Healthy Can Be Fun: Inspiring Yourself
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How to discover, organize and achieve your healthy weight loss goals
It took a lot of trial and error to find out what worked for me in terms of my own personal goals. The model of goal organization that I used is loosely based on a way to envision goals that I learned from a course called LeaderShape. Here are my goals, recorded, organized and reworked in a way that works for me. Keep in mind that this style may not work for everyone! My goals are very detailed because that's more effective for me. Your goals could be anywhere from 15 words to 15 pages. Finding your unique style is what this lens is all about.
Image courtesy of Creative Commons and a_ndriy
The first half of each module is literally my goals copy-pasted into Squidoo. I didn't flower it up or make any changes to make myself look better. I wanted to be completely honest and give you an example of the kind of things you can write. I hope this helps you and inspires you to form your own recorded goals. Anything in parentheses is an explanation to give you more insight.
I. The Vision
My personal goals, copy-pasted and explained
I. The Vision (I picked a future date and event that had personal meaning to me and described how I imagined feeling after accomplishing my goals. You don't need a specific date, that's just how I chose to do it.)
It's July 1st, 2011. I'm getting out of my car at the ***** ****** Resort wearing a sun dress over my bikini. I'm skinny, have a soft four pack, tiny toned arms and legs and I look and feel fabulous. I'm tan and flexible, my skin is glowing and I have plenty of energy for the week ahead. I've brought a wide array of swimwear and sun dresses to show off my new body. I can't wait to shock my extended family with how much weight I've lost this year.
I wrote this when I was 40 pounds down from 195. I'm now less than 135. I'm healthy and strong, and have excellent posture. It's clear from one look that I've worked hard to get where I am. My confidence is out the roof and I feel amazing.
(This has become somewhat of a mantra for me. I read it out loud to myself every morning. It gives me energy and fills me with excitement for the changes to come.)
Creating Your Vision
Think about where you want to be in a month, a year, or even a decade from now. However long you think it will take to achieve your goals. Now envision yourself in that time having achieved every one of them. The key to writing your vision is using present tense. Think about how amazing it feels, how proud you are of yourself, etc. Think about what you have accomplished. This is what you write for "The Vision".
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II. The Milestones
You have achieved your goals. Now, how did you do it?
- I will stretch and meditate daily.
- I will eat healthy foods in appropriate portions, but not deprive myself of the foods I love. Smaller portions of unhealthy foods are acceptable as long as my diet is generally healthy.
- I will be active for at least 10 minutes every day with my goal being 30 minutes.
- I will run three times a week in preparation for my 10k in February. (I'm running a 10k in remembrance of my Granddad who lost his battle with cancer two years ago. Please help me raise money for the American Cancer Society by donating here via Paypal.
- I will go to Yoga at least once a week, every week.
- I will work my way through a variety of exercises so I don't get bored and my muscles don't get used to a predictable routine.
- I will take less food than I think I need to eat because I can always get more if I'm still hungry. I will not belong to the finish-my-plate club. I will wait several minutes after finishing before deciding that I'm still hungry.
- I will plan out my meals a week in advance and buy only the food I need for those meals and small snacks. I must control the contents of my kitchen, or the contents of my kitchen will control me.
- I will go for a bike ride at least once a week.
- I will plan out my workouts a week in advance, but as long as I work out it's not a big deal if I mix it up a bit.
-
I will log my workouts and calories burned on SparkPeople and log my meals in my purse planner.
Creating Your Milestones
While continuing to envision yourself having achieved all of your goals, take a look back at your journey. How did you accomplish your goals? What steps did you take to get where you are now in this vision? Was it worth the effort? And of course the answer will be yes. Write down everything that comes to mind. There will always be time to edit later on.
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III. The Stretch Goals
It may seem like a stretch, but you can do it!
I will weigh approx. 125-135lbs
I will have lean muscle and low body fat.
I will have the confidence to wear a bikini in public.
I will have all of the major muscles memorized and understand their functions.
I will be able to touch my hands diagonally across my back in both positions. (I've already accomplished this goal, but it's good to leave these in the list so you can see how far you've already come!)
I will be able to go all the way down in a split/straddle.
I will be able to put my foot all the way up in tree pose.
I will be able to run a half marathon. (I don't expect this to happen by this summer, but this is a goal I hope to eventually accomplish)
Creating Your Stretch Goals
The stretch goal is a more concrete and/or measurable version of the vision. Dates are not important here, just write whatever you want to achieve, no matter how far-fetched and difficult it seems. It may seem like a stretch, but you can do it! Note: You'll be reading this often, so make sure you use optimistic language such as 'will' rather than 'want to' or 'would' or 'try to.' This is something you will accomplish, remember?
Setting goals is fun!
V. Weight Loss Timeline and Reward System
Give yourself a timeline and reward yourself often!
V. Weight Loss Timeline and Reward System (It's always fun to have a reward system. This is one of the most frequently changed aspects of my goal notes. It's not a reward if it's not something I truly want!)
I will reward myself for each milestone I reach. I will have minor milestones and *major milestones.
Starting Weight:
~195
Progressing Weights:
-
185 - 10 pounds lost! 65% less chance for cancer! (I've given each milestone an encouraging message. Use Google to find some of your own!)
- 10 pounds and 5.1%
- Candle! -
179.5 - No longer clinically obese
- 15.5 pounds and 7.9%
- Candle again! (I love candles.) -
175 - 20 pounds gone!
- 20 pounds and 10.3% (It's encouraging to see the percentage of weight loss as well as the pounds lost.)
- New workout clothes(The old ones don't fit anymore!) -
*165 - Halfway to the healthy zone!
