WEEKLY GOALS CHALLENGE
Goals That Help - Goals That Hurt!
Study after study has confirmed the benefits of keeping track of the food you eat and the activity you do. It's simple - the more consistently you track your food intake, the more likely you are to lose weight. That's why every successful weight management program suggests that you keep a food diary and/or an activity log. However,we are all at different places in our journey to a healthy lifestyle. Therefore our goals can't be a one-size-fits-all!
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Goal Setting Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. Choose the goals that YOU need to work on. Here is how the challenge will work.
Pick from one to three Long-Term Goals for the next 12 weeks and post them in the NAVY NINJA Goal Thread. (see button below)
Next select Three Smaller Goals each week. These shoud be items that will help you meet your long term goals! You can choose between Nutrition goals, Fitness Goals and/or Self-care goals. We will work on those 3 goals each week for the first 4 weeks of the challenge. During Weeks 5 - 8, we will add one more goal. And again in Week 9 -12 an additional goal. By the end of the round, you will have 5 great habits!
Weeks 1- 4 = 3 Goals each week
Weeks 5 - 8 = 4 Goals each week
Weeks 9 -12 = 5 Goals each week
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Goal Setting Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. Choose the goals that YOU need to work on. Here is how the challenge will work.
Pick from one to three Long-Term Goals for the next 12 weeks and post them in the NAVY NINJA Goal Thread. (see button below)
Next select Three Smaller Goals each week. These shoud be items that will help you meet your long term goals! You can choose between Nutrition goals, Fitness Goals and/or Self-care goals. We will work on those 3 goals each week for the first 4 weeks of the challenge. During Weeks 5 - 8, we will add one more goal. And again in Week 9 -12 an additional goal. By the end of the round, you will have 5 great habits!
Weeks 1- 4 = 3 Goals each week
Weeks 5 - 8 = 4 Goals each week
Weeks 9 -12 = 5 Goals each week
Nutrition Goal Samples1. Track Every BLT (Bite, Lick, Taste) 2. Drink 6 - 8 oz glasses of water 3. Eat 5 Freggies - 3 must be veggies 4. Stay in your calorie/point range 5. Plan your meals (daily or for the week) 6. Post your CICO 7. Eat at home or HEALTHY choice when out 8. Have at least a -200 differential each day 9. Have at least a -500 differential each day 10. No more than one alcoholic beverage 11. No more than one soda/pop (diet included) 12. Try a new recipe or food 13. Stay in your sodium range 14. Stay in your protein range 15. Stay in your carb range 16. Stay in your fat range 17. Eat planned, healthy snacks only 18. Eat a healthy breakfast 19. Minimize sugar intake 20. Don't drink calories 21. Eat more fish 22. Don't eat refined carbs 23. Eat more healthy fats 24. Eat more meatless meals |
Fitness Goal Samples1. Try one new workout every week 2. Stretch more 3. Perfect your form 4. Get a workout buddy 5. Do something active every week that calms you 6. Walk during your commute 7. Remind yourself of your “why” every day 8. Try a new fitness video 9. Track your fitness progress 10. Do a Fitbit challenge every day 11. Move a little every day 12. Schedule workouts in your calendar 13. Always take the stairs 14. Aim for balance 15. Give yourself a compliment or gratitude every day. 16. Perform a HIIT (High-Intensity Interval Training) routine for 1-3 times a week 17. Take your fitness outside 18. Do ST (Strength Training) 3 times a week 19. Cardio exercise for at least 20 minutes daily 20. Learn a new dance 21. Do a yoga routine 22. Do Sparks exercise videos 23. Run a 5k or 10k 24. Use your Wii for exercise or balance 25. Do a WATP video 3 times this week |
Self-Care Goal Samples1. Take a warm bath 2. Work on a puzzle 3. Get some exercise 4. Enjoy some dark chocolate 5. Talk to a friend 6. Work in the garden 7. Organize a messy area 8. Spend time with a pet 9. Read a book for pleasure 10. Listen to music 11. Take a walk 12. Drink hot tea 13. Do some yoga stretches 14. Meditate 15. Eat a healthy snack 16. Take a swim 17. Watch a funny video15 minutes 18. Journal your worries 19. Focus on your senses for a minute or two 20. Be alone for 10-15 minutes 21. Identify one positive thing in the day 22. Repeat a calming word or phrase over and over 23. Squeeze a stress ball 24. Draw, paint, or create 25. Take 5 deep breaths 26. Visualize yourself in a relaxing place 27. Turn off your cell phone 28. Try a self-massage 29. Sing along with the radio 30. Take a nap |