How to write, keep and meet your goals


I must still be in a vacation-state-of-mind because I am playing catch up like WOAH. Last week hubby Dave and I went on a cruise to the Bahamas. It was our first cruise, and absolutely fabulous (and so so needed). Peyton stayed at Gigi and Grandpa’s house with doggie Kaley while we were cruising. Do you have any vacays plans for this Summer? We have one more trip to LA coming up in a few weeks which should be fun (minus holding Peyton the entire flight and being a human jungle gym for 4 hours). I am going equipped with movies on the iPad, toys and snacks. Now that he’s running, I hope he doesn’t want to do that through the aisles!


So now that we’re at the start of Summer, some of your beginning-of-the-year goals may have faded into the background. Let’s talk about goal setting. Last night I chatted with the IgniteGirls+ members on our team call about how they can set and meet their goals and I wanted to share a few highlights in hopes that they may help you. One tool I use, that is commonly known in many industries, is the S.M.A.R.T. model. This acronym can help you differentiate between setting an overwhelming goal that is too general leading to a fear of failure versus a specific and realistic goal that motivates you along the way:

“I will lose 10 pounds.” versus “I will exercise 3 days a week before work to lose 10 pounds.” The first goal is too general, but the second goal is very specific. When you start to list out the details of your goal, and how you will reach it, you’re more likely visualize how it will actually play out.

“I will exercise for 30 minutes on Mondays, Wednesdays and Fridays at 6am before work to lose 10 pounds.”
Make your goal even more specific by analyzing the frequency of smaller goals that will help you track progress. If you are a visual person, printing out a calendar and giving yourself a gold star on each completed day of exercise may help you.

Be realistic about your goals. Attempting to lose 10 pounds in two weeks, for example, is unrealistic. However, losing 10 pounds within a 3 month timeframe is very realistic. The more aggressive and overwhelming your goal, the more likely you are to set yourself up for failure. Setting the bar too high too quickly will not only make you feel discouraged, but will also cause you to throw in the towel sooner than later.

Ask yourself if this is a goal that you truly want to achieve. You have to be willing and able to work for it, even during the challenging and tough times.

“I will lose 10 pounds in 3 months.”
Setting an end date for your goal can keep you accountable and focused along the way. I like to recommend that once you set a deadline for yourself, that you work backwards to set smaller, progressive goals.


Another way I like to set goals is in terms of annual time frame: set 3 month, 6 month, 9 month and 12 month goals. These goals can be related and progressively lead to one large goal (like running a 5k, then a half marathon, then a marathon, etc) or they can be unrelated, but overall life-changing, such as “I will work on drinking one gallon of water daily in the next 3 months.” It’s also fun to play with monthly challenges by focusing on smaller, achievable goals such as learning how to hold a 3 minute plank for month one, eating a minimum of 2 meals that incorporate organic greens in month two, increasing your sprint time in month 3, and so on.

I know my Type A IgniteGirls get a bit stuck on how to plan a goal without honing in on weight or inches. What kind of goal can you set then? Try focusing on different numbers such as how long you can hold a specific yoga pose or how much weight you can do for a shoulder press. Keep a detailed workout log that can show you progress. Progress pictures are also a great tool if you want to lean out and tighten up without being obsessed with the scale. Results will be inevitable as long as you are consistent, which means you are well on your way to achieving the goals you set.

IgniteGirl Erika's progress pictures post baby

IgniteGirl Erika’s progress pictures post baby

And speaking of goals, I wish all 200 runners in the Pavement & Pearls™ 5k run tomorrow good luck! It’s going to be a great day. We’ve trained hard during the past 8 weeks using small weekly goals leading up to our larger goal of completing a 3.1 mile race. I can’t wait to see your posts – remember to hashtag me on Instagram at #ignitegirls and #pavementandpearls (if your settings are private, I can’t see you). You must post on social media after you complete the 5k in order to be eligible to win the Fashletics jewelry set and IgniteGirls prize package. Winners must be located in US and be registered for the P&P5k. Five winners will be selected!


Have a great Friday!
Coach K


If you want to start training with me to lose weight and join over 40+ other members, check out the IgniteGirls+ training program for accountability, a workout plan and exercise videos. Only 4 workouts per week! I’ll tell you exactly what to do in the gym.

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IgniteGirls® Fitness
posted by Coach Keri

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