30 January 2016

UltimateYou challenge Day 27: Set 3 goals

Welcome to Day 27 of the Free 30-Day Ultimate You Healthy Habits Challenge brought to you by Sleekgeek and Health24!


On this 30 day challenge you will receive one task daily to complete in order to help you eat, move, think, and sleep better.

Today’s task is to set 3 Health goals

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The goals that you have set for yourself play a critical role in your success, so make sure they are highly relevant and will get you to where you wish to be. We should set goals in all areas of our lives but today we are asking you to set some that are 100% related to your health and wellbeing.

The 30-day challenge is a way to get you motivated to change your life for the better. But if you're serious about a healthier you this year, sign up right away for the SleekGeek 8-week challenge that has all the support, diet and exercise plans and rewards to get you in top shape (and looking great) by mid March. 

Having concrete direction in where you want to get to and tracking how are you are doing against those objectives will be a valuable tool for you to express your wants and then be engaged in the process of achieving them.

How to complete today’s task:

In business there is the widely accepted method for goal setting called SMART and it is quite widely adopted. It is a great place to start.

Specific – Your goals need to be detailed and clearly described.

- Measurable – Ask yourself what is your starting point? What will indicate progress? What is a satisfactory outcome?

- Achievable – Your goals need to be realistic and achievable, but still just challenging enough that you will need to work hard for them.

Relevant – Your goals need to align with your overall vision of the progress you wish to make and the lifestyle you wish to live.

- Time bound – Your goals should have clear deadlines.

For example

- “Lose weight” is not a SMART goal.

- “Lose 1 kg every week over an 8 week period” is a SMART goal.

- “Get fit” is not a SMART goal

-  “Run 5km in less than 30 minutes by week 4” is a SMART goal.

Now that is a great start. Do you want to take things to the next level? Then let’s talk about Outcome Goals VS Behaviour Goals:

The difference between outcome goals and behaviour goals is critical in turning your dreams into actions.

An outcome goal is the end result you hope to accomplish.

For example, an outcome goal could be that you want to lose weight.   

The clever ones will know that “to lose weight” is not enough. Rather, it should be something like “to lose 10 kilograms by 1st of July so that I can perform better at work and play with my kids more comfortably.” - A SMART goal as we discussed.

In case you missed these:

Day 19: Create a positive mantra

Day 20: Do a brain dump before bed

Day 21: Try a new healthy recipe.

However, something is still missing… We need to solve the problem that even with such goals we often don’t take enough action.

A goal without a plan is just a dream – so this is where your behaviour and habits come into play now.

A behaviour goal is the steps you need to take to achieve that outcome.

- For example, a behaviour goal is that you will need to go to gym 3 times a week in order to lose those 10 kilograms by the 1st of July.

- Behaviour goals actually usually come as a set of goals. Such as going to gym 3 times a week, preparing a healthy lunch to take to work the night before, and waking up 20 minutes earlier to cook a healthy breakfast rather than munching down a just-about-pure-chocolate granola bar.

As you can see, now the steps to losing weight are suddenly much more actionable.

We look forward to hearing about your goals! 


In case you missed these:

Day 24: Meditate for 10 minutes before bed

Day 25: No sugar

Day 26: Plank for as long as you can


See you tomorrow for your next healthy habit.


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