As a Coach, one of the most CRUCIAL conversations I have with clients, athletes, and even friends comes in the form of goal-setting.
Often, I hear goals such as:
“I just want to get stronger.”
“I want to lose weight” or even specifically, “I want to lose X number of lbs”.
“I want to eat better and learn more about training.”
All of these intentions are fantastic, but truth be told, they are not goals.
So, what do GOALS look like? Let's break it down.
Oftentimes in business, one is taught to create S.M.A.R.T. goals:
- Specific: What is the clear and concise goal you want to achieve? (Think of who, what, why, where)
- Measurable: How will you know when you’ve achieved it? What is your measure for progress? (Think of lbs of weight lost, number of miles run, exact $ you want to have in the bank)
- Achievable/Attainable: Is it within your power to attain? (Think of a marathon runner wanting to gain 4-5 lbs of muscle through strength training over a year versus over the course of 1 week)
- Relevant: I LOVE THIS PART. Basically, is this goal and its objectives in line with your values? Will it make a difference in the quality of your life and in the lives of those around you? If not, then what about it needs to change? (Think of that same marathon runner prioritizing safety and valuing longevity – would running a marathon every week align with his or her values?)
- Timely: Did you give yourself a deadline? Did you set a date by which you hope to complete your goals? (Think of wanting to lose 15 lbs. Well, sure, it’s specific and measurable, and for a majority of individuals it’s attainable and likely relevant, but do you want to lose that weight over 3 years or over 1 year?) The change in perception created by adding a time constraint can often promote increased focus and intent.
I think it’s 100% necessary for EVERY TRAINER and EVERY CLIENT to have a discussion regarding goals. Communicating what is important to you and why can create a level of trust and understanding for coaches and athletes alike.
And just like that we come to BECAUSE
The Xerox Mindfulness Experiment (Langer, Blank, & Chanowitz, 1978) took the power of words into a whole other realm. According to this study, simply stating “because” followed by a reason, ensures extra chances of success in your goal.
So let’s say we as a Coach/Client pair have worked together to establish a S.M.A.R.T. goal of:
- “I want to lose 10 lbs before December 1 by tracking my foods and following my workout plan for 4 days each week”.
Sprinkle in some “because” and now we have:
- “I want to lose 10 lbs before December 1 by tracking my foods and following my workout plan for 4 days each week because getting in better shape means I will be able to keep up with my grand-kids during the Holidays.”
Which one seems more compelling and more like an actual human came up with it? Training, nutrition, fat loss, strength – it doesn’t just have to be about checking boxes.
Try it out for yourself and write down a SMART goal and your own “because” statement. I bet you’ll surprise yourself with how much more success you have in achieving it.
And if you want a Coach who can meet you where you are and help you get to where you’re going, feel free to reach out to me at train@madisonkleinhenz.com.
-Madison
