Goal Setting, is it a good thing?

Today I have a guest post from the lovely Clare from the blog Exercise and Mental Health. I got in touch with Clare and asked if she would like to do a  blog post about creating goals and how mental health can effect creating goals. 

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Most people set goals to some degree in everyday life whether it be to get a certain job, travel to a particular country or buy a house but when it comes to fitness should you do it too? My opinion is yes absolutely! Having a goal gives you something to aim for and keeps you on track. When you have down days, can’t be bothered or a ‘better offer’ than going to the gym comes along it can keep you focused. Thinking of how good you’ll feel when you hit that target weight or get into that special outfit is usually enough motivation for most people. 

But if you suffer from a mental health illness such as depression or anxiety can it still be as beneficial? Well now I think it becomes a little bit more cloudy, yes totally still set goals but generally be more aware that it may take you a little longer to reach them and the effect that can have. If you already experience anxiety and stress then setting a goal you may feel under more pressure and this can cause anxiety and stress if you already experience these, or even if you don’t. Everybody is different and there is by no way a one sizes fits all approach to anything and it all depends on the extent of your illness, the goal you set and the way you handle things. If you do set yourself a goal and then for whatever reason you don’t achieve it will that be detrimental and put back your recovery? You need to be aware of your illness and how you cope with different situations and if you have your illness under control, have a good support network around you and are confident you can make your goal then yes absolutely, go for it as the feeling of achieving it can be amazing, it can make you feel so good. Support is crucial, tell your friends and family your goals and plans and get them involved, take them to the gym or to a class, it will make it more fun and if it’s more fun you’re more likely to stick at it and succeed.

Of course, all of this is just my opinion but it does come from my own experience. I was diagnosed with depression four and half years ago although looking back I had struggled for a long time before that. It felt good and still does to actually have an answer for how I am and that I’m not alone and that in itself has given me a lot of strength and be able to look in the right places for help. I’m pretty lucky now to mostly have it under control, as anybody in a similar situation knows I feel I’m probably never going to be totally free of it but understanding it goes a very long way to helping. Along with that, I put most of my change of outlook down to the fact that I started to exercise, I’ve lost a lot of weight which increased my confidence. I have set a lot of goals along the way, some I’ve achieved some I haven’t. For the ones I haven’t yes it did knock me down and make me feel bad but as with almost everything those feelings are temporary and once I accepted that my mind can re-focus and set a new goal and make a plan on how to achieve it. That is also an important part, making a plan, you might say you have a goal to visit Australia for example but if you don’t plan to work hard, save ‘x’ amount of money etc you have no plan as to how you’re going to make it happen and therefore more likely to not reach your goal so the same can be said for fitness goals. As part of my training as a gym instructor and personal trainer, I’ve learned that you need to and need to encourage clients to set 

S.M.A.R.T goals.

S = specific goal, so instead of saying ‘I want to lose weight’ say ‘I want to lose 10lbs’

M = measurable, so for losing weight it’s measurable by checking your weight on a set of scales

A = achievable, so don’t say something like ‘I want to lose three stone by this time next week’, it’s very unlikely to happen therefore not achievable

R = relevant, something relevant to you, not your partner or your best mate.

T = time bound, set yourself a time limit to achieve your goal, again a realistic time limit, not too short but also not so long that you don’t really have the motivation to get to work on it.

So an example of an S.M.A.R.T goal would be ‘I’m going to run at least half the distance of this year’s Lincoln 10k’ that ticks all of the boxes.

I’ve set myself some goals, some probably without even realising it. The first one was to actually get moving and attend my first exercise class which was Zumba, I was scared, I took four friends with me and I loved it, gradually they stopped going and I made friends with other people that were there and everything started from there. Then I joined a gym but for a long time I didn’t really do anything then three years ago I set myself the goal of taking on a program called the ’12 week challenge’ it was three months of personal training and group sessions with a gym instructor. I was really doubtful I could do it, I knew the other people taking it on and they were all fitter than me. But from chats with some of them and my class instructor, I soon realised they felt the same and we all just needed to work together and focus on our own goals. Through that program, I lost 20lbs and my confidence skyrocketed and I the began to train as an instructor to help people the same way it and my instructor had helped me.

Last year I set myself the goal to take part in Cancer Research’s Pretty Muddy, not only did that involve running but climbing over obstacles and for someone that has always had trouble trusting her own body that was scary. In comparison to other obstacle courses, it’s small but it was huge to me. I did it and not only that I loved it and I can’t wait to take my friend round it this year. I’m setting myself a goal of getting round an obstacle course that’s bigger and harder.

We all need goals in in all aspects of life no matter how big or small and it might be something as simple as trying to leave the house and that in turn gives you the motivation to get out of bed each day. Or it might be that you want to run a marathon and that gives you the motivation to go out running in all weathers, turning down social events so you can train.

