Strategic Planning & GOALS

Day 4

Taking Action

It's been said that action without planning is one of the biggest causes of failure! You need an Action Plan, the A Team had an Action Plan, Charlie's Angels had an AP even the Scooby team had an AP! The second you write things down, they begin to illustrate right in front of you and become more real. Writing things down sends clear instructions to your subconscious mind. Having a written plan gives you a sense of direction. You know where you're going, how you're going to get there, when you're going to arrive and that makes you feel certain, calm, confident and motivated. When I decided that enough was enough and having to disguise my "voluptulosity" with all types of fashion trends, that would soon be exhausted because new age grunge, with its slashed tees and revealing straps, and the dawning era of the hotpant, was creeping up on me like cellulite on Bridget Jones. How do I squeeze my then 32DD's into a vest? Not a fat chance buddy. All I wanted to do was be free and wild and just rock a vest or sleeveless top. So instead of eating more chocolate to feel better, I searched for some references. Pictures of people enjoying the fitness level I wanted for myself. People accomplishing the goals I'd like to achieve. Imagining what it would feel like to have the capacity, the fitness level to run up a mountain, surf waves that make you want to hyper-ventilate and cycle an entire country, all just because you can! Hello. Yes please. I'm not saying I want to ride in Lance's team or anything, but to have the pleasure of achieving a goal, no matter what the magnitude, is an idea that stuck and motivates me everyday, in every aspect of my life.

The shot that changed my perception. Hilary Swank, by Annie Liebowitz

Visualizing all of this new found "positivity," Positive Penny then decided to write down EVERYTHING. Lists and lists of things to do, equipment to buy, activities to schedule, feelings to enjoy (mostly pain & then a lil pleasure), realistic goals to set. Positive Penny was very smart too and did what she could and started doing it immediately. Not tomorrow, not Monday, not after the holidays, she started NOW. My trainer taught me the fundamentals of proper goal setting. Work backward from your goal. What time do you need in order to do the things you need to do to achieve your goal, realistically, within the parameters of your capability? Drawn up in periodisation, and broken down, so I started to eat an elephant. This is a life mantra, it can be applied to anything you desire or set out to achieve.

S = Specific

M = Measurable

A = Attainable

R = Reward based

T = Time frame

Goals should be straightforward and emphasize what you want to happen.

Specifics help us to focus our efforts and clearly define what we are going to do.

Specific is the What, Why, and How of the SMART model.

WHAT are you going to do?

WHY is this important to do at this time? What do you want to ultimately accomplish?

HOW are you going to do it?
Ensure the goals you set is very specific, clear and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2cm off your waistline or to walk 3 km at an aerobically challenging pace.

Measurable

If you can’t measure it, you can’t manage it.

Attainable

It should be within reach and ready for you to figure out how to get hold of it!

Time- Frame

Set a time frame for the goal: for next week, in three months. If you don’t set a time, the commitment is too vague. Time must be measurable, attainable and realistic.

Drawing up goals together with my trainer, Chris Walsh from 360, contact on +27 21 461 0360 or email them on info@360training.co.za or visit  www.360training.co.za, 
my main priority was being able to run non stop.

Forrest Gump took action & ran that day

My trainer said; "I could have you doing 1 arm push ups in 3 months." Sure pal, he had obviously mistaken the size of my then big guns for muscle and not pure A Grade adipose. There was no way this porky pie could do regular push up. All I wanted was to be lighter so I could get my fat arse up the mountain easier, jeez buddy, lets take it easy, I was thinking. 52kg of fat up Lions Head is a lot more back-breaking than a strong 51kg of considerably more muscle mass. This man is mad. Anyway, it turns out the mad man was right. He also had me doing the 1 arm push up. Who was singing in the ran on the top of Lions Head in a monkeys wedding 4 months later, sub 25min?

Having fun with Leilah in March 2010

Moving forward meant moving up and stepping out of my comfort zone, even if that meant embracing pain. To grow, I had to step above past achievements; beyond my perceived boundaries and limits. That means stepping out of the known, into the unknown; out of the familiar and into the unfamiliar; out of the comfortable into the uncomfortable. Not sounding nearly as crazy as I could after bruises and cuts "minced" hair and acquiring acne of a 16 year old boy along the way, setting specific, measurable, attainable and rewarding goals was the best habitual behavioral trait I started.

Day 4 Play Rating

The rating is based on the physical activities I have set out for the particular day and whether or not I complete them!!

1/1 Bikram yoga 90min

Sweaty t-shirt rating: 12/10

1/1 360 WW

Sweaty t-shirt rating: 5/10

+ Treat: Frisbee on beach + a game of bats and ball

Sweaty t-shirt rating: 7/10 

Eat

1/2 orange

a protein shake

1/3 cup of bircher oats with hot water + 50g low fat yoghurt + 1/4 grated green apple + 4 x raw almonds

1/2 chicken breast with crisp salad leaves + 1 boiled egg

2 x bite sized paw paw pieces

4 x raw almonds
3 x strips of dried mango

1 x medium sized cup of vegetable soup

Eat Rating

10/10 

Every food group and spread out evenly throughout the day to keep my blood sugar levels constant and feeding the machine when necessary to perform.


Moody and still hungry before bed :(