I once did a Congo between Reiss Ifans and Kate Moss.
True story.
I think a good goal really is anything that is going to leave you feeling
positive afterwards.
Anything that you desire to be different in the future, the, the.
Basis of goal setting is applicable to anything, whether it's in my field. So,
you know, trying to be fitter, stronger, what have you, or in life, you know,
where you want to get to with your job, perhaps with your partner career.
Development. Anything from running a marathon to, you know,
getting through the day could be a goal for some people.
If you're suffering from, you know,
certain challenges that life's throwing at you,
getting through the day and being happy at the end of the day could be something
that is, that feels challenging, is a goal for somebody.
If you don't have goals, you're never gonna move anywhere.
You're always gonna be stuck in the same position.
So goals is always about having something in the future to focus on.
Let's say for example, you, you know, you have an idea of,
of trying to be more active. Well, if we want to achieve that,
we kind of need to break it down a little bit more. We want,
we want to understand what that means to you. You know, being active is quite a,
a vague topic, but you know, how, how do we measure that? You know,
how does a normal person measure that?
So it could be something as simple as just making sure you increase your,
your daily steps. It could be getting stronger,
it could be losing a little bit of excess body fat and outlining the goals is
just a way for us to kind of make it clear and give us a target in the distance
that we know we, we want to aim for.
There are two really useful ways of setting goals.
We tend to look at two models. You've got the Grow Model and the Smart Model.
So Grow grow, growl,
grow is goal reality options in way forwards.
And the Smart Model, again, is an acronym and it stands for specific,
measurable, achievable, relevant and Time.
So the Grow Model will help us build the deep connection with the goal,
and then after that we can move into the smart model, which is more of like a,
a way of quantifying the goal. So, you know, how are we going to get it?
What steps are we going to take?
How are we going to measure it so that we know that we're on the right track?
Grow The Grow Model.
The Grow Model is an acronym and it stands for goals.
Reality.
Options, and way forward.
So you, you start with the goal because that's, that's where you want to be.
You know, it's that, that point in the future.
So if, for example, you want to get yourself to a healthier weight,
well what does that look like to you?
Does it mean perhaps putting on a little bit of extra muscle mass?
Does it mean losing a bit of excess weight or excess fat? And then after that,
it's really important to understand the why behind it.
So we would ask open questions like, you know,
how will it feel like to you once you've achieved that goal,
why does this goal matter to you?
Then you start to explore the reality of what's happening at the moment.
So you would starting to critique what you are eating,
what you are drinking, how much activity you are doing,
because it's the intake from food and drink,
and then the expenditure usually through activity,
which will elicit whatever change that you want to happen to get,
to get you to that healthy weight.
Once we've identified your current reality,
then we want to have a look at your options. Now, from that point,
we should have a good idea of a list of options that are available to us that
are going to push us towards that goal of getting to our healthy weight. Now,
this could be making sure that we book onto classes.
It could be making sure that we get out and increase our daily activity.
It could be going to see one of our resident PTs if we need that little bit of
extra help. Whatever it is,
it's important that you make these decisions for yourself.
So you take ownership and you're empowered to take charge of the options
from this point.
Then from your options, you'd start to then explore, okay,
what can I do differently?
Is there a way I can integrate more activity in my day?
does it need to be formal exercise? Could it just be I increase my steps,
I do more walking, I stand at my desk rather than I sit at my desk.
So it's starting to look all of those day different ways of either increasing
activity or decreasing energy expenditure or vice versa,
depending on whether you want your weight to go up or down.
Once we've built a clear connection to this gar room, you know,
we know which direction we want to head.
Now it's about being able to measure it or quantify it.
If we look at the acronym itself, it's specific, it's measurable.
Achievable, relevant.
And it's time framed.
The first step of the smart model is to identify a specific goal. Okay?
So I want to run a marathon.
How am I going to get to that point of built connection with it?
How exactly am I going to get there? So the first point is to be specific.
Now it is pretty specific. The goal, we are trying to run a marathon. Okay?
How are we going to measure this?
So what data can we collect to know that we are on the right track to be able to
complete this marathon? Now,
it could be logging the amount of miles that you clock in every week and just
slowly increasing it so that we know that we are building up our tolerance or
our endurance to be able to run long distances. After that,
we move on to achievable.
This is where we have to be a little bit honest with ourselves and we go right
in. The timeframe that we've given is this goal achievable.
The reason we ask this is just because if we set a goal that is unrealistic,
it can be quite demoralising.
So we wanna make sure that although it's challenging,
it is something that we should be able to achieve. After that,
we have a look at relevance. Relevance is,
or the relevance of the goal is more tied into the grow model. Now,
some people won't use the Grow model, they'll go straight into smart. Now,
if you have done that, then we'll be asking the same types of questions. Well,
why is this important to you? You know, do you have a connection to this?
And then the final one is time. So how long have you given yourself to do this?
Now, if it's a goal, like increasing your steps, that could be immediate.
So we wanna do it from today.
We want to make sure that we're being active and we are hitting X number of
steps from today. However, if it's a goal like running a marathon,
it could be like, right, well the marathons in three or four months time.
So that is the timeframe that I've got to be able to train and head towards
being able to run the marathon.