Gym Blog

Goal Setting: Planning

Goal Setting: Planning

After discussing the excuses that tend to hold us back, we moved on to planning which is the first step in creating ANY goal.

Step 1: Define What You Want

Your first step is to get very clear about what it is you would like to achieve.
The goal you set is, of course, only limited by your imagination. You could, for instance, set goals for your career, for your relationships, for your finances, for contribution, and even for self-growth. The goal itself doesn’t really matter. What matters is that while setting these goals you are able to answer the following three questions:

  • What specifically do I want?
  • Why specifically do I want this?
  • When specifically do I want this?

Not following this initial guideline is the first of many reasons why the vast majority of people don’t consistently achieve their goals. You’ll also need to describe the reasons why you want this specific goal. Without these reasons, there will be no motivation to pursue this goal in the first place. Lastly, you need to set a definite date for the accomplishment of this goal. Having a time frame helps build urgency. Without a sense of urgency, you just won’t make enough time for this goal in your schedule. Note that this can be anywhere from a few days to years depending on the scope of the goal that you’ve laid out.

Within this step, we can use the “S.M.A.R.T.” system of goal setting to help us define what it is we really want to achieve.

  • S: Your goals must be SPECIFIC. They must outline precisely what it is that you would like to achieve. The more detail, the better. Specifically, focus on what you want and not on how you will accomplish these things.
  • M: Your goals must be MEASURABLE. Spend some time developing a process that you will use to measure your progress as you work toward your goals. How will you know you are making progress?
  • A: Your goals must be ATTAINABLE. This effectively means that you must wholeheartedly believe that you can achieve your goals.
  • R: Your goals must be REALISTIC. Your goals are realistic when you have the time, money, resources, and skills needed to achieve the goal. If you lack in any of these areas, then you need to get to work or set a different objective.
  • T: Your goals must be TIMED. You must set a deadline for the achievement of your goal. Without clear deadlines, you will likely succumb to procrastination and instant gratification.

Once you’ve defined what your goal is using the S.M.A.R.T. method it’s time to move on to Step 2: Finding Congruence. Nest week we will get into what this means and how it relates to real world goal setting.

Homework: Sit down and write out a list of goals that you have for this year. After that, pick one of them and define what it is you’re really trying to accomplish with that goal. Use the S.M.A.R.T. method to lay out how you’re going to tackle that goal in a time frame that is suitable for you.

Gym Blog

Friday Fire: Katie Willis

Friday Fire: Katie Willis

Check Katie Willis out! A regular at the 6am class, we hear that she’s quite the inspiration to a group of people. Word on the street is that she’s become quite the runner in the 5k and 10k department as well!

Not only is Katie an avid Grapevine CrossFitter, she’s quite the business woman. She was recently recognized as the “Leader Under 40” at this year’s International CenterBuild conference.

This competitive submission acknowledges the next generation of influential thought leaders in design, retail, construction, and development throughout the industry. Previous recipients are widely recognized as a diverse, impactful, and aggressive network of innovators.

The final evaluation of the yearlong nomination and selection process included a video crew shadowing Katie for a “day in the life”. Katie choose to start her “day in the life” video, much like she starts most days, at Grapevine CrossFit.

Katie says:

“CrossFit in the mornings is my coffee, it jumpstarts my day by providing me not only a burst of energy but a sense of accomplishment so I am confident that I can move anything, literally and figuratively, that gets in my way”.

“I especially appreciate the coaching staff at GVCF, they always have a helpful tip for incremental improvement, so I can continue to get better and better.”

Check out the highlight video for more on Katie’s achievements and the impact of CrossFit in her worklife.

Keep it up Katie! You continually inspire people everyday for all your accomplishments both in and out of the gym!

Gym Blog

Goal Setting: Tell your excuses to f**k off!

Goal Setting: Tell your excuses to f**k off!

We had a very successful goal setting seminar go down this past weekend and I thought it was awesome. The amount of participation and involvement makes us want it to be more than just a quarterly thing. To set the pace from this meeting and get the year going, I thought it would be fun to share a bit from it. It’s too much to share all at once, so it’ll be over a couple of weeks. This is all in hopes to make you a better planner and creator of your goal system, or even get you to think about new ways to set goals. If you pay attention and take notes over the next couple of weeks, you’ll be all caught up for the next seminar!

Our starting point of the seminar really began after asking why goals were important. We established that part of the biggest reasons that goals don’t get accomplished are due to self sabotage in the form of excuses. I listed out some of the most often heard excuses from our end to get the point across. Of those, I’ll list out the top 5 with my response.

1. I just don’t know how to do it.
False. With the way the world is today and freedom of information, there is literally no way you can’t learn something over time. (with respect to certain things that take years of schooling like Doctors…) Chances are you are scared of what people will think, or you’re looking at the end and how long it will take to get there instead of taking it one day at a time.

2. I just don’t have enough time.
False. You WILL make time for anything in your life that you feel is important. Make your goal of the highest importance and you’ll find the time.

3. I’m just not ready yet.
False. There’s no better time than the present. If you continue to tell yourself you’re not ready, you won’t ever start.

4. It’s just too difficult.
False. If only person has ever done something that you feel is too difficult, then it’s clearly possible to do it. Refer to the points made in ‘1’.

5. It just isn’t the right time.
False. Similar to number 3, if now is not the best time, when will it ever be. The best time to do something is often when you think it’s the worst because you may need that big of a change.

The list of excuses go on and on. It’s our way of trying to keep things simple in our lives. It’s our way of staying comfortable.

I posed a question to the group after this: “If you have ever done ANYTHING worth doing, was it easy?” Think about all the big accomplishments in your life and what it took to get there. Now apply that to any goal that you have whether it’s big or small and know that there WILL be struggle to get to the end. Stop making excuses to yourself and stop sabotaging your goals through negative self talk. This is the first step. End the negative thoughts, embrace the positive thoughts.

Next week will get into the first phase of planning which is actually creating the goal and the beginning steps of execution.

Gym Blog

Nutrition Tip Tuesday: Micronutrients

Nutrition Tip Tuesday: Micronutrients

Last weeks Facebook Live nutrition talk was on micronutrients. We feel this is a very often looked over part of any nutrition plan. In this episode, we talked about the importance of micronutrients, what they were, and how to implement more into your diet. Be sure to join us every Tuesday around 9:30am for a live nutrition talk. We post the actual time a day before on both Facebook & Instagram so be on the lookout for that too!