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How to set a goal you CAN achieve!

By Annette Shepherd

What is a realistic weight loss goal?

How much body fat can I lose in 12 weeks?

These are some of the questions that often run through the minds of those who join us for our 12 week challenge program in Lilydale.

When it comes to setting goals, often there is also an element of confusion and fear. Confusion trying to work out what is a realistic goal to set and the fear of failure, which can often stop us from setting a great goal to start with. The answer to these questions depends on many factors.

How to set great goals!

S.M.A.R.T goal setting is a great foundation to create your goals. There are slightly different variations of the acronym which is great as the goals you set may not fit into the typical Specific, Measurable, Achievable, Realistic, Time Based outline. They are:

S – specific, significant

M – measurable, meaningful, motivational

A – achievable, agreed upon, attainable, acceptable, action-oriented

R – realistic, relevant, reasonable, rewarding, results-oriented

T – time-based, time-bound, timely, tangible, trackable

This article will be taking a deeper look into what’s achievable and what’s realistic when it comes to setting your goals but the questions you do want to be asking yourself when setting your goals is:

“Am I willing, able and ready to commit?” and if not, break your goals down so they are based around the lifestyle you need to lead to achieve that weight loss.

 

Setting realistic and achievable goals

Yes, there’s a balancing act that comes with setting realistic and achievable goals. You don’t want to play it so safe that your goal is not inspiring enough to make you want to change. On the other hand, you don’t want fear of failure stopping you from setting goals that make you a little scared. 

Your goal has to make you a little scared but you know the saying, “plan and prepare or prepare to fail”. If you set yourself a goal based on the principles of S.M.A.R.T then you have most likely planned them out so that you can reach them however, by not setting a goal that scares you, you can remain in your comfort zone.

The most amazing experiences in my life have stemmed from the moments I stepped outside my comfort zone, so set yourself a goal that makes you a little giddy. Have a reminder of what that goal is about and what it means to you. Commit yourself to start behaving like the person who has already achieved the goal you are chasing. The person sporting the six pack abs won’t be found walking out of the bakery with afternoon tea, they’ll be the person who pulls their meal out of their esky disguised as a handbag!

The fear you feel when setting a goal should bring a small (or large) sense of excitement, expansion and growth. Unhealthy fear makes us feel closed, withdrawn, contracted or makes us shut down.

Many clients we work with have goals linked to weight loss. If you set a goal of losing 20kgs over six months but the thought of losing 20kg seems a little out of reach considering the work you need to achieve that goal, why not set your goal around how much plant food you’re willing to commit to eating each day or how much water you need to be getting in instead? And if you did want to lose 20kg but only lost 10kg, is that really something you could classify as a failure? Being 10kgs closer to your goal is still a win and you’ve spent 6 months prepping your body and lifestyle to take those next steps you perhaps weren’t ready or willing to address when you first set out on your journey.

How much body fat can I drop comes down to “is my goal realistic?”

Your goal must take into consideration your constraints on time and resources but don’t forget the reason why you need to be reaching this goal, especially if your health and wellness are dependent upon it! You may have a certain amount of body fat to lose but if you don’t have the time to devote to the right kind or amount of training or the means to change your lifestyle, then it might take longer than 12 weeks to achieve that goal.

When setting goals, take into account how ready, willing and able you are to do the work to achieve your goal. Working with a good coach can help you draw these things out. “I want to lose 12kg of unwanted body fat by (12 weeks time)”

Some things to consider: Do I have 12kg of body fat to lose? If you’re unsure, as an adult, have you been 12kg lighter before? Ask yourself: What am I willing and able to do to ensure I reach that goal? Am I able to overcome all emotional attachments to food so that I just eat non processed foods and follow my nutrition plan? Am I willing to prepare all my meals and ensure all meals I eat are compliant to my plan? Is my body able to do the exercise it takes to reach my goal? Am I willing to do what it takes even when I don’t feel motivated? A dexa scan or body composition assessment with your trainer will determine how much body fat you have to play with based on your body composition percentages.

