CITY FIT GIRLS
GOAL SETTING GUIDE
CITY FIT GIRLS
GOAL SETTING WORKBOOK
Hey there! Thanks for downloading City Fit Girls' Goal Setting Workbook. We created this 10page printable guide to serve as a resource for you to set and complete realistic goals. If you've ever met us in person, you know that we're pretty serious about putting our ideas and intentions on paper. In fact, we started City Fit Girls using the exact methods laid out in this workbook. Do you have a fitness, professional or personal goal that you'd like to work on? We hope these tools will help you as much as they have helped us. Here’s what we’ll cover in the City Fit Girls' Goal Setting Workbook: Setting realistic goals Getting prepared and organized Tracking your progress Dealing with challenges & failure Staying motivated along the way We highly recommend printing the workbook and using a pen or pencil to answer the questions posed in the guide. Writing down your answers will help you visualize your goals better than just thinking about them. You'll also be able to store your answers and re-read them when you need motivation. Feel free to reach out to us @cityfitgirls on social media to share your progress. - Takia & Kiera, Co-Founders of City Fit Girls ***City Fit Girls Goal Setting Workbook was adapted from our 'How To Stay Motivated and On Track' blog available at cityfitgirls.com
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SET A REALISTIC GOAL What do you want to do? This is your chance to get creative. If you could accomplish one goal, what would it be? Write it down in the space below.
Why do you want to accomplish this goal? When you set a new goal, you have to have a good reason to actually follow through with it. Does it have personal meaning? Is it for a good cause? What sets it apart from others you’ve set in the past? Write 2-3 sentences explaining why you want to accomplish this goal.
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IS YOUR GOAL SMART? So you’ve decided to manage a new project at work, sign up for a 5K or maybe shed a few pounds. Whatever it is, it needs to be a SMART goal: Specific - Measurable - Attainable - Results-oriented - and - Time-based. Get specific. Instead of just saying “I want to run a 5K” or “I want to lose weight”, fine tune the details. Example: “I want to run my county’s 5th Annual Gobble Wobble 5K on Thanksgiving” or “I would like to lose 10lbs by March 30th” are very specific. Write down your specific goal in the space below.
Make it measurable. In order to make your goals measurable, you’ll have to set benchmarks or check-ins along the way. This will allow you to stay on track and make adjustments if needed. Example: “I would like to start training for the Gobble Wobble 5K on September 15. I would like to be able to run 1.5 miles without stopping by October 15th and 3 miles without stopping by November 10th.” How will you measure your progress? Write it down using the space below.
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Make your goal attainable. If you’ve never managed a major project at work before, don’t be bummed if there are some setbacks along the way. Set the bar high, but make sure it's reachable with the time and resources that you have. Is your goal attainable? Write down why your goal is attainable in the space below.
Make your goal results-oriented. Goals like “I want to read more” never really stick. Remember, you have to be specific and have an end result - otherwise, how will you be able to measure your progress? Is your goal results-oriented? Write down the results you'd like to see in the space below.
Make your goal time-based. You’ve set a great goal, but when are you going to start working on it? When will you accomplish it? You probably don’t need six months to run a 5K and you may need more than a week to complete a new book. What does your personal timetable look like? How much time are you giving yourself?
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GET ORGANIZED Once your goal is set and clear, make sure you have all the tools and resources you need to make your goals a reality. Here are some tips to get organized. Do your research. If you are trying something for the first time, browse the web for blogs, “how-to guides” and other sources of information to get started. What kind of gear, equipment, finances, time, etc. do you need to be successful? Talk with friends, family and athletes who’ve accomplished your goal before. Make a list and check it twice. Preparation is key to accomplishing a goal. You wouldn’t want to sign up for a new hot yoga class without having a yoga mat, a water bottle and a good pair of spandex. Schedule everything. Earlier we discussed the importance of tracking your progress. After you solidify your schedule, you’ll want to write it down in a journal, calendar or word document so that you can see how you’re doing along the way.
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Prepare now so that you can't use your lack of resources as an excuse in the future. Are there any specific tools/resources that you need to reach your goal? What are they and how will you get them?
Create new habits. This one won’t happen overnight but it’s an important step if you want to successfully reach your goal. If you need to ease into your goal by making it a habit first, try that before diving in. One of the best ways to create new habits is to pick a trigger that will remind you to work on it. Example 1: If your goal is to prep healthy meals for the week, associate cooking with another activity you like. If you normally listen to your favorite podcast on Sundays, let that be your trigger to prep your meals. Example 2: If your goal is to run 6 miles three mornings per week, maybe start by getting out everyday for 1 mile after your alarm goes off. Once you make running a morning habit, it will be easier to commit to running those 6 miles.
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PREPARE FOR SETBACKS Life happens. No matter how prepared you are, things will get in the way of your training. Instead of being surprised when issues arise, create solutions to potential roadblocks so that you can easily overcome them. My dog ate my homework. While this scenario is unlikely to impact you getting your evening run done, staying late at the office can actually cause you to miss a few miles. If staying late for work can come between you and your workout, think about a solution to that problem NOW. Example: If you plan to go to the gym at 5AM on Tuesday morning before you go to work but you were up late on Monday night and slept through your alarm, don’t beat yourself up. Create a backup plan that you can complete like doing a 30 minute home workout or going to a fitness class after work.
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Below you’ll find a list of potential roadblocks that may get in the way of your goals. Think about how you can overcome them. I overslept so I couldn’t do my morning workout, run or meditation I’m feeling some pain in my calves so I should take it easy I have to pick up the kids from school because the bus is out of service I had to work a double and now I’m too tired to workout Can you think of any others? What are some potential solutions to these roadblocks? What potential setbacks may get in the way of your goal? List at least three.
Now that you've identified potential setbacks, now is the time to think about possible solutions. Here are a few examples of solutions to the setbacks listed above. If I oversleep, I'll take a spin class right after work at the studio near my office If my legs are too sore, I'll do an upper body workout at home instead
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STAY ON TRACK What is your personal mantra? Having a personal mantra - a statement or slogan repeated frequently - may help you get through challenging times. If you find yourself doing a workout that seems tough, start repeating your mantra until you feel better. A few mantras to try: “You can do this” “Just one leg in front of the other” “Train smart, train strong” Yes, they are all a little cheesy but repeating these positive quotes can help you reach your goal, especially when you're in a rut or lacking mental toughness. Write down your personal mantra in the space below.
Get accountability partners. Find a friend or relative who can commit to help you stay on track. Ask them to check in on your progress from time to time and feel free to reach out to them when you're struggling. You can also make a public announcement at work, school or via social media letting everyone know that you set a goal and you intend to complete it.
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TREAT YOURSELF A little reward never hurt nobody. Will run for ice cream is more than a popular City Fit Girls slogan. It’s a reminder that after toughing out a run over the Benjamin Franklin Bridge, a delicious ice cream cone will be waiting for you at the end. If you have a favorite treat, hobby, or activity that you would like to use as a reward to yourself, use that as motivation to complete your goal. Write down your reward in the space below.
GOAL SETTING RECAP You made it to the end of the workbook! We hope that means your goal is set and you're ready to make it a reality. Here are three takeaways to ensure success: Make your goal SMART: specific, measurable, attainable, results-oriented and time-based. Prepare for setbacks by creating an alternate plan. Stay on track with a personal mantra and accountability partners. Keep your completed Goal Setting Workbook in a place where you can refer to it when you're lacking motivation or need a reminder of why you're working towards your goal.
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