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Goal Setting: Recognise the small things

Posted 13th January 2014 by Josh Schouten

As we all know, the start of a New Year prompts a lot of people into thinking up resolutions. Although “get a new job” or “save more money” are popular, January is a great month for taking a good look at your life, getting fit and setting goals!

Here at Momentum Training, we think goals are pretty important. They help people stay focused. Just setting a goal can make you feel more comfortable about what you have to do and they help you to set milestones and plot progress over time.

However, goals, like opinions come in all shapes and sizes. So we thought it would be a good idea to speak to each of our coaches and get their personal views on goal setting!

First up, StreTch…

Life is like a box of chocolates. You never know what you’re going to get…Unless you use the clear descriptions on the packaging along with helpful photographs of each individual type to choose the chocolate you want!

We all have goals and accomplishments we dream of reaching. But often when we think about these goals, we get more wrapped up in the obstacles that might stop us from reaching them.

Obstacles can be daunting, and I believe that some people make the decision not to pursue their goals because they just don’t think they’re going to be able to achieve them. It seems impossible, so they just give up. Or maybe instead of giving up, they never even get started. What are your goals?  Do you make every excuse under the sun to not set or not accomplish your goals?

“I’ll do it next year”

“I’m not ready to go for it yet.”

“What do you mean I can’t eat ice-cream on a Paleo diet?”

When we think of health and fitness goals, many of us often gravitate toward the dramatic transformation. It’s all or nothing. “I want to have a six-pack by next week.”  Yet, Rome wasn’t built in a day. Unfortunately, too many people let the bigger picture psych them out of setting and sticking with their goals. They focus on the large expanse between where they are now and where they want to be. Success isn’t built by daily yearning for a distant goal. It’s in creating and celebrating the small wins that we can plot throughout the journey.

The trap is getting stuck on believing that what you seek in the future will make you happy.  If you focus on that “never to come” future you will miss the magic of right now.  My choices are guided by my values and it almost doesn’t matter what happens because if I show up and am present and authentic in each moment, with each person, in each action, everything seems to work out, even if it wasn’t how I planned it.

I have goals and dreams that I’m working towards and the journey is the best part. I recognise my progress and the progress of others around me.  Positive attitude towards others drives and motivates all of us.

There are so many members at Momentum Training that make me SUPER PROUD to be a coach.  I can see improvements in everyone, people are getting stronger, fitter, faster, and leaner and it’s an awesome feeling to be a part of so many life-changing experiences.

However, the most rewarding moments are when members do something for the first time, no matter how small.  Jumping on a box, doing a pull-up, lifting a personal best weight, getting their first double-under, competing in their first CrossFit competition or managing to stick to a training programme for more than 3 months.  These are the moments I love to witness; these are the moments that need to be recognised and encouraged.

Tracking small achievements each week builds momentum, increases motivation and enhances the rewards of making life changes. The chance to consider and record one’s progress helps us appreciate our small wins and boosts our sense of competence.

There’s always some progress to recognise in a week, even on the most challenging or discouraging days. Acknowledge the small physical and mental shifts you experience regardless of how far you may be from our eventual health and fitness objectives.

Too often we downplay our progress or even talk ourselves out of recognising it for the sake of guilt, unworthiness, or misguided modesty. Why? We’re taking the wind out of our own sails instead of leveraging our daily successes toward continuing motivation. I HATE IT when people downplay their achievements.  Where were you 6 months ago?  Have you seen improvements?  If so, you need to thrive on each and every single obstacle you have managed to overcome. All progress, no matter how small, is a step in the right direction.

“A huge body of research has shown that small wins have enormous power, and influence disproportionate to the accomplishments of the victories themselves.” (Charles Duhigg, The Power of Habit).

People come to Momentum for many different reasons; to manage stress, loose weight, get healthy, get strong, make friends, learn something new or simply to be in a positive environment that makes them feel good about themselves.   Every single one of us has health and fitness goals, something that we would like to achieve. These goals motivate us, frustrate us, reward us and drive us to be the best we can be.  Just like a box of chocolates, there are moments that we need to stop and appreciate the taste of success, and then there are moments (like eating the whole box) that leave us feeling unfulfilled (or maybe sick).

TeamworkStop and cherish every moment of success, and not just your own. Take note of all the positive energy that is generated by the people in your life. Self-recognition and recognition from others make it all worth it. Enjoy the NOW and don’t just focus on the end goal. Two steps forward and one step backwards is still making progress.