Goal Setting Simplified. (Part 2)
Step 2:
As we determined last week, to achieve the desired outcome, some behaviors must be changed. What needs to be done to get the outcome I want? Take your brainstorming from last week and and identify the MOST important actions, behaviors, and daily tasks from your list that will give you the best chance of achieving the desired outcome. Then turn those actions into process goals. Process goals are simple actionable goals that are within your locus of control and develop the habits necessary to put you on the path towards achieving your desired outcome.
Take daily walks to build up endurance —> Every afternoon go for a 15 minutes walk, each week add 2 minutes until I am walking for 45 minutes daily.
Use treadmill set at faster pace for small bouts to get accustomed to walking faster —> 2x week do a pace tempo workout alternating walking at 3 mph for 2 minutes then 4.5 mph for 30 seconds, each week increase the 4.5 mph walking time interval by 5 seconds until I am walking for 2 minute bouts at each pace.
Incorporate weekly myofacial release and stretching of the calves, quads, hamstrings and hips to make sure my mobility is not restricting my walking —-> 2x week, spend 1 minute foam rolling each of the following muscles: calves, hamstrings, quads, glutes.
Resistance train twice weekly to build lower body strength -__> 2x week, perform step ups, lunges, mountain climbers, hip bridges, and deadlifts for 3 sets of 8 reps. Each week increase repetitions by 1 until I reach 15 repetitions of each then reduce reps back to 8 and increase weight by 10 lbs.
Work on balance and stability exercises to improve overall balance. After each resistance training workout do tandem walks and eyes closed balance for 3 sets of 30 seconds, working up time by 5 seconds each week until I reach 60 seconds.
These behavior goals generally require the learning or relearning of skills. If there is something that you want to achieve and will power alone hasn’t helped you achieve it, then certain skill sets will be necessary for achieving it. Now that being said, NOT ALL of these process goals you have brainstormed need to be implemented at once, make sure you only implement the things you can execute on regularly.
