Goal setting is a habit that successful people use in everyday life.

What are your goals for 2009?

If you are reading this, chances are one of your goals this year is to get healthy and fit. When it comes to getting healthy, being fit, and sound nutrition, goal setting can help you reach your potential. It need not be complicated one only needs the mindset to get started. The body will follow and soon goal setting will become second nature. So, get a pen and paper (or your computer) and get started. Remember, goals that are not written down are just wishes. Written goals provide a concrete reminder of what you want to do so you can plan how to achieve it.

Develop goals that are specific, achievable and measurable. Your goals should be 1) specific (concrete, measurable and observable), 2) realistic (small changes), 3) stated positively (no negative wording), and 3) under your control (not depend on another person). For example, you may have a list: lose weight, save money, get off my diabetic medication, take an educational course, exercise more, take a trip, lose 15 lbs, etc. Dont be overwhelmed by your list these are goals to work towards, one step at a time.

Next, organize your goals by categorizing them into anticipated results (or outcomes), broad goals and specific goals. For example, an anticipated result may be to decrease blood sugar levels and get diabetes under control, so a broad goal might be to reduce intake of processed foods and high sugar carbohydrates. A specific goal, a more concrete goal, could be to eliminate starch from diet for two weeks and incorporate 2 servings of nutrient-rich vegetables into lunch and dinner each day. Look at the examples on table below.

Now that you have a plan, keep a weekly diary. This list should include your exercise plan, eating protocol, and personal motivation guideline for the week. A weekly diary will help you maintain momentum towards achieving your goals week after week which can otherwise be difficult if you dont have a tracking technique, a daily plan, without which it is too easy to get off track. View the chart on the following page. You can copy this chart and use each week or modify to suit your own needs. Some people prefer to use a simple pocket calendar or spiral notebook with enough space to record a days worth of information, while others prefer a spreadsheet on their computer. Use whatever works for you and what you will use. Keep your weekly charting sheets for review and continual motivation.

How to use this chart: Fill in the date on first line. Fill in the dates you will grocery shop. We recommend shopping at least twice per week for the freshest ingredients. Next, pick one or two new foods to eat this week. Food variety is important for obtaining all the nutrients your body needs and to help you from getting bored and getting off track. One can only eat so much chicken and broccoli.

For exercise, plan what you will do for the entire week. Modify as needed. If you plan your exercise, you are more likely to stick with it. Remember to choose a variety of exercise activities including strength training, aerobics activity, outdoor activities, and stretching. Try to do something every day. Make exercise a routine until it becomes a daily habit. Exercise should not be thought of as If I have time but What time will I exercise each day. Refer to the fall 2008 Did You Know handout on exercise for more ideas.

Next, pick a theme for the week, a personal motivational word, saying, or activity that will help keep you focused in the right direction. Let go of old or negative mental habits and replace them with positive ones. Again, the written word is a concrete reminder of your plan for success. Once you find the right theme, the theme mobilizes you to move forward. Theme suggestions: creativity, balance, let go of the past, adventuresome, try something new, love myself, do something for someone else, eat more vegetables, clean out my closet, get energetic, move my body every day. At the end of the day, give yourself a motivation score by using the following: 1 = none, 2 = minimal, 3 = good, 4 = great, 5 = excellent.

Document what you consume for each meal. Write down the food type, quantity, and total grams for each meal. For example, for lunch you consumed a small salad with small chicken breast and a low-fat salad dressing. Write down the items and estimate the grams using your Key Diet booklet as a guide: For this meal, approximate grams would look like this: Protein = 21g, Carbs = 4 g, Fat = 3g. At the end of the day, summarize. Dont get too technical - the goal each day is to have a balanced diet and optimal protein intake.

Keep track of your supplement intake, water intake, and any prescription medications you are currently taking. Just put a check in the box when you complete it. Under water intake, you may want to make a check for each 8 oz glass of water/liquid you drink during the day.

Review your goals each week and modify as necessary. Set modest and achievable goals you want success, not failure because of unrealistic goal-setting. As circumstances changes, goals may need to be amended with additional options or strategies. If your goals seem too ambitious and you would like more structure, please ask our office staff for assistance.

If you feel keeping a diary is too time consuming, too stressful, and too much work, remember what it feels like when you are eating whatever you want, whenever you want, not exercising, and gaining weight. Think about it keeping a diary doesnt require much time and you will spend less time emotionally and physically frustrated with your unsuccessful results.

Now that you are prepared for every day goal setting, you are on a surefire path to having your best and most successful year ever. Studies on weight loss success show that people who keep diaries are twice as likely to achieve their goals. Dont you think this is pretty convincing evidence to start now? We think so. On the last page, we have put together some additional tips on how to make 2009 a successful year for health, fitness and overall well-being.

By Paula Hendricks, Nutritionist and Wellness Counselor

Weekly Food Intake and Exercise Chart