Setting Goals for Fit Family Challenge
I am excited to be back this year with the Fit Family Challenge! I have the opportunity to work with two amazing spotlight families to help them achieve their goals. As the balance coach, I want them to be able to balance their nutrition and exercise goals along with their family needs so they have maximum success. For these two families, their goals may look very different, and they will look different from those of you at home, too. If you are participating at home with us, I want to take you through some exercises I am doing with each family to ensure clear goals for everyone involved.
The challenge runs May 1-June 26. Those 57 days are the perfect amount of time to begin to create new habits and to make realistic changes so you can begin to introduce and maintain important lifestyle changes. For everyone starting the challenge, think about what you want to accomplish. What goals are you setting for yourself and your family during the challenge? Get specific and clear so you know exactly what you want to accomplish. What do your goals mean for you, your spouse, your kids and your family? Your specific goals will depend on where you are right now, what you want to accomplish and the investment you are willing to make during the challenge. For the Lucas family, a high-level goal is to spend more time together doing active things. They are fine-tuning this goal by trying different activities to determine what their family enjoys the most. Once they have decided on a few things, we will set more specific goals around incorporating this into their lives.
A helpful way to look at goal-setting is to think about the following questions.
- What do you want to accomplish? What are your high level goals?
- What does each goal specifically look like to you and your family in quantifiable measurements? Some examples include losing X amount of pounds, eating at home 15 of 21 meals per week, cutting our number of fast food meals from 10 per week to five, etc.
- To achieve these goals in the next 57 days, what do you need to do to make these results a reality? For example, you may decide to work out more, eat healthier, pre-make meals, etc.
You can create a very specific challenge mission statement from these questions that you can look at every day to keep you motivated.
It will sound something like one of these:
- I will lose 8 pounds in the next 57 days by making healthier food choices and by exercising three times a week.
- Our family will eat at home 15 times a week during the challenge. To do this, we will plan our meals and have good healthy options available so we don’t make poor choices when we are hungry.
Write this statement on an index card, and put it where you can see it. Know that you can accomplish your goals. There are limitless possibilities to what you can achieve, so don’t limit what you are able to do during and after the challenge!
Once you have your long-term challenge goals in place, break them down into more doable chunks so you aren’t only looking at the long-term goal. For example, if you want to lose 8 pounds during the challenge, that equals about 4 pounds each month or about 1 pound per week. What are you going to do each week to lose 1 pound? Make a separate challenge statement for your more specific weekly goals as well as challenge statements for the different individuals participating in the challenge with you.
I hope this breakdown helps you see how setting goals can be easy and positive for you and your family. As the challenge continues, we will share more from each of the spotlight families about specific goals, challenges and accomplishments. I know they are going to do their best, and I wish you all great success in the 2016 Fit Family Challenge.
Enjoy the journey!
Gaye Esser is a Life Coach and owner of Redefine Balance. She is a certified graduate of Coach U and a Level II Reiki practitioner. She works with women to find their passion and bliss and to own their happiness from the inside out.