10 in 10 Healthy Challenge: Successful Goal Setting

Happy New Year! Today is the first day of the Ten in 2010 Healthy Challenge. Have you set your health goals for 2010 yet? If not, there is still time. Here are some tips to help you create goals you can accomplish successfully this year.

  1. Be specific and realistic. Be clear on what you want to achieve. For example, don’t set a goal of “losing weight.” Be specific. How much weight do you want to lose? When do you want to lose it by? How will you lose it? Don’t make goals that can’t be reached. If you have never ran a mile in your life, don’t make your goal to run a marathon, be realistic, try running a 5K first and work your way up from there.
  2. Focus. Don’t set too many goals. Focus on one or two goals to start so you don’t get overwhelmed and burnt out. When you reach those goals, move on to new goals.
  3. Write it down. Describe precisely what you want, how you will earn it, when you will have it, and the benefits you’ll receive from achieving your goal.
  4. Review your goals. Keep a journal and write about your journey. You can also write your goals on a piece of paper and post them on your refrigerator, mirror, computer screen…wherever you will see them daily. Create motivational tips/quotes to post too!
  5. Find Support. Confide in a friend, family member, or co-worker. Tell them your goal and how you plan to reach it. Check in with them at least once a week. Try to find someone that is working on the same goal so you can support each other. If your goal is to go to the gym 5 days a week, find a workout buddy and go together.
  6. Reward yourself. This is my favorite step…ha! Set mini rewards along the way, but make sure they go along with your overall goal. If your goal is to save money, don’t go on a shopping spree for your reward. Go on a scenic hike, go to the library and check out a new book or movie, or create a spa night at home.
  7. Allow for slip-ups. Everyone makes mistakes. Don’t give up on your goals if you mess up. Recognize your mistakes and find a solution. Each day is a new day. Don’t be too hard on yourself.
  8. Set a deadline. Set a specific date to meet your goal, again, make sure it is realistic. If you don’t meet your goal by that date, don’t throw in the towel. Keep going, just re-evaluate. If you reach your goal-celebrate and maintain your success.
  9. HAVE FUN! Sure, making changes can be hard, but find the joy in the journey!

If you would like to join the 10 in 10 challenge, there is still time. Sign up here. You can follow the group on Spark People and on Twitter with the #10in10 hashtag. Everyone has different goals, this group is helping anyone and everyone make healthy behavior changes in 2010. I will be posting “special” health posts/tips every Saturday.

So what are my goals for 2010?

1. I plan on gaining ten pounds during the 10 in 10 challenge. Yes, I need to gain weight-I promise it is not all fun and games. I struggle with gaining weight and haven’t been successful in the past, but this is my year:) To reach my goal, I need to limit my cardio. I love working out, but I need to be careful to not overdo it. I will still exercise daily, but I want to increase my strength training and not do as much cardio for a little while. I also want to practice more yoga and pilates.

2. Eat more healthy fats, calories, and protein. I need to gain weight, but I am not going to sit on the couch and eat bon bons all day. I want to gain weight the healthy way. I plan on incorporating more nuts, olive oil, beans, whole grains, etc. into my diet. I need to make each meal/snack count! I don’t eat meat and need to focus on getting enough protein into my diet too. I want to make sure I am getting my 9 servings of fruits and veggies too.

3. A few other goals-do more service for others, read at least one book a month, travel to a few fun places, and have a positve attitude!

Josh isn’t technically signed up for the challenge, but he did get a gym membership and plans on “getting fit” in 2010. He is very supportive of my goals and will be my rock through this challenge.

What are your goals? Feel free to share! Here’s to a Happy Healthy 2010!

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  1. Hi Maria – happy new year! I love your site and your posts are always interesting as well as useful. Best of luck with your weight gain, it sounds like you are a very healthy person, and incorporating healthy fats, proteins and nuts is the right way to go. Looking forward to sharing stories for Ten in 10 also.

  2. Great post and goals, Maria! I love that we’re all working together on this. It makes it so much easier. I’m looking forward to doing my exercise everyday now because I am accountable to everyone else. My best friend and I both got the 30 day shred so we can work out together, even though we live in different states. We’ve both committed to doing it every morning. Good luck! You know I am here for support if you need me!

  3. Great post Maria! I have a rather lengthy list of goals, or rather “rules” for myself. I tend to work better on this sort of thing if I have more constraints. I’ll ease up a bit once the weight begins to disappear.

    Katie’s comment is right on- working on the goals is easier because I feel like I’m accountable to everyone else. Peer pressure works ๐Ÿ™‚

  4. You have wonderful goals, Maria, and I’m sure you will succeed wonderfully at each and every one of them! ๐Ÿ˜€

  5. Great post. I will certainly use your tips.

    Starting 10 in 10 today (1/2) and look forward to everyone’s success.

  6. Great tips Maria! I am really excited so many people are participating in 10in10. It makes me feel like I am destined to come out a winner, just because there is so much support.

  7. Well let me wish you best of luck on your journey. I know you’ll have a great support system in place for your goals, so reaching them won’t be a problem. I’m giving a lecture on goal setting at the library on Tuesday, and a point I want to hammer home is that you have to ask yourself:

    “Is what I’m doing right now helping or hurting my goals?” Pretty simple but effective.

    Hope all you 10ers achieve what you want ๐Ÿ™‚

  8. Great advice on setting goals! Looking forward to the challenge… Best of luck with your goals!

  9. Maria, I think those are very achievable goals. I need to go the other way! Don’t you wish I could just give you some of mine?? but it wouldn’t be healthy weight! LOL

    Thank you for your support and friendship….it means a lot to me!

    Happy New Year!

  10. This is awesome! Great guidelines! I am posting about this tomorrow! Isn’t this 10in10 inspiring?!?!!

  11. I’m thrilled that you and I have the same “Ten in 10” goals, Maria! Thank you so much for your support and encouragement to sign up for the challenge. It helps knowing you’re out there!

  12. Great to hear you are gaining weight the smart way! I’m a big supporter of lentils and greek yogurt for my veggie friends who don’t get enough protein otherwise ๐Ÿ™‚

  13. When I was in my early 20s I was on a gain weight diet. It took me forever to gain 5 lbs and then I could not gain any more. Then about 10 yrs later I again was on a gain weight program and I think I gained 3 lbs and could not gain another pound although I did maintain my weight gain which was good. I’m just not one to put on weight easily but taking it off is easy…too easy.

  14. Hey girl! Great goals! And this was such a wonderful post – I need to keep your tips in mind as I set my goals. Just like you warned — I usually set goals that are VERY unrealistic and then I get super bummed when I can’t meet them. It kills me every time! But I’m determined to set realistic goals this time for Ten in 10 — so glad you’re doing it too! You’re such a health inspiration and I know I can rely on you for support, encouragement, and healthy tips along the way ๐Ÿ™‚

  15. Hi Maria!
    Thanks for stopping by my blog and it’s great to see someone else joining in on the challenge! I’m so thankful Lori had this idea. I have to say I’m very jealous of your goal to gain weight. Usually you see the opposite. The lifting weights and eating healthy fats is the best way to go. Great goals and I know you’ll do great.
    I have stopped by your blog on many occassions and you have great recipes. Let me know if you try the Chocolate Chip Banana Oatmeal Bread, would love to hear what you think. Happy New Year and good luck! All the best!

  16. My goal is to loose 40 pounds this year and keep it off. I wish I had your problem to gain weight! I can think of a million luscious ways to do that! (wait…maybe I have already done that!) Anyway good luck to us all!