A Plan of Action

“A good beginning makes a good end.” English Proverb

So you decided once and for all to lose the extra weight. But like any other past journey you took in your life just starting out does not guarantee you to arrive safely and on time at your destination. For example start driving your car from point “A” to point “B” you know where in space point “B” is. Also you locate that point in time by imagine the route you take, planning the time according to the flow of traffic you expect. For a longer trip you may want to check the gas level and tire pressure.

 Translating this in terms of fitness, means that you should first ask yourself:  How much weight do you want to lose? What is the time frame? What obstacles will you need to overcome on the way to the slimmer version of you?.

Firstly, take a few minutes define how to set S.M.A.R.T. goals.

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

• Who: Who is involved?
• What: What do I want to accomplish?
• Where: Identify a location.
• When: Establish a time frame. 1month, 3 months, 6 months, 1 year etc.
• Which: Identify requirements and constraints.
• Why: Specific reasons, purpose or benefits of accomplishing the goal.

Measurable – Define a progress measuring tape.  When you measure your progress, you stay on track.

To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. It is not enough to decide that you want to lose weight you need to define the task and make a plan of action to achieve your weight loss goal.

Realistic – A realistic goals must be one in which you are willing and able to do the work to complete.  You must truly believe that the goal can be accomplished.  You are the only person who can decide how high to make your goal.  A high goal can be easier to reach than an effortless goal because you are highly motivated to achieve the goal.

Tangible - A goal is tangible when you can taste, touch, smell, see, or hear it. When your goal is tangible, you have a better chance of making it specific and measurable and thus attainable.

So now you defined that your goal is specific, measurable, attainable, realistic and tangible.  Let’s make a “Plan of Action” to succeed by taking a few minutes to answer the questions below:

What steps will you take to meet your weight loss goals on a daily and weekly basis?

When will these activities take place? (Days, times, duration of activity)

Where will these activities take place? (Home, outdoor, fitness center, gym)

What sacrifices will you need to make to meet these new goals?

What will you need to prepare in advance for the increased activity (workout clothes, lunches, post workout snacks)? When will you do this preparation?

Outline what you feel are the obstacles or your potential actions, behaviors or activities that could hinder your progress towards reaching your goals?

Outline 3 methods that you plan to use to overcome these obstacles:

What reward will you give yourself for meeting all your weekly goals? When do you plan to review daily and weekly goals?

Who can help hold you accountable? (Friends, family, personal trainer)

There you have it.  By taking the time to define your goals and by writing a “Plan of Action” you will dramatically improve your chances to succeed. At the same time keep in mind that planning a course of action and preparing to overcome any roadblocks along the way is only the first step to reaching your goals.  The second step is one of action, when you actually start a physical fitness program.  Experienced personal trainers will help you make the second step a smooth transition into improved physical fitness and permanent weight loss.