- 30 pounds and 15.4%
- New running shoes (Reward yourself with something that encourages you to keep being active.) -
155 - 5 pounds away from being healthy!
- 40 pounds and 20.5%
- New gym bag -
150 - Finally in healthy zone!
- 45 pounds and 23.1%
- ??? -
*145 - Back to my lowest adult weight to date!
- 50 pounds and 25.6%
- ??? -
140 - Below my lowest adult weight EVER!
- 55 pounds and 28.2%
- ??? -
135 - In my goal range! 10 pounds to go!
- 60 pounds and 30.8%
- ??? -
*130 - Middle of goal range! 5 pounds to go! (I chose a goal range because I didn't want to obsess if I jumped up a few pounds. It's healthy for a person's weight to fluctuate and there are a wide range of healthy weights. Click here to calculate a healthy weight range for your height using your BMI.)
- 65 pounds and 33.3%
- ? -
*125 - GOAL WEIGHT! LOWEST IN GOAL RANGE! IDEAL
WEIGHT!
- 70 pounds and 35.9%
- Dive Certification course, a sundress and a cheap bikini. -
Under 130 - Range sustained for one month! (This is a separate goal because sustainability is my main goal and a huge concern of mine. If I can't sustain my weight loss, then I need to work harder and try something new.)
- Healthy sustainable lifestyle!
- PRIZE: Body Glove bikini, a leather jacket and a closet full of sundresses.
Creating Your Rewards System
Make a list of the intervals/milestones you plan to reward yourself at. If you like, include an inspirational message and a reminder of how far you've gotten at that point. Make sure you list the reward, and change it if it isn't motivating you enough. For instance, my first reward was a candle. I bought the candle and put it in a zip lock. I couldn't open it or buy any more candles until I hit that milestone weight.
This is entirely up to you! For me, an inspirational (and true!) message and a predetermined reward work really well.
They key here is to reward yourself with things you wouldn't normally buy for yourself, and things that aren't edible (because rewarding weight loss with calories is just silly). This is a present to yourself in return for taking care of your body! One idea, if you can afford it, is to buy yourself something really nice using one dollar for every pound you've lost so far for each milestone. For example, spend $10 on yourself when you've lost 10 pounds, $20 once you hit 20 pounds, etc.
Image courtesy of Creative Commons and Global Jet.
Cooking with Jillian Michaels
VI. Current Timeline
Take it one step at a time
- 160
- 159
- 158
- 157 - Current (Updated 10/22/11)
- 156
-
155 - GOAL
Creating Your Own Timeline
As I said before, looking at your overall goal weight all the time can make it seem impossible to reach, but having a mini timeline to your next milestone gives you a feeling of accomplishment far more often. Your progress will feel so much faster and you can look forward to your next reward!
Writing your own goals
It's all about you
This took me a very long time to organize and figure out for myself. I am sharing it with you with the hope that it will save you time and inspire you to inspire yourself. The journey starts with this step. Now, keep in mind that your goals can be much shorter (or longer!) if you so desire. This is all about you, remember?Don't put this off just because you don't know what to write. Just start writing! Your goals are forever a work-in-progress, just like yourself. They will continue to grow with you. Maybe all you know you want to achieve is 30 pounds of weight lost. Start with that, and write how much better it will feel to be 30 pounds lighter. It will flow from there. Here are some ideas to get it going:
- Start with the things you already know you want, whether it be the number of pounds you've wanted to lose for years but have never been able to keep off or simply fitting into your favorite dress from high school or having the confidence to wear a bikini in public. Keep writing whatever comes to mind and organize it later!
- Find a fitness buddy. Workout together or cook meals together whenever you get the chance. You could even race each other to your respective goals! Don't have someone to race? Send me a message and I'll race you. I still have 40 pounds to go (and plenty of other goals to accomplish) as of April 2010.
-
Have a hobby or favorite activity you'd like to get better at? Doing 100 pushups may not be your thing, but there are plenty of other activities that will improve with your health. Work up to biking 15 miles in one stretch, or train for a marathon! It's all up to you. Find something you enjoy, set a goal and go for it.
Image courtesy of Creative Commons and alicepopkorn.
Ideas to include in your goals
Add your own and vote on your favorites!
Start with what you know
Start with the things you already know you want, w more...1 point
Find a fitness buddy
Workout together or cook meals together whenever y more...1 point
Focus on your favorite sport and/or activity
Have a hobby or favorite activity you'd like to ge more...1 point
It's about more than just the goals
You've got to take action to make your goals happen!
Inspiration in the news
Here's what others are writing about inspiration and weight loss
- Faith And Fitness: An Inspirational Weight Loss Combo
- Kernersville, NC-- A church in Kernersville offers a full service fitness center to their church members and surrounding community, giving people a comfortable and inspirational setting. You've likely heard about thousands of different ways to lose ...
- Kent woman turns inspirational ambassador for Weight Watchers
- By Rochelle Adams After losing 40 pounds and becoming an active leader at the Kent Weight Watchers center, local woman Debbie Hugo has been featured as one of the success stories in a new, recently released book. The book, "Weight Loss Boss: How to ...
- In the spotlight, again
- She had expected her story to be buried in the back pages of the bi-weekly glossy magazine in a slot allotted to a regular series of inspirational weight loss stories. It wasn't until the day the publication hit shelves in Rolla that she found out the ...
- Educator Dave McDowell inspires others to lose weight
- ?Since news of my weight loss has gotten out there, I have heard from so many people who are also starting to lose weight. I just received an email from a girl I coached years ago who said my story inspired her to go back to the gym.
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Hello, my name is Brittany. I'm 24 years old and I love to write. I write about my love of photography, techniques for lucid dreaming, how much fun it... more »
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