So go set yourself some goals, smash them and feel great about it and yourself, you deserve it.

If you have loved reading Clare's post then please go over and check out all her social media links which are below. I hope this post was some help and you get something out of reading the post. 

Clare's - Facebook / Twitter / Instagram  / blog

My Running Story: The Great North Run

Have you ever signed up for something and dreaded it straight after? Well that was me last year, when I signed up to do the Great North Run and had never ran more than 1 mile in my life. CRAZY - I know. For some reason, I had always hated running as a form of exercise and was more of  a sport game person or just going to the gym kid of girl. I needed a new challenge in my life and running was the new challenge for me in 2015.

When I signed up I think my first thought was that I needed to get out there and build up my miles. I think these thoughts go through everyone's mind when they sign up for something totally out of their comfort zone like the Great North Run. Here is a little story of my journey to the Great North Run. 

January 2015 – RUNNING ALONE

When I signed up for the Great North Run I decided to start the couch the 5k which meant that in 10 weeks I would be able to run 3 miles which is a small amount of miles compared to the actually 13.1 you have to do on the day. I think for the first 6/7 weeks I was really motivated to go out running and felt a real change in my body. I really enjoyed running by myself listening to music really helped to de-stress as work was getting hard. I felt more comfortable being able to run the small distance I couldn't run in January. I kept running at least twice a week but wasn't really getting much further than 2/3 miles. In March, which was when my job started getting a bit more crazy with working 2 job meaning a lot of early morning and a lot of late nights. That was when I lost my motivation trying to get out of bed early was not happening and going for run at 9 pm after a long day at work wasn’t happening either. I started to not enjoying going for runs even tho afterwards I would feel great I just didn't have the motivation to push myself any more.

June 2015 – WHAT TO DO NEXT?

In between trying to go out and run which was only happening about once a week or once in maybe 2 week and there wasn't long until the Great North Run. I wasn't getting that far with miles I was still only at about 4 miles which is nowhere near enough if I wanted to get a good personal best. As I work as an activity instructor for Active Newcastle one of my colleagues kept asking if I wanted to help out at the social running groups she was running through Active Newcastle. I said no for a long time as I thought I couldn't run far enough after some time I decided to go along and help out, I joined the beginners running club on a Monday evening that started in the centre of Newcastle, they had just finished the 10 week running program so they were able to run around 3 miles comfortably.

June/July 2015 – JOINING A SOCIAL RUNNING GROUP

In July 2015, I decided to go along to one of Active Newcastle running groups which are aren’t like your normal running groups, which you learn straight away and which is why I most likely go back every week. When I started there was around 15 to 20 women in the group and  these women are all about making improvements to there fitness and running technique but it is also about able to come along to a group and being able to have a chat while having a run. I personally found that this group started to build my motivation for running again and made me want to get out again. I was still only running around the 4 mile mark but my pace has increased and I didn’t have to stop so I knew that I could go further if I wanted to. At this point there was around 12 weeks til the Great North Run. I was really pushing myself in the running group sessions but I was only going to 1 session a week which to me wasn’t enough so I decided to go along to the Tuesday night session which I knew did an extra mile on top so I knew I would be hitting around the 4.5/5 mile mark. I loved every moment of being part of the group as I loved the social side and having women around me that all enjoyed being out in all weathers. There was just one issue, I wasn't getting enough miles in.

August 2015 – UPPING UP MY GAME!

With only around 6 weeks til the run, I had to up my running game this is when I tried to do runs by myself as well as running with the group. Running by myself was the runs where I had to put the miles in. I will say I never ran more than 7 miles before I ran the Great North Run, I had been told that being able to run 9 miles comfortable would be enough to get me through the race. I ran 7 miles maybe around 3 or 4 times before the race which I could run comfortable.  I knew that I would definitely be able to run around 9 miles fine. My cardio was at the best it could before racing and I was still doing the shorter runs on a Monday night.

September 2015 – RACE MONTH/DAY

September came racing around (see what I done there) and next thing I knew it was the day of the run. I loved every moment of the Great North Run. I ran the first 9 miles comfortable with only a few stops here and there mainly for toilet breaks or to get water. 10 mile was where I had problems, at around mile 8 my hip started to get a pain but I pushed through as you do to reach the end but by mile 10 I was having the same pain in my knee which by mile 11 had travelled down to my ankle. I jogged and walked the best I could til the end part. Let me tell you that last 800m is horrible and people tell you that beforehand but oh my it was hard but I made it all the way to the end. I and my sister ran the race in 2 hours 50 minutes and I will say it was one of the proudest moments of 2015. There is things you get told when you tell people you’ve signed up for the Great North Run, one is that the atmosphere from the side lines will pull you through. There is not one point of that run where you won’t see crowds of people cheering you on, passing you sweets (it’s a good job I liked jelly babies)  and entrainment the whole away long.  