A common mistake people make is they fill their week with exercise. If you keep this up and your nutrition is not at 93% compliancy, you can start to burn the candle from both ends and cause yourself serious metabolic damage. This is not good for your health and results will be short lived. If you are doing a 12 week challenge, please talk to your trainer about additional exercise outside of your sessions to ensure your transformation is not damaging your health.

Make your goal measurable!

After you’ve set your goal, set some measurable markers along the way. Dropping 10kg of body fat takes action and consistency. Maybe you haven’t dropped 10kg before, the number might excite you or scare you, either way, we want to break it down. By week 6, you might want to book in for another dexa scan or body composition assessment to see if you’re down by 5kg or you might want to track it a little closer and have your body fat reassessed at week 3 to see that you’ve dropped 2.5kg. Suddenly 2.5kg of body fat in 3 weeks doesn’t sound so hard provided you stay on track but thinking about 10kg of body fat if you stay on track for 12 weeks could feel a little daunting if you haven’t broken it down.

Perhaps you can’t get in so often for body fat assessments but you want to track your progress. Maybe go by another form of measurement you can do yourself. If you’re trying to drop weight from your belly then using a tape measure, measure around your body using your belly button as a guide and readjust your goal to be specific to girth measurements. There are other things you can do if your goal is one that is hard to be measured. If your goal is based around a sense of feeling better you could journal out what feeling better means to you and do into depth describing how you feel now so you have something to look back and track progress on. Have markers on how you expect to feel by week 6 and if you are not where you expected to be, reach out for additional help.

What if I don’t reach my goal?

Remember, if you don’t reach your goal, you have not failed but you should be able to see why. Perhaps you didn’t stick to your plan. What can you do going forward to ensure you do stick to your plan better? What other things do you need to address? Nothing is ever a waste of time if you learn the lessons to help you take another step closer toward your goal. Falling short often comes down to not being consistent with the right methods, whether that be with training, preparation, nutrition or compliancy.

Let’s take that 6 month 20kg goal we spoke about earlier. Broken down, you would be aiming to lose 10kg by week 12. Let’s say you only dropped 7.5kg instead of 10kg. Don’t sit in disappointment, instead think about how much body fat you were able to drop in the 12 weeks leading up to you following your new plan? And how much body fat were you able to drop in the last 6 months leading up to now? Think about what you have learnt from the past 12 weeks, how will this help you going forward? These are all questions to help you continue moving forward in your journey.

Don’t be afraid of not achieving your goals but rather appreciate all it has taught you. If you need more information and clarity, we have two services you may be interested in.

If you’re after nutrition and mindset help and support you may like to join us for Breathe Nourish Grow, which comes with a whole lot of information and worksheets that help address all things related to reaching your goals OR you may like to join us for the Goal Setting and Planning workshop! If you have not yet done either of those, you can find out more about our version of a 12 week challenge here and more about our goal setting and planning workshop here. Both of these offers will help you understand everything you need to know on how to set goals you can achieve.

The most important thing to remember is your journey will teach you a lot about the destination.

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Jan 22

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Let me take you on a little tour of our private training facility. 

We offer:
• 1 on 1 Personal Training (packages only)
• Life Coaching
• Personalised Nutrition
• Personalised Supplementation
• Energy Healing
• Breathwork
• Life Pattern Readings
• Food Sensitivity Testing 

Packages or once off sessions are designed to suit your individual needs. 

Entering the fitness industry in 2008, husband and wife duo Matt and Annette created this space in 2012. 

Everything is 100% tailored to you. With so many years of experience working closely with hundreds of clients, we're very good at picking up on what clients need and when. 

If you're looking for a transformational experience for your body, health and mindset or not seeing the results you'd like to achieve, reach out to us for a chat about how we can assist you. 

