Goal Setting Workshop Series – Round One 2012

Between 0930 and 1000 join us for the infamous “Brett’s BYO BBQ Breakfast” You bring it – he cooks it! (complimentary tea & plunger coffee provided)

Where: The box, 150 Campbell St, Hobart

$25 when attending one workshop,
$40 when attending two workshops and
$50 when attending all three workshops.

To register for the Goal Setting Workshops:
1. Go to our online store here.
2. Click “Sign-up” and follow the prompts.
3. Once signed up click on “Seminars”.
4. Select and enrol in the workshops you wish to attend.

Not sure if this is for you? Read on and see what others have thought…

I got an insight into myself as well as my goals”

I said my goal out loud and now it exists”

I have made and maintained great improvements that are affecting several areas of my life”

That this is a journey that needs regular assessment and renewed enthusiasm to succeed”

That my goal is achievable”

Found the workshop a great experience and I now have confidence to achieve my goal”

I learnt how to break down my goal into steps”

Quantifying areas of my life assisted with clarity and will help me to achieve”

Appreciated the session, it helped me to structure a plan – great workshop”

A reality check that my goals are my responsibility”

The workshop gave me a more focused approach to my goal”

Great workshop, really useful and enjoyable, definitely worth going too”

A very worthwhile process, I was a sceptic, I was pleasantly surprised”

I now have a clear sense of direction for the future”

Sharing with others is useful, I found out I’m not the only one”

I got a lot out of the session, it made me think about the pathway to my goal, not just the goal”

Great environment, presentation style and workshop, I felt very comfortable”

People are generally quite good at spending time thinking about what it is that they want to achieve, however often fail to follow through with their goals not due to a lack of will or motivation but simply not spending any time thinking beyond the goal in regard to structure and strategies that need to be put in place. The goal setting workshop will outline some key points to be considered in regard to capitalising on the New Year motivation to set SMART goals as well as strategies to ensure success.

When setting goals it is important to be SMART about it. In the CrossFit environment we are accustomed to our workouts being measured. This philosophy of measurement and accountability is vitally important when setting goals.

The first step is to gain clarity around where you currently are. What is really going on for you right now? What does it look like? By taking an honest stock take of where things are at this provides you with the baseline data, used to make comparisons later.

The second step is to get really clear on what it is that you want to achieve and in what time frame. Will this be a three month, six month or twelve month target? During this second step it is important to amplify your emotional attachment to your goal. Emotional attachment can be amplified by imagining that you have already achieved your goal. Think about how it feels to have achieved this goal, what does it look, feel, and sound like? What type of things do you hear people saying around you? What type of things are you saying to yourself now that you have attained your goal?

The third step is to actually set the goal statement using the SMART goal setting strategy. Ensure that the goal is:

  • Specific
  • Measurable
  • Achievable
  • Reachable and
  • Turns you on

The goal must be specific. Broad goals such as “to get fit” provide too much scope and consequently a lack of focus. A specific goal might be in regard to tackling one of your “goats” or improving on one of the ten general physical skills. The goal must also be able to be stated in seven words or less.

The goal must be measurable. There must be a measurement tool, this might be something a CrossFitter uses every day such as load or time which needs no further explanation. However, some less tangible goals might need a measure that more like an internal rating scale, in these cases you might use something such as an “out of ten” or a percentage. A goal that might need a measure such as this might be something to do with attitude or confidence. For example you might self assess a baseline measurement of having a confidence level of 4/10 and want to have a confidence level of 10/10 in three months time.

The goal must be Achievable. Achievable by no means should be mistaken as easy. However, you need to be realistic in regard to limiting factors and where you are currently at to ensure success.

The goal must make you reach. While it is important to ensure that goals set are attainable they must also be challenging. A goals level of challenge will differ dependant on the time period allocated in which to achieve the goal. Large goals will need to be broken up into smaller parts or secondary goals to ensure motivation and that progress can be monitored.

The goal must turn you on. It is crucial that the goal is something that YOU really want. Not something that your trainer, partner or friend wants. It is important to get connected to what it is that you want to ensure that you are motivated to do the work that needs to be done to attain your goal. It takes courage to put your goals out there and you often know that you have hit the spot in regard to the right balance between achievable and reachable when you feel excited but a little nervous too.

Once you have established your goal the next critical step is to put a plan in place to ensure success. The planning is done by setting strategies that act like a road map or stepping-stones from where you currently are to where you want to be. Strategies can be thought of as broad categories that need to be checked of as you move towards your goal.

After you have set your SMART goal within 24 hours it is important to do something with this goal to keep it front of mind each day. For some people this can be as simple as putting it on a sticky note on your bedside table or fridge. Other people like to get a bit creative with their goals by including pictures and creating a focus board or some other visually stimulating reminder. At this stage it is encouraged to share your goal either with your coach, partner, friend or someone in your CrossFit community. The importance of sharing is two fold. Firstly by sharing your goal you can recruit support, maybe you ask those around you to assist you with your goal in some way. The second reason is linked to accountability. Once you have been courageous enough to put your goal out there and told people what it is that you want, your goal will gain momentum, you will stay focused and it is more likely that you will achieve your goal.

The final step is to put in place a reward. Whether you are intrinsically or extrinsically motivated the important point to make here is that a reward must be set. This important step is often one that is undervalued and overlooked. The power of reward and acknowledgment cannot be understated. Acknowledge yourself and others at every opportunity, even if it is just inside your head. Pat yourself on the back for the steps you take along the way towards achieving your goal such as turning up regularly for training, or the progress you make as well as attaining the actual goal in it’s entirety. By turning up the volume on acknowledgement on your self and others in your life and celebrating your wins amazing things tend to happen.

In the words of Abraham Lincoln remember, “A goal properly set is halfway reached”.

Article written by: Allison Williamson January 2012

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