2015 brought about much needed change in my life, but it also brought a fair share of challenges. There was a sharp learning curve in my new position at work and the job required a lot more hours per week than my previous role at the company.
I had to constantly be on my toes, be flexible and adapt. Outside of work, I spent the first half of the year trying to find the right gym and coaches.
I happily found CrossFit Kingfield and then found myself quickly getting back into competing.
The year was marked by a lot of trial and error and ebbs and flows in the consistency and efficacy of my training and diet.
As is routine with a new year, I’ve been thinking hard about my goals for 2016. I’m not looking for anymore changes at the office or at the gym.
I’ve settled into a good groove with my work team and I feel very comfortable at Kingfield. Going forward, I want to improve in both environments.
I want to see clear progress. However, I was having a hard time translating that into a list of goals with actionable items. I had to move beyond just the “idea”.
Thankfully a few weeks ago Coach Danny and nutritionist Emily Field held a goal setting workshop at CrossFit Kingfield.
Their main question to the group of 30 or so gathered in the gym was, “How do you want to feel at the end of 2016?” Perhaps we want to feel stronger or healthier or more clear headed?
Perhaps we want to feel more successful or confident? Whatever that feeling might be, they informed us that it is achievable if we have S.M.A.R.T. goals:
This is not a revolutionary ways of thinking about goal setting. It is tried and true method. A simple example is saying I want to go from running an 9-minute mile to an 8:30-minute mile over the next 12 months.
It is specific (run the mile 30-seconds faster), measurable (length of time to run 1-mile), attainable (with the right training program), realistic (has a clear before and after) and timely (12 months).
In my case, I didn’t yet have my S.M.A.R.T. goals – I just knew high level that I wanted to do my job better and feel better.
As the workshop continued, Danny and Emily presented us with the following diagram:
We all have people, responsibilities, and personality traits that either support our goals or act as barriers. Danny and Emily asked us to take a few minutes to identify both. Here is my list:
- CrossFit Kingfield coaches (Danny, Amanda, Tony, Chris, Caitlin)
- Yess Yoga (Lucia Yess)
- Chiropractor (Dr. Ross)
- Work team (Paul, Jaclyn)
- Friends & family
- Strong work ethic
- Listening skills
- Lack of organization at work
- Work schedule
- Energy management
- Lack of administrative support
- Emotions (defensiveness)
We were then asked to get more granular and identify habits in our daily lives that will either support or hinder us from achieving our goals. Here is what I wrote down for myself:
- Keeping daily to-do lists at work
- Meal prepping
- Bringing lunch to work
- Morning workouts
- Weekly Yin yoga class
- Mobility work at home
- Reading 30-minutes before bed
- Going to sleep by 10:30PM
- Drinking water throughout day
- Indulging at lunch (i.e. chocolate chip cookies)
- Shutting down
- Letting myself off the hook – “cheat days”
- Not asking for help at work
- Keeping phone in bedroom
Danny and Emily then walked us through the next step, which is to clearly state your goals and identify checkpoints along the way (3 months, 6 months, 9 months and 12 months) where we can measure our progress.
For additional resources on goal setting, check out the 4-part series of blog posts that Danny and Emily co-wrote on the subject:
- Change Your Habits, Change Your Life
- Define Success & Move Towards It
- Check Your Engine: Evaluate Your Current Position
- Being S.M.A.R.T. in 2016
In next week’s post on Man Meets Goat, I will tell you about my follow-up session with Danny and what I identified as my goal for 2016 and how I plan on achieving it. Stay tuned!