Section 1: Understanding the Power of Goal Setting
1.Types of Fitness Goals
- Participation Goal (e.g., show up to class so many times a week)
- Performance Goals (e.g., Increase Weight Lifted, Improve Endurance)
- Body Composition Goals (e.g., Lose Weight, Gain Muscle)
- Skill-Based Goals (e.g., Master a New Kickboxing Technique)
Section 2: The SMART Goal Framework
2.1 What Are SMART Goals?
Explanation of Specific, Measurable, Achievable, Relevant, Time-Bound
A specific goal is clearly defined and focuses on a particular outcome. It answers the “what,” “why,” and “how” of your goal. A specific goal provides clarity and eliminates ambiguity, making it easier to understand and work towards.
Example: Instead of setting a vague goal like “Get in shape,” a specific goal would be “Lose 10 pounds of body weight by following a balanced diet and attending CrossFit classes.”
A measurable goal is one that can be quantified or tracked. It involves defining concrete criteria for success so you can measure your progress and determine when you’ve achieved your goal.
Example: Rather than stating “Improve my kickboxing skills,” a measurable goal would be “Increase my kickboxing speed and accuracy by practicing daily and consistently hitting targets during training.”
An achievable goal is realistic and attainable based on your current resources, skills, and circumstances. It ensures that your goal is challenging enough to motivate you, but not so unrealistic that it becomes discouraging.
Example: Instead of setting an overly ambitious goal like “Win a kickboxing championship within a month,” an achievable goal would be “Compete in a local kickboxing tournament and advance to the semi-finals by six months from now.”
A relevant goal is aligned with your values, aspirations, and long-term objectives. It ensures that your goal contributes to your overall growth and is meaningful within the context of your life or organization.
Example: Rather than pursuing a goal that doesn’t align with your interests, a relevant goal would be “Improve my cardiovascular fitness through CrossFit and kickboxing to support my overall health and energy levels.”
A time-bound goal has a specific deadline or timeframe for completion. It adds a sense of urgency and prevents procrastination, allowing you to stay focused and motivated.
Example: Instead of having an open-ended goal like “Master advanced kickboxing techniques,” a time-bound goal would be “Perfect the advanced spinning back kick technique within three months of consistent practice.”
Section 3: Tailoring Goals to CrossFit and Kickboxing
3.1 Goal Alignment with CrossFit and Kickboxing
- How Different Fitness Disciplines Impact Goal Setting
3.2 Overcoming Challenges in CrossFit/Kickboxing Goal Pursuit
- Plateaus, Injuries, Training Plateaus, etc.
Section 4: Strategies for Goal Achievement
4.1 Nutrition and Recovery
- Fueling Your Body for Optimal Performance
- Importance of Sleep and Rest
4.2 Monitoring Progress and Adjusting Goals
- Tracking Metrics (Weight, Reps, Time, etc.)
- Celebrating Milestones
4.3 Put it out into the universe
- Tell your friends your plan (change who you hang with accordingly)
- Write down how you feel (good and bad)
Section 5: Building Mental Resilience
5.1 The Mind-Body Connection
- Techniques for Managing Stress and Mental Blocks
5.2 Activity: Visualization and Positive Self-Talk
- Visualize goal achievement and build mental strength
Section 6: Cultivating a Supportive Environment
6.1 Leveraging the Our Gym Community
- Group Workouts, Challenges, and Accountability Partners
6.2 WORK WITH YOUR COACHES!!!!
- Coaches, Nutritionists, and Physical Therapists
“What steps should I take if I find it difficult to measure progress for a particular goal?”
“How do you recommend adjusting my goals if circumstances change unexpectedly?”
“Are there any specific tools or apps that you suggest for tracking and managing goals?”
“What advice do you have for balancing multiple goals, both in my professional and fitness pursuits?”
“Can you explain the importance of setting achievable goals, particularly in the context of physical fitness?”
“What should I do if I reach a point where I’ve achieved all my goals? How do I maintain momentum?”
“What’s your take on incorporating elements of play or gamification into the goal setting process?”