things off your list! I recently just watch the documentary "The Void" about 2 mountaineers climbing in the Andes' if you haven't seen it I strongly suggest it...short term goals are what saved one of the climbers under extreme conditions.  Anyway, I like to think of my short term goals as my "journey"  to personal optimal perfomance and my long term goals is my "destination" or where I want to be.   All world class athletes didn't arrive as "World Class" ...they set goals ..inch by inch, second by second, pound by pound...working and achieving those goals to gain the opportunity to be the best they are capable of becoming.

How short are short term goals? what can you going to accomplish today? Are your daily choices moving you a step forward or a step backward?....give yourself small goals for each workout to maximize your training!

How long are long term? 6months, 1year, 2,year or 5years...longterm goals give purpose to short term goals. Where are you NOW and what are you willing to DO to be successful?  Lack of perspective stemming from inadaquate preparation and tenacity is why people sink or swim.

Set Goals for Competition and Practice...most athletes make the mistake of just setting goals for competition.  What are you going to accomplish today?  Make small practice goals so you maximize your training days!

Stay Positive and Journal your progress and failures...some days you won't always achieve your goals...thats life...perserverance is a powerful tool in life and sport.

I hope this helps some of you ....more to come.

Write down your goals today...post em' on the fridge...and I will see you all in the gym!