What’s up Goal Crushers, Happy 2018! :: shoots confetti gun and sips on brown liquor: If you’re like me you couldn’t wait to say so long to 2017 and say what up doe to 2018! Usually, this is time for setting New Year’s Resolutions. I don’t do resolutions. [smart_track_player url="http://traffic.libsyn.com/300poundsandrunning/300PAR_Goals_Setting_mixdown.mp3" social_gplus="false" ] Because the word “resolution” means something that you’re going to give up on by April... ....and forget about it until November. I’m not fond of that type of mindset but I digress. As the residential Goal Crusher, I set goals and more specific I set S.M.A.R.T.Y goals. While I usually do my hardcore goal setting on my birthday. This year Mrs. 300PAR, my friend Santini, and I did an intense evaluation and goal setting session. I wanted to share this with you all because this method provided us with crystal clear clarity on our goal. As well as give us a way to track them and crush them. So this exercise makes you think about your goals in seven domains: 1) Financial, 2) Social, 3) Cultural, 4) Sexual, Relationship or Intimacy, 5) Physical, 6) Spiritual and 7) Professional. The goal setting exercises consist of three sessions. The exercise starts with a 5-minute writing prompt to get those creative juices flowing. Some of the questions we had were: 1) Write the first five lines to a children book, 2) If you were a superhero, what would be your name and your superpower, and 3) What are four things that keep you healthy and why. After the creative writing exercise, we talk about our answers for a few minutes then went into the evaluation and goal setting session. For the evaluation and goal setting exercise, you get addition 5 minutes to write an answer to questions about the specific domain that you working on. The questions are:
Year Evaluation
- What strengths or things that you did well in this domain for the past year?
- What weakness or things that you didn’t do well in this domain or need to work on for the past year?
- What are some things that annoy you or things you DO NOT want people to talk to you about in regards to the domain?
- What are some things you DO want people to talk to you about in regards to this domain?
Goal Setting
- Overall goal or goal(s) that you want to accomplish before the year is over. (If your goals don’t work on bettering your weaknesses, there is disconnect on what you feel like you need to improve on from the last and what you want to improve. Ask yourself why is this happening?)
- First quarter goals or things you want to accomplish in the first three months of the year that will help you in completing your goal for the year.
- Second quarter goals or things you want to accomplish in the second quarter of the year that will help you in completing your goal for the year.
- Third quarter goals or things you want to accomplish in the third quarter of the year that will help you in completing your goal for the year.
- Fourth quarter goals or things you want to accomplish in the fourth quarter of the year that will help you in completing your goal for the year.
After the 5 minutes are up, we discussed the specific goals. Then asked further questions to fine tune each goal and how we can help keep each other accountable with those goals. To give you some inspiration to try this method yourself. Below you will find what I put down for the physical domain of goal setting.
Martinus Evans Physical Evaluation
Strengths: As most of you know I have some Achilles issues for most of 2017. Something that I will call a strength or something that I felt I did good was that I tried multiple methods to help my Achilles heal. I did things like Ultrasound Therapy, Physical Therapy, and Phototherapy/PRP Therapy. I listen to my body and did not do anything that would cause more injury. That also meant deferring The New York City Marathon to 2018 even though my Achilles was around 90% and I was feeling good about running. With all that said, I did pick up a new sport to help me stay active during my downtime of not running. That was cycling which is equally addictive to running and much more expensive. Cycling has given me the same excitement that I had when I started running.
Weaknesses: Something that I needed to work on 2017 as I gain a significant amount of weight back. I’m assuming that the weight also prolonged healing my Achilles injury.
Some things I don’t want people to talk to me about in regards to the physical domain: I wish people would stop talking to me about how fat I am and how running will mess up my knees. I’ve been running since 2012 and my knees are fine.
Things I want people to talk to me about in regards to the physical domain: I want people to talk to me about upcoming races. Also talk to me about gear, more specifically cycling gear. My ass and sometimes my nuts hurts from riding. I know it’s because I haven’t found the right saddle for me (and before you ask, yes, I got a bike fit). I would say finding a saddle that’s comfortable to me is my biggest barrier to cycling now. Also, give me positive affirmations to help me move my body as much as possible. Lastly, talk to me about what it takes to train for an Ironman, or a triathlon, or a duathlon, along with talking to me about running and cycling in general.
Martinus Evans Goals for 2018
First quarter goals: My first quarter goals are to find races to sign up for so I’m thinking 5Ks, 10K, Half Marathons and Full Marathon. My second goal is to find a saddle that does not hurt my ass or my nuts #HelpMyAss. My third goal is to find a beginner race to sign up to ride. My fourth goal is to start beginner cycling program to train for my race.
Second-quarter goals: First goal is to races and get medals! The second goal is to start and complete a 30-day push-up, sit-up, plank, and squat challenge.
Third-quarter & Four-quarter goals: Lose at least 50 pounds, compete at least two century rides, and NYC marathon. There you have it Goal Crushers this is how you properly evaluate the previous year and set goals for this year. What do you guys think about this method? Is this something that you would like to try? If so, I have a treat for you! Sign up below you will get a worksheet that will walk you throughout this process. [elementor-template id="7034"] Well there you have it I wish you all nothing but success and prosperity in 2018. Until next time keep crushing those goals, -Martinus Evans