Here’s where it all begins – my plan of attack for getting into my Little Black Dress!

First things first – we need a goal. “Looking Good in a Little Black Dress” is not specific enough. “Losing Weight” is not specific enough. “Getting Into Shape” is not specific enough. None of them are measurable. So let’s find something that is SPECIFIC and MEASURABLE and set a GOAL.

“I will weigh X pounds by X date”  is specific and measurable. “I will run a 5K in October” is specific and measurable. Take a minute and think about some specific goals that you want to achieve, then read through the information below and do the suggested steps.

Long Term Goals

Long term goals give us specific, concrete targets to aim for. Without long term goals, you’ll never truly get what you want out of life, because you haven’t decided WHAT you want out of life. Instead of CREATING the life that you want, life just kind of happens TO you.

My long term goal is to weigh 125 pounds by the end of January 2010. How did I come up with the goal?

Well, 125 seems like a reasonable weight for my 5′4″ frame. It’s also a weight that I spent a number of years at in my twenties, and it was not difficult to maintain.

A good rate of weight loss is 2 pounds a week. That leaves some room for fluctuation, say for “that time of month” or when the holidays roll around. So at that rate, I should reach my goal in about six months.

Short Term Goals

Short term goals take what may seem to be a monumental task and breaks it down into smaller, manageable chunks. They are the daily, monthly, and weekly goals that, once accomplished, guarantee that you reach that long term goal.

My short term goals are:

• Add 5 posts a week to this blog to keep me (and you!) motivated.
• Work out six days a week, with a good mix of cardio and strength training.
• Eat healthy 90% of the time.

Daily and Weekly Activities

What activities or steps do you need to take on a daily basis in order to reach your short term and long term goals? Make a list, updating it as needed, on a weekly basis if that works for you. Plan your week so that you’re doing activities to help you reach your goals. Here’s my list:

• Make sure I have adequate healthy food in the house so that I don’t reach for crap when I get hungry.
• Monday Night: Go to Spin Class (I’m not a big biking fan but I know I can burn a TON of calories).
• Tuesday Morning: Body Pump class.
• Wednesday Night: Go for three mile run with my roommate.
• Thursday Night: Lift weights at the YMCA.
• Friday Morning: Go to TRX class.
• Saturday Morning: Lift weights. Go to farmers market for fresh veggies.
• Sunday Night: Pack lunches for the week.

Fixed but Flexible

You’ll notice that I’m keeping my short term goals a little more flexible. Rather than making it a goal to go to Body Pump class three mornings a week at 5:45 a.m. (which I would love to do!), I’ve chosen a more flexible goal (work out six days a week) because I know that I’ll sleep through at least one of those Body Pump classes and feel a sense of disappointment. NOW, if I choose to go to those classes, great; if I sleep late, I can still make a 5:30 p.m. class, or just lift some free weights at the gym.

Write Down Your Goals

Very few people take the time and effort to write down their goals. But writing them down makes the goals more concrete in your subconscious mind. Writing them by hand makes the connection to your goals even stronger.

Details, Details, Details

Write down as much detail as possible about your goals. Why are your goals important? How do you plan to reach them? How will you feel when you reach them? How will it affect your family? What will you do differently once you reach your goals? Answering those questions – in writing – will make your goal seem more real and will give it weight and form, rather than being just an abstract thought.

Put Your Goals Where You Can See Them

Once you’ve completed the step above,  make photocopies and place them where you’ll see them throughout the day. They don’t have to be visible for anyone else to see: put one in the drawer in your bedside table, tape one to the inside of your closet door, put one in your desk drawer at work. Take a break a couple times during the day and slowly read through your goals.

Visualize Achieving Your Goals

After you read through your goals, close your eyes and picture yourself going through the steps you need to achieve your goals, and then finally achieving them. I picture myself at the gym, lifting heavier and heavier weights, running longer and faster, and finally sitting by a pool in a bikini. I’ve got a smokin’ hot body that’s strong and fit, and I feel happy, strong and proud.

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Today’s Menu

• Canteloupe
• Coffee with milk
• Trader Joe’s Spicy Italian Chicken Sausage
• Chop Chop Salad – chopped cucumber, tomatoes, onions and avacodos drizzled with Trader Joe’s balsamic vinegar and olive oil
• Steak
• Baked Potato
• Salad
• Glass of Red Wine
• Orange Sherbet

Today’s Workout

• Three mile run/walk on a glorious August afternoon

Today’s Weightt

• 176.5 lbs.

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