I have been reading A LOT about the frustration that occurs when that @$#% **&^ scale doesn't show us a number that validates all the effort we put forth. So, for the month of May, I am proposing that we try something different- a goal card that we track very consistently and carefully. I have included a template below. This way, at the end of May, you will have LOTS of things to look at and feel proud of besides the number on that stupid, small box that rules our lives.
Mantra for MAY: You need to come up with a theme or mantra for your month. Tie it in to your goals and make it easy so you can say it to yourself often throughout the month to remind you of what you are shooting for
May Tracking- start on Saturday, end on Friday
Set a weekly goal- miles run, calorie range- whatever is important to you- pick ONE GOAL to keep track of all month. Again, keep it simple so that you will be able to follow through. This is not usually a daily goal but a weekly one- that way you do not fail if you miss one day!
Week 1- List the goal and the result for the week. For example: Run 10 miles ( week 1 goal met!)
GRAND TOTAL FOR May:This is fun to see- how many miles for the month, how many days actually in your calorie range- whatever your goal is, this is the total of it.
weekly Tracking=For the above goal, you can track here to get the weekly total, start over for the following week, etc.
Fitness minutes per week: there is no question how important exercise is for our progress, so I set a weekly goal- 210 minutes minimum, and track it here. Give yourself a goal-and I challenge all of us to make it just 10% harder this month- and let's make sure we reach it!
GRAND TOTAL Fitness Minutes FOR May: _____
Weekly workout tracking:
At the end of May I will say:
This is the most important part...and if you need help with the goal card, I one of the first blogsI posted has specific information about what to do here- taken from Tom Venuto. Awesome information about goals setting! But in general- talk to yourself in a positive way that says how you will feel when you achieve the monthly goals you set out. Visualize what you will feel like, look like, be able to do, once you meet the goals you set. READ IT OFTEN- that feeling of accomplishment will lead you through the month. Be HONEST here- and be reasonable. At the end of the month- THIS will be how you should measure your progress- so a number on the scale is NOT the focus of what you should list here. Will you have run a race in a certain time? Will a certain pair of pants fit? Do you sleep better? Have you done away with white sugar? You get it- focus on WHAT YOU REALLY WANT BY MONTH END AND TELL YOURSELF NOW- so you can be sure to make it happen.
End May Actual Results: (hopefully a repeat or better than the comments above!!) TBD on June 1!! This is the recap of how you did. Where you rose, where you fell. It is the final assessment for the month. Write it, understand it, celebrate it, learn from it and then set next months goals according to it.
May 1 weight = June=
Measurements beginning and end of month:
l thigh= calf
r thigh= calf
Total inches lost=
I use this format every month. In April I slacked terribly, and my results reflected that. I really believe that if you set this format up, update it often with your results and read it often, you will have a clear picture of how the month went. You will take the power away from the scale because this page is about so much more. It is about goals, dreams and hopes you have for the month. If you are struggling with the scale- try this! It repeats a lot of the info that the trackers here on Spark have, but in my case- it really motivates me to come here and honestly see what I have been doing and what I want to do- all in one place.
Good luck! Happy June!!