I’ve made this blog post to show that anyone can run the Great North Run if they put their mind to it. The GNR raises millions for charities every year. If your thinking of trying to get a place for this year your best bet is with a charity as all ballot places have been taken. I ran for the Guide Dogs last year and my sister ran for Mind. 

I don't really know what I wanted you to get from this post but thought it was something I needed to tell as this years GNR is not that far away.

Are you signed up for the GNR or maybe just a 5k? Why not tell me about it or if you have some advice incase I decide to do a different half marathon in the future.

Achieve Your Fitness Goals For 2016

Whatever you want to achieve in terms of fitness for 2016, there is still plenty of time left for you to put some realistic goals together to assist your quest for self-improvement and general fitness. Perhaps you are currently looking into a variety of different charity runs and are considering running your very first marathon, or you are simply just wanting to look fabulous just before we move into dress season this spring.

No matter how challenging your goals are, the only person who is responsible as to whether you achieve them or not, is you. It goes without saying that you can always count on the support and love of your loved ones, but you really need to remember that on those dark mornings when it is just you and the empty street, that you are doing this for you- a better you.

If you have decided to embark on a healthy regime following the start of the New Year but are finding yourself in need of support or motivation, or even if you are currently considering building up your levels of fitness, these top tips will certainly give you more than a helping to achieve your dreams.

Be Kind to Yourself: Accept There Will Be Setbacks

We all know just how disheartening and discouraging setbacks can be, but something that I have learnt is that they are perfectly normal and a natural path on the quest to fitness. It is part of discovering yourself, to breaking down those barriers that may in some way, be holding you back.

If you are really struggling, then perhaps try to visualise how you would like to look and feel and then try to picture the path that you need to take to get there. As I am sure you can imagine, it is going to be far from easy and you will need to prepare yourself. The most important thing is not that you fail but how you respond; treat yourself kindly and your body will respond accordingly.

Make Sure That You Enjoy Yourself 

While I am sure that a lot us would prefer to perhaps sit on the sofa reading of our favourite books or swapping style tips with our friends, sadly it isn’t always possible! If no one has told you before, exercise is supposed to be fun; obviously it is going to be more than a challenge but anything that is worth obtaining has never been simple and easy to grasp with two hands.

Exercise and getting yourself in shape don’t have to be a chore and should instead be something that you look forward to and can’t live without. If you are someone who prefers to exercise outdoors, then why not make sure that you run along a route that has a special place in your hear and that you love seeing? It really can make such a difference; perhaps it is running up a hill you went walking on as a child? Imagine reaching the top of that hill just in time for sunrise each morning- what a lovely way to start your day!

Make Sure You Have A Plan

While many of us certainly have the desire and motivation to lose the pounds and fit into that dress we have been trying to squeeze ourselves into for the last few months, it is no good unless you have a firm plan to achieve your goals.

If you are something of a relative newbie to fitness then it is a good idea to invest as much time as possible in trying to read up on the latest fitness trends, dietary recommendations and workout routines.  Alternatively, you could even find yourself a personal trainer and have them create you a workout regime to follow.

Keep Track of Your Progress

This one is particularly important and will be your saviour during those dark days when you are finding it a challenge to get yourself to the gym or out running. It is really important that you clearly record your progress as you go along; this can either be in the form of keeping a note of your improvements as you go along, as well as taking photos of yourself to ensure that your progress really can be documented. 

Many people fail to notice just how much progress they have made as they embark on a fitness regime, this is due to the fact that you get so used to seeing your own body every day and therefore are unable to actually see how much progress you have made. 

However, if you are one of those people who seem to live an incredibly busy life and genuinely seem to struggle to find time to even think to yourself, then there are a variety of devices out there that will help you record just how much exercise you have done and calories burnt!

Make Sure That You Get Enough Sleep

As you are probably aware, your body requires rest in order to improve its fitness, this is particularly the case if you are looking to increase the amount of muscle you have or tone up. Sadly with all the trappings of modern life, this can be more than a little difficult!

Take the time to look at your sleeping space and try to ensure that it is as minimalistic as possible, devoid of any distractions that would likely keep you awake at night; you are looking to create your own little haven in your home where you can relax and be assured of a good night’s sleep. There are numerous apps you can invest in to record exactly how much sleep you are getting, or alternatively, you could invest in a good quality sleep tracking watch and let it do its thing while you actually manage to get some sleep.

I hope you have enjoyed this post and it's made you think more about them goals you set in January. 

This post was by ThoughtShift