What's your 2018 stretch goal?

Last week I encouraged the athletes on our team to verbalize and commit to a race-day stretch goal for 2018. With a week of unfavorable weather conditions, there was no better time for this activity than on January 1st.

A stretch goal is something that you can’t do right now – thus a stretch is required. By having a stretch goal, you provide yourself with an opportunity to set your focus a little beyond what you are capable of achieving with a bit of work, patience and luck. A stretch goal can energize you to work a little harder than what you would do if you didn’t have that goal (especially in less than ideal conditions). Stretch goals are reachable with effort and time but just because you don't reach them, this doesn't mean that you failed.

We all recognize the importance of having goals but a stretch goal puts a little more healthy pressure into the goal reaching process. A stretch goal can help you change behaviors that are possibly holding you back from reaching your realistic goals. Stretch goals can give you motivation to try something new, embrace change or to step beyond your comfort zone.

Be mindful that it’s ok if you don’t meet your stretch goal. By having a stretch goal, you will be more likely to put in more work than if you don’t have a goal that wasn’t a little bit crazy, scary and a little beyond your reach. By having a stretch goal, you may find that you can achieve more than you thought possible, even if you don’t achieve that stretch goal by a given date.

What’s your race day stretch goal for 2018? 

As you think about your race day stretch goal, create a mental picture of what it will look like, sound like and feel like to achieve your stretch goal. Is it a race time, a placement, a feeling, an action?

What stretch goal will help you get you out of bed in the morning to train and what will keep you motivated and determined to put in the work, even when you are exhausted, the weather is crummy and you have a dozen excuses to keep you from starting your workout?  Make sure your stretch goal is just out of reach but not out of sight.

Here's my stretch goal for 2018:

For Ironman #13 and #14, my stretch goal is to break 10 hours at Ironman Austria (July) and place overall female amateur at IMWI (Sept). For Austria, I am not sure how the times will work out to get me across the finish line with a 9 starting my finishing time (eekk - crazy to think about it!) but I need this big goal in my life to help me take risks, stretch my comfort zone and stay committed to the small things (ex. strength training) and staying present in my training. I can't control what will happen on race day but I want to look back and know that I did what I could to make the stretch goal a reality. For IMWI, I decided to pass on Kona this year so that I could focus on a course that suited my strengths, race with my athletes and leave it all out there on the course for my last triathlon of the 2018 season. Unlike IM Austria, I am only racing the competition and not the clock at IMWI and it's a stretch to see myself winning the amateur female race but I need the challenge so I don't get too complacent and comfortable with my training over the summer.

What’s your race day stretch goal for 2018? 

2014 - Ready, set, GOALS!

According to John C. Norcross, PhD, professor of psychology at the University of Scranton and author of Changelogy:  5 Steps to Realizing Your Goals and Resolutions, New Year’s resolutions are difficult to keep. Although 40% of resolutions are maintained until July, 60% of people are not successful.

But, around this time of the year, it’s likely that you are one step (literally) ahead of most people in our society. Assuming you are reading this blog because you are an athlete or fitness enthusiasts, you likely focus on your health (in some way) on a daily basis. 

With the typical New Year resolution dedicated to “health”, it’s exciting to know that your passion for health and fitness will continue to inspire and help those who are seeking a more healthy and balanced lifestyle.

While an idea of a goal may seem doable in your head, it isn't until you break down the steps to reaching that goal that you may find yourself second-guessing yourself along the way. Therefore, goal setting always comes before an action plan. This process is very helpful for individuals who seek new challenges outside of a comfort zone and for those who desire change or new habits.

Bottom line: goals must motivate you to get up every morning and keep you excited for another day.

Regardless if enjoy helping others follow through with their resolutions in the New Year or you feel that the New Year is a great time to dare to dream big, use the following questions to ensure that you will have great success with your goals in 2014.

My exercise, diet and life short-term goals (6 months):
1)
2)
3)
My exercise, diet and life long-term goals (12+ months):
1)
2)
3)

Based on each of your short-term and long-term goals, use this step-by-step process to keep you on track with your goals for 2014.

Example: “I would like to increase my intake of fresh foods and decrease the amount of processed food I eat in my diet.”

