Client Goal Assessment Breakdown – It’s All Here
Wanted to share with you a fantastic goal assessment worksheet from one our our Get Fit NH Bootcamp “Supahstahs” (Your second goal sheet for S3 is due Friday the 22nd – make it happen!)
It includes an evaluation of her last 4 weeks and sets new goals for the next 4 week period. It is honest, thorough and specific, which are all keys to both setting and reaching your goals.
I have edited for length and content, to protect the not so innocent 🙂 There is a lot of great stuff in here – read and then take action!
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Did I reach my specific goal for this period? What are the reasons I did or did not reach my goal? What did I learn this month?
I did not lose 8 pounds this month, but I did lose weight and bodyfat. I may not have reached my goal because I continued to give myself a “cheat day”/meal the first two weeks and ate a piece of pizza and some macaroni and cheese during recovery week. Also, my body may be unable to lose 2 pounds every week now that I am closer to my goal weight. I learned that I can live quite happily without any processed foods or alcohol AND that I can survive social situations without drinking at all. Additionally, I learned the importance of rest and recovery despite how much I hate it. I learned that I have gotten much smaller than I thought and that I may have to focus on goals outside of the scale pretty soon.
What will I do differently next month? (complete sheet for next 4 weeks)
I will allow a small cheat snack rather than a cheat day or meal every two weeks rather than every week like before. I find that if I do not give in to cheat meals my cravings for the food disappear entirely.
What do I want to accomplish in my fitness program (nutrition, exercise, and mindset)? The following are my outcome goals for the next four weeks:
Outcome related goal: I would like to lose 3% bodyfat in the next 4 weeks
How I will achieve this:
I will eat more greens each day
I will get my healthy fats in, and I will work to get them in a variety of forms
I will not eat after 7pm
I will workout hard during bootcamp
I will workout one day during my weekend (Coach Dean says – still struggling with that recovery, huh 🙂
Why do I want to accomplish these goals? How important are these goals to you?
I want to accomplish these goals because I want to see how much I can improve my body. Now that I am starting to appreciate my figure I want to see how far I can take it in a healthy mindful way.
How do I know I want those results?
Because I visualize being successful every night before I fall asleep. I went to this store (several but this one in particular) and it had this fabulous green dress only available in a (size). I could never have worn it before. Now, not only did it fit, it looked awesome and I am wearing it to Easter. I can’t give that up. I also feel powerful because I know that not only do I look fit, I actually am fit. I didn’t think of myself as an exercise person in high school or college, now I not only see myself as an exercise person… I get grumpy without my daily workout.
I’ll do just about anything to reach my goals but this: (Be as specific as possible)
I will not resort to extreme measures [liquid detoxes, stimulants, or exercising with sweats on to cut water weight] nor will I completely cut fruit. (I have already cut alcohol and refined carbs so I have gotten past those hang ups)
When I reach these goals, what will I do for myself and how will I feel?
I will continue to feel fabulous, revamp my wardrobe, and be fearless.
My past record of attaining my fitness goals is:
Good. As far as attaining fitness goals I normally do, however I tend to be lax on my eating habits. I am not falling off the wagon.
What will make this time different?
It totally is different because I am a force and I have decided that it is time to be fit and thin. When I decide to do something in my life, nothing can stop me.
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Absolutely love that attitude – the only one that can stop you is you!
Be Unstoppable!
Coach Dean