Back in early December, I decided to make a final push towards my 2010 fitness goals. I’d maintained throughout the year, but hadn’t necessarily improved – according to the most obvious metric: weight.
I started the year right at 150 lbs. (after losing 45 pounds in 2009) and wanted to be at 140 by the end of the year. When I received my copy of the 4 Hour Body in the mail, I was motivated to give it one last attempt.
On December 6, I posted this year-end challenge to lose 16 pounds in 28 days. Thankfully, the next day, I also scheduled body composition analysis and circumference measurements. Below, I’ll share my results over the last month, in excruciating detail if you’re interested in that sort of thing.
But the main take-away I want to share has little to do with fitness. Oddly enough, last month’s journey taught me a great deal about goal-setting.
1. I set a bad goal.
It sounded good, maybe even made a good headline, but it was worthless as a goal. Why? It wasn’t something I could control. I can control how much and what I eat, how often I workout, how much water I drink, and how much sleep I get. But I can’t control how much weight I lose.
2. In the past, I’ve set goals like this in other areas of my life. And I’m not going to do it anymore.
Sure, I’m going to dream about ideal scenarios and picture them in my mind. But when it comes to the plan, I’m going to focus on actions, not results. Want increased sales? I’m not going to focus on a magic number, I’m going to focus on the specific actions I can take to increase sales and delight customers.
I’ve realized this distinction is hard to implement at the goal-setting stage, but much easier during the actual achievement stage. It provides a clear roadmap of the actions needed to achieve success.
All right. On to the numbers.
My beginning assessment was on December 7, 2010, and the current figures were determined yesterday, January 6, 2011. Both were at the same time of day and using the same measurement equipment and personnel.
|
|
12/07 |
01/06 |
Difference |
|
Weight (Lbs.) |
156.5 |
151.5 |
(5.0) |
|
Measurements: |
|
|
|
|
Neck |
13 1/4″ |
13″ |
(1/4″) |
|
Chest |
37″ |
36 1/4″ |
(3/4″) |
|
Arm |
11 3/4″ |
11 1/2″ |
(1/4″) |
|
Waist |
34 1/4″ |
33 1/2″ |
(3/4″) |
|
Hip (widest point) |
42 1/2″ |
41 3/4″ |
(3/4″) |
|
Thigh |
21 1/2″ |
21″ |
(1/2″) |
|
Calf |
15″ |
15″ |
— |
|
Total |
|
|
(3 1/4″) |
|
Calipers: |
|
|
|
|
Bicep |
7 |
7 |
— |
|
Tricep |
20 |
19 |
(1) |
|
Illiac (stomach) |
18 |
12 |
(6) |
|
Scapula |
18 |
16 |
(2) |
|
Corresponding Calculations: |
|
|
|
|
Bodyfat Percentage |
31.4% |
28.9% |
(2.5%) |
|
Lbs. Fat |
49.14 |
43.78 |
(5.36) |
|
Lbs. Lean Muscle |
107.36 |
107.72 |
+0.36 |
And here is the difference visually:
So, I didn’t achieve my goal. But I’m stoked. Why?
I followed my action plan consistently throughout the month. Plus, I got measurable results. I moved the needle the right way, and I’m confident I can keep moving it.
Why the confidence? After all, I failed according to my original goal.
1. My plan is sustainable. I executed it for an entire month, without exception (even through the holidays and cold weather). And I’m sure I can keep it up.
2. I realized that my flaw was the goal, not the actions. And, that is very easy to fix. I just revised my goal.
In next week’s post, I’ll share exactly what I’m doing different and what my goals are now. In the meantime, I want to give a huge shout-out and thank you to Adam Farrell and Abel Gomez. They’ve guided my workouts, allowed me to pick their brains endlessly, and helped keep me motivated.
While you did not achieve your goal, the results are awesome. Noticeable results are always great! 🙂 Great job Kendra woooo! Always have a strategy. No matter who, no matter what.
Kendra that’s awesome! Ive stayed inspired by you numerous times in the time ive known you, and this one is particularly something I have struggled with myself. Thanks for the help, inspiring words, and “posts of the proof” it helps a lot.