No products in the cart.
Fill out the form below to tell us a little more about you, and to commence your Goal Setting for the program.
We are so glad you made the decision to join our team and improve your health and wellbeing for the long term. This goal setting eBook teaches you the techniques we successfully use with our clients to assist them to achieve their health and fitness goals. We teach you:
By working through this ebook and participating in the Challenge Me program, you are giving yourself the best chance to achieve the goals you are working towards. Refer back to this ebook regularly to help keep you on track as you may pick up something new each time you read it as your thought processes and approaches to achieving your goals change.
We are passionate about assisting our clients as they embark on their lifelong journey of sustainable change to lead healthy, happy and confident lives. We are excited to present you with this opportunity and wish you well on your journey to sustainable long term health and wellbeing. Enjoy!
Goals are the desired results of your actions. For a goal to be worth the hard work required to achieve it, it must be deeply important to you.
Goals provide direction and guidance for your actions, behaviours and thoughts. Once you have defined what it is you want to achieve, you can create a plan for achieving that goal.
If you think about goals in a business sense, for example, a goal to deliver a project, there will be key objectives and an action plan put in place to achieve that goal. Your life is no different. Objectives are the steps you need to take to achieve those goals.
Defining your goal and making a plan to achieve it enables you to stay focussed and resist distraction and temptation.
Write your goals down using positive language and the SMART approach:
When writing a goal, the first step is to decide what you want to achieve. Then, to turn this into a goal, you need to quantify it and decide how long you will give yourself to achieve it.
True meaning and true value are strong drivers and motivators for us as human beings. You will notice this if you take a closer look at your own behaviour. You will see that you are more willing to do the things that are important to you than those that have little value. This concept also applies to your goals. Health and wellbeing is a big picture goal that requires constant small changes to reach the overall goal of feeling and looking healthy.
As such, for your goals to motivate you, they must be truly important to you. You must really want to achieve the outcome. Developing goals that are not truly important to you are a waste of time. It’s also important to think about the small goals that will help you on the road to achieving bigger goals. Achieving smaller goals with reduced time frames are more achievable and will help you to get to the bigger goal faster.
As you can see, goals are the important first step on your journey to a healthier you. We are now going to help you define your goals. To turn your good ideas into goals, use the table below to complete these steps. This exercise will provide direction for your journey to a fitter, stronger and healthier you!
Step 1: Write a SMART goal to achieve a healthier youin each of these three key areas:
Step 2: Consider why achieving this goal is important to you?
Think about how achieving these goals will make you feel and how important these feelings are to you. Emotions and feelings provide more powerful messages for your brain. Tapping into these feelings will increase the chances of you achieving your goal.
For example, ‘by exercising regularly, I will feel stronger, fitter and have more energy.’
Step 3:Consider and record the challenges you may face and how you plan to overcome them.
It is important to acknowledge that there will be obstacles on the road to a healthier you. Life does not always go to plan! You will be faced with challenges along the way that will make achieving your goals difficult. This is where having goals provides you with clarity and direction. Understanding that you will have ups and downs on your journey will assist you to stay motivated when things are not going to plan and will allow you to adapt and stay on track.
Step 4: Develop strategies you can use to prevent these challenges from impeding your progress.
Make a plan now for ways to deal with challenges as they arise so you can overcome them more quickly. In Step 3 (above), you identified some of the daily challenges that may affect your goals (e.g. lack of time, stress, family pressures, work, eating out). Now consider strategies you can implement to prevent these challenges from hindering your progress.
For example, working late during the week can make it difficult to maintain healthy eating and regular exercise. You could overcome this challenge by training in the morning and preparing the week’s meals on the weekend.
We recommend creating your goals now so that can be tracked over time
Make a goal for each of the following;
Now for each of the goals you have come up with answer this question - Why is achieving this goal important to you?
Think about how achieving your goal will make you feel and how this feeling is important to you. Emotions and feelings provide more powerful messages for your brain and so increase the chances of you achieving your goal.
Self-suggestion is a powerful tool to help turn your goals into reality. It uses your subconscious mind to help align your actions and thoughts with your goals.
The function of our subconscious mind is to store and retrieve information from our five senses. We are bombarded with so much information daily that most of it is stored without the conscious mind processing it. This information is later retrieved by the subconscious mind and influences our thoughts and actions. This is why self-suggestion can be powerful. If our subconscious mind stores clear positive thoughts, we have the ability to positively influence our thoughts and actions.
Emotions, beliefs and desires are the basis of self-suggestion statements. These three components will help embed the importance of your goals in the subconscious mind.
This concept can be a difficult one to grasp and believe in. At Challenge Me we are constantly identifying better ways to assist you to achieve your goals. A valuable lesson we have learnt from highly successful people is that you must stay focussed on your goals and believe that you will achieve them in order to succeed.
Your self-suggestion statement is made up of your goal plus two extra ingredients:
Let’s use one of the example goals from the previous section:
Goal: I will weigh 65kg by 30 November 2016.
Self-suggestion statement: “By the 30th of November 2016, I will weigh 65kg. To achieve this I commit to an improved lifestyle, to completing the Challenge Me program and to improving my eating habits. I believe that I will achieve this weight and I can see and feel myself achieving it and feeling proud and happy as a result.”
Your statement can read any way that works for you as long as you have the key ingredients.
Action: Every morning when you wake up, take a moment to read out loud your self-suggestion statement.
You may feel a little overwhelmed or uncomfortable completing this exercise. Don’t worry, that’s not unusual. We can assure you that when we started to use self-suggestion statements, it didn’t come naturally. We suggest you give it your best shot and if you struggle then take time to develop this skill. You will find your statement will change and evolve over time. Go to the Challenge Me Facebook page to see other team members’ self-suggestions statements.
ACTIVITY: Take your goals and develop self-suggestion statements for each one. You may find that one self-suggestion statement works for all goals.
However, before we get to week 4, a good way to start tracking your progress for optimal motivation and results is to complete the weekly good habits diary weekly and take progress photos every 2-3 weeks.
Our Weekly Good Habits Diary is a simple way to track the new habits you are trying to develop. The diary is quick and easy to use. It assists you in the monitoring and evaluation of your progress and keeps you accountable.
The weekly good habits diary includes a self-determined reward. Rewards are key to creating habits. The reward can be anything that does not sabotage your overall goal (e.g. eating ice cream every night is not a reward if your goal is to lose body fat or be healthier). Some reward examples include:
How to use it:
Enter your weekly good habits and associated rewards in the fields below. These will be printed out in your goal workbook in the form of your weekly good habits chart. You can use this chart in week 1. You will find more copies of the weekly good habits chart in the Challenge Me Fitness members portal to use in future weeks.
Photos are one of the best ways to see the changes in your body as you progress through your program.
Ideally you will take your photos (while wearing underwear or bathers) from the front, the side and the back. It is better if someone else can take them for you however selfies will be sufficient. As your photos show progress, feel free to share them with the Challenge Me team on Facebook, Instagram or via email to us here at head office. Our reward is your progress and happiness so please share if you feel comfortable doing so!