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Six Steps To Serious Goal Setting

Posted on Thu, 05 May 2011 01:00:00 -07:00

Six Steps To Serious Goal Setting

Six Steps To Serious Goal Setting

With the recent announcement of our last round of TRX Sponsors You winners, we thought this post on goal setting by elite strength and conditioning coach Todd Durkin was extremely timely. Hey, if this advice is good enough for Drew Brees….

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You probably have at least one goal about your health, fitness and well being. Great! It’s all you need to start – one goal and the commitment to follow the next few steps.

Start with a personal inventory. A personal inventory is a great way to be honest about how you feel right now. It doesn’t need to take long. In less than 20 minutes, you can sit down with a piece of paper and start to write about how you feel. How can you expect to get serious about a goal if you hesitate to get serious about how you feel right now? We can all benefit from a little self reflection.

Document reality. Yeah, this is the really painful part. This is the part where you take “before” pictures of yourself if you want to lose weight. This is the part where you measure where you are right now. When we measure and document reality, we know how far we’ve come when we get to the finish line, and we value the results even more. Serious people know they will succeed, so don’t be afraid to take the “before” picture. The “after” pictures will be that much sweeter.

Understand the difference between babysitting a goal and achieving a goal. Yes, babysitting. Some of us have been carrying around the same goal for years. It’s been our constant companion. Maybe you want to lose fat and change your body composition. Maybe you want to be pain-free. Maybe you want to be a better role model for your children as they form their values about health and fitness. Maybe you want to start your own business. Whatever your goal is, it’s meant to be accomplished, not carried around. So take ACTION and get serious.

Address your weaknesses. We need to make sure our weaknesses don’t get in the way of achieving results. Serious people recognize their weaknesses and address them before the damage is done. If you find you never make progress on your goals without someone to hold you accountable, then hire a life coach or a personal trainer. Whatever your weaknesses are, deal with them NOW. Don’t let them do you in… again.

Do the work. It has to be said. None of this is easy because change is hard. But if you do the work, change will come. If you do the work and are disciplined, you will succeed. If your goal is to change your body (weight, percentage body fat, metabolism, overall body composition), you must do the work. Training hard is only part of the formula. You’ve got to change your nutritional habits. You’ve got to learn how to recover better. You’ve got to get enough sleep. You’ve got to do the work. No more excuses.

Keep your eye on key indicators. Success won’t come overnight. It will arrive slowly, but it will arrive. Know the indicators of success. Watch for them. When you’re making progress, the indicators will tell you. When you get distracted, when you stop doing the work, when your weaknesses get the best of you, the indicators will tell you. Keep your eye on your energy level, your performance level and how you look and feel. These are the key indicators of success when your goal pertains to health, fitness and well being. Watch them like a hawk, because they will keep you honest.

That’s it, my friend. Only six steps to serious goal setting, and you can do it. It’s time to take that goal you keep talking about and get serious about achieving it. You can win the battle. You can beat the odds because you’re not alone. We’re in this together. Tell us below what you commit to getting serious about.

Todd Durkin, MA, CSCS, is the owner of Fitness Quest 10 ( in San Diego. Additionally, he is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes, on ESPN, the NFL Network, and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness and the NY Times and Washington Post.

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