1) Why are you setting this goal? Because more fruits and veggies will help to nourish my body
2) What are the risks/benefits and pros/cons of your goal? I can reduce risk for disease, have more energy throughout the day.
3) What will change in your life if you reach your ultimate goal? I will feel more balance in my diet and cleaner inside.
4) What will change in your life as you attempt to reach this goal? I would like to learn how to cook more fresh foods. I hope to improve my culinary skills.
5) Is this a realistic and specific goal? Yes.
6) Do you have a plan of action in achieving this goal? I will replace my afternoon granola bar snack with a piece of fruit in the afternoon to start. Then I will gradually incorporate more fresh foods to my breakfast.
7) Do you have a strong support group? No, but I hope to inspire others.
8) Do you have the right resources to reach your goal? Yes, I have a dietitian in mind who I can contact to help me stay accountable.
9) Are there any obstacles in your way in reaching your goals? Yes. I am very busy with work and I often have an all or nothing approach.
10) How will you overcome barriers before you reach your goal?  I know all is not ruined in one day. I will always have at least 1 fresh food option at home to help me get back on track.
11) How will you track progress? I will keep a food log.
12) How will you maintain your enthusiasm for your goal if you being to experience a setback? I will remind myself that some progress is better than no progress.
13) What’s your realistic timetable of reaching your goal? There’s no exact deadline. I hope to continue to explore my real food options like whole grains.
14) How will you celebrate when you reach your goal? I want to cook a 3 course meal for my friends.
15) What will it mean to you when you reach your goal? I know I am improving my overall health so this goal means a lot to me for my quality o life.
16) How will you maintain your success when you reach your goal? I would like to start a blog and perhaps I can blog about my recipes.

As you can see, goal setting can be very empowering but the ability to plan and execute a vision is a powerful process and with the right attitude and course of action, both short-term and long-term goals are within your reach. As you build self-confidence through goal setting, you will learn to create healthy habits of achieving even your most difficult meaningful goals and ambitions.

Goal setting for 2014

I think a New Year is a great time to think about new goals but to also reflect on the past year. 

In your head, goals always sound great. 

Qualify for Kona or a National competition.
PR at my upcoming marathon. 

Travel more.
Be a better planner. 

Have a better attitude.
Get more active in my community.
Get a new position at work. 

But the challenging part is not only seeing them through but also, having an action plan that allows for progress, setbacks and everything in between. 

I thrive off goals. I can not function well in life without goals for goals give me meaning. They keep me motivated and they keep me enjoying the journey of life. I am never too hard on myself with my goals for I keep them as realistic as possible. And most of all, I know in life that things happen that stop me from being consistent. So the plan often changes, but never the goal. 

As we enter a New Year, this is a perfect time to set short and long term goals for yourself in the following areas:
LIFE
DIET/NUTRITION
EXERCISE/TRAINING

Consider what you have accomplished in the past as well as your strengths and areas for improvement. As an athlete, I know that being faster or stronger is not in training more but instead training smarter. For you, your goals should be similar to your passions in life. You should set goals that challenge you but also that will make you happy. You should always love what you are doing. Sure, things will always be hard at first but if you are dissatisfied with something or are seeking a new challenge in life, health, career, finances, social life, community or fitness, there's never a better time than NOW to experience something new. 

Create new goals - NOW

Goal setting allows you to experience life in a new way. With new goals you will step outside your comfort zone. Life will have a new meaning and purpose and may even give you strength in other areas that you never thought possible. 

Keeping things simple...goals take you somewhere new in life. 

Think about the last time you accomplished something? Perhaps a weight loss goal, a training/fitness goal, a career change. 

How amazing did you feel when all that hard work paid off? 

When you set a realistic, practical and meaningful goal, you can take pride in your achievements and also feel strength when you overcome obstacles. 

I love being able to see progress. This is why when I train for triathlons, I make sure to have specific workouts that allow me to see progress. I use my training gadgets, I do testing periodically and I also have specific workouts to challenge me to see how much progress I have made through each phase of training. 

Progress, for me in triathlons, is not always about a time, speed or distance but instead, thinking about what I was doing before and where I am today. Sometimes I find great success in overcoming obstacles or stepping outside my comfort zone even if physically, I have not made significant progress. 

I am so excited for you to set goals and to find joy in achieving those goals. But first you have to define your goals, write them down and know exactly where you are going and by when. 

1) Think about your past successes and failures/lessons learned. Your new goals should give you more confidence in life. 

2) Goals should inspire you, motive you and make you a better person. 

3) Goals need an action plan. How are you going to get there and by when?

4) Who's part of your team to keep you going when times are tough or to give you a high-five when you make progress? Be sure to surround yourself with energy givers and not energy suckers. 

5) How will you overcome challenges? What challenges are you expecting in the next year? 

6) How will you celebrate and acknowledge success? Be sure to not dwell on setbacks and forget to celebrate the milestones. 

7) What does this goal mean to you - mentally, physically, emotionally?

8) Will this goal keep your life in balance and does your action plan allow you to function well in society?

9) What kind of environment will you create to keep you moving forward?

10) What will you do when you reach your goal? What will it feel like?

Now that you have taken time to think about your goals - it's time to start your plan. 

How will you get there?
When do you want to get there?
What will it mean to you when you get there?

What goal will change your life in 2014?