HELP ME RHONDA: Creating concrete goals is the key when making healthy changes |

HELP ME RHONDA: Creating concrete goals is the key when making healthy changes

Rhonda Beckham
Special to the Tribune

Now that we have survived the seemingly long and overindulgent holiday season, it’s time to get on track and set goals for the new year. I’m talking about reachable, reasonable goals that can be achieved over time, not overnight.

Don’t prevent yourself from trying because you’re afraid of failure. You fail yourself by not trying and by not setting goals.

First, write down what you want to achieve. This makes it more real. Telling some friends about your goals is good, too, because they care about you and will check in to see how your plan of achieving those goals is going.

If you’re not sure what you want, determine what you don’t want. For instance, I don’t want to be overweight, lackluster and sick. Now, turn those around. So, what you want is to be slim, energetic and healthy.

Figure out at what your final goal is, where you’ll be satisfied. If I want to be 21 percent body fat, I need to find out where I am now and then figure out how to get there. If the average fat loss for someone who is committed to her goal is about 1 percent per month, then you’ll know how many months it will take you.

It’s like a roadmap. You know your starting and ending point, now figure out what steps you need to take to get there. Again, write it down.

For instance: “I will join a gym and get there three times per week.” (You can get into more detail such as, “I will take a group fitness class or hire a personal trainer to get me started,” but too much detail can overwhelm you.) “I will cut down on the amount of carbohydrates (breads, pastas, rice) I consume and eat more lean protein and fibers (veggies and fruits).” “I will eliminate most sugars in my diet and drink more water.” “I will continue to think positive thoughts (affirmations) about my goal throughout the day.”

Keep these written goals somewhere you’ll see them, maybe your bathroom mirror, your desk, or a pocket, and read them several times a day until you are practically saying them to yourself on a daily basis.

See it, believe it and receive it.

The most important thing I’m learning these days is how to visualize. The definition of visualization is a method of engaging the mind to imagine a particular outcome. Try to experience what it feels like to have accomplished your goal, be thankful and joyful as if it’s already happened.

You can and should set goals for all aspects of your life, but start with only one and really focus on it. As you start making progress, add another. If you slip and fall, it’s no big deal, dust yourself off and get back on track. Don’t give up. It was important for you to want it in the first place.

A wise person once said, “If you fail to plan, then you plan to fail.”

You deserve the best in life, so why not go for it?

– Rhonda Beckham is owner of Help Me Rhonda Personal Fitness Training. She

is a nationally certified personal trainer

operating out of Sierra Athletic Club and

a Pilates instructor at Emerald Bay Physical Therapy. She may be reached at (530) 208-6369, and

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