Coach’s Corner – Goal Setting for the New Year

It’s that time of the year again! The New Year represents new beginnings and an opportunity to start fresh. As you set goals for the New Year, take these tips from the Hidden Gym Training Team into consideration.

Set Your Telescopic Goal
Determine what your overall long term goal is. Whether it’s in the gym, with your nutrition, or even your career or relationship, look at where you are now to determine where you want to be one year from now. Where you want to be a year from now, is your long term telescopic goal. This goal takes time, patience, and consistency of effort to reach. Looking at this long term goal can be daunting. That’s why we need to break this long term goal down into steps.

Set Your Microscopic Goals
Once you determine your long term goal, you need to break that goal down into steps.

Have you ever heard the concept of setting SMART goals? SMART stands for Specific, Measurable, Attainable, Realistic, and Timely. The point of setting SMART goals is to set goals that are specific and not vague, and can be measured with actionable steps.

Let’s say your telescopic goal is to lose 50 pounds by the end of the year. That 50 pound goal can be broken down into monthly, weekly, daily, and even hourly goals. These smaller steps are your microscopic goals. To lose 50 pounds in a year, you need to lose about 4.5 pounds per month, or just over a pound per week. Now that you have your weekly goal, you can break that down into daily goals. Daily SMART goals, with the long term goal being to lose 50 pounds, may look like this: “I will work out for one hour, four out of seven days each week, I will walk 8,000 steps per day, and I will have 25 grams of protein at each meal.”

Once you determine these daily and weekly goals, it just comes down to executing them with consistency.

Final Tips
Sticking to a goal or New Years Resolution is hard for anyone. So don’t get discouraged if you fall off the wagon from time to time. The important thing is that you always get back on the wagon as soon as possible. Nobody flawlessly executes on a resolution without an occasional slip up. It’s not about being perfect, because perfect is not attainable (remember what the R in SMART stands for).

What you do most of the time matters a lot more than what you do some of the time. Focus on the small daily tasks that you can consistently apply to get you from where you are, to where you want to be.

The Hidden Gym Training Team of coaches is here to support you if you have any questions, or want to work with us on your programming and nutrition. Scroll to the bottom of this email and shoot us an email!


by Hidden Gym Trainer Rob Hines