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Mental health first ✔️ #lilydalepersonaltrainer #motivationalquotes #mentalhealth #fitnessmotivation

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Oct 26

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PEAK TIMES AVAILABLE for 2 weekly 1:1 PT sessions in a private boutique training studio.

This is an extremely rare opportunity so reach out if this is your time to act.

The times on offer are Mondays 6.30pm and Wednesdays 6.15pm available from next week.

Here's what I can tell you about training with Matt.

He cares about what's best for you.

He inflicts just the right amount of good pain while keeping your body safe.

He will help you keep your mindset focused and balanced and on track.

He will help you look, feel and function better.

We work in with other health professionals to ensure your health markers progress in the right direction.

We offer a very holistic service AND you get access to BOTH Matt and myself.

For more information on what I do, check out @body.mind.soul.wellness 

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Seeing results and creating a healthy lifestyle change has just got easier at Assist PT.

This 15 page booklet contains our best tips, action steps, easy to follow guides and recommendations after a joint effort of 27 years on our specialised paths in this industry.

We look forward to getting this resource into the hot hands of our clients.

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May 14

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Yesterday we celebrated 10 years with our doors "officially" open at Assist PT.

It's been the best 10 years of our life! So many transformations for us and our clients.

Thank you for being part of the experience ❤️💪

On offer at the studio we have:

☆ 1:1 PT sessions
☆ Personalised nutrition support
☆ Personalised supplementation support for optimal health and wellness
☆ Life coaching
☆ Forensic Healing
☆ Physiotherapy
☆ Massage
☆ Breathwork
☆ For women looking for online support, @body.mind.soul.wellness offers a deep dive into your mind, body and soul inside Breathe Nourish Grow. A collaboration of all the goods we teach in our transformation programs with a nice drop off woowoo and energy healing.

Also, we've recently found out we haven't been receiving all our website enquiry emails. If you've enquired with us and were left hanging, we sincerely apologise. As of this afternoon the issue has been fully resolved.

#weturned10 #happybirthday #10yearsold #personaltrainerlilydale #personaltrainingmelbourne #ptstudiomelbourne #bodytransformations #healthandwellness #strengthandconditioning #gameready #basketballtraining #slamdunk @benursich #assistpt #conditionbeyondgameready #breathenourishgrow

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It's been a while between posts. With so much time during the past 2 years of lock down for the fitness industry, we were able to really take time and reflect with a clear mind what's important in our lives.

Providing a truly transformational service has always been our priority, to make as much of an impact as we can with the hope that what we teach and provide as an experience is something that can be valuable in our clients lives well after their days of finishing with us.

This is the space you get to train in all by yourself, just you and your trainer.

Your time with us is not just about keeping you accountable by having to meet regularly with an experienced trainer who has the foresight to guide and help you navigate through what makes you feel like you need to be accountable but also addressing your mental and physical health and wellness. 

Your body is the master communicator. It's always guiding you with messages to help you experience your best life imaginable - in all areas of your life.

Since returning we've added a whole lot of new equipment, replacing some of our very old original pieces.

Annette is now offering breathwork in addition to Forensic Healing and Applied Muscle Testing for personalised nutrition and supplemental support.

And we'd also like to officially welcome Jesse from @corenetichealth to our studio who available for physio appointments in Lilydale too.

Online, we are offering mindset coaching, forensic healing and the 8 week transformational program Breathe Nourish Grow with @body.mind.soul.wellness.

All PT sessions are still 1 on 1 with Matt Shepherd who is approaching 15 years building on his skills. He's also assisting with coaching again for the NBL1 Kilysth Cobras Men's team in 2022 too.

#personaltrainerlilydale #personaltrainermelbourne #lilydale #yarravalley #smallbusinessvictoria #stillgoingstrong #personaltraining #physiotherapy #energyhealingmelbourne #forensichealing #breathworkhealing

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