Set Your Goals, Then Achieve Them!
Brett Cohen-Certified Fitness Trainer

In the spring of 1999 I heard of a unique running event held on the Sunday after 4th of July weekend called the Massapequa Firecracker 5K/Lift & Run. The brainchild of Massapequa Road Runners Club president Alex Flyntz, this popular event requires participants to bench press their body weight (or a percentage of it, depending on their age and gender) as many times as they can. Then they run the 3.1 mile Firecracker 5K race. For each successful repetition in the lift, competitors have 30 seconds deducted from their time in the 5K race. The winner is not the strongest or fastest, but the person who demonstrates the best combination of both.

Although new to running at the time, I had been an avid weight lifter, so I decided to give the competition a try. Males under 40 are required to bench press 100% of their body weight. At age 38, I weighed in at 168 pounds. With 170 pounds on the bar, I was able to put-up 22 repetitions for a total deduction of 11 minutes off my 5K race time. I ran the Firecracker in 25:59 (that's pretty slow)! My adjusted time, 14:59. When the day was over, I set a long term goal for myself; I would return when I was 40 years old and aim for an adjusted time of zero.

On July 7th, 2001; just three weeks shy of my 41st birthday, I entered the competition again. On this day I weighed in at 151 pounds. Required to lift 80% of my body weight, this time I was able to pump-up 42 reps, followed by a 21:59 5K for an adjusted time of just: 29 seconds, falling just one repetition short of my goal of zero. Although disappointed, my score was good enough to take 3rd place in the 40-44 male category and 5th overall male in the event.

So, how do you lose 17 pounds of fat, 4 minutes and 30 seconds off your 5K run time and add 20 repetitions to your bench press total? Besides the obvious (lots of hard work), by setting goals for myself. Dozens and dozens of small, realistic goals, linking them all together, with a specific, measurable target always in sight.

Most people who attempt to start an exercise program and fail, do because they have trouble staying motivated and don't set realistic goals for themselves. Before you venture into an exercise program, you must have a goal! What you want to look like, how you want to feel and a time frame in which to accomplish your aspirations. Here are some helpful hints on goal setting that will help you stay motivated and better able to reach your goals.

Setting Goals Must Follow the S.M.A.R.T.S. Rule!

S stands for SPECIFIC
Wanting something isn't enough; you have to plan for it! The goal must be specific. If the goal is too broad it will be beyond achievement. You need a specific target to shoot for, something that you can clearly see in your mind. Write your goals down. Post them somewhere where you can see them everyday. Remember, a goal is not a goal unless it is written down. Sit down before the work week begins and pencil in your training sessions on your calendar. Make appointments with yourself to exercise. Your training sessions are important, so treat them that way!!

M stands for MEASURABLE
Your goal must be measurable. One can set goals, but if they are not measurable there is no way of knowing if that goal has been achieved. You need a starting point as a reference to see how far you've come. Keep records of weight, body fat, etc. Track your workouts in an exercise diary so you see can gains in strength and endurance. Appreciate your accomplishments.

A stands for ACTION/ASPIRE
Now that you have a goal, what action will you take to get there? The goal also must be important to you! Not a spouse, a family member, doctor, boss or co-worker, you! If you do not truly aspire to attain this goal you will not take action to accomplish it.

The best way to stay motivated and make fitness part of your lifestyle is to find an activity that you enjoy and pretty soon you'll look forward to training and staying fit.

R stands for REALISTIC
Your goal must be realistic. If it is not, you will fail! If you haven't exercised in a while or you have a lot of weight to lose, take it slow! Real fitness takes time. It's not quick or easy. If it was, everyone would be fit and I wouldn't have a job. It didn't get there overnight and it takes work and dedication to make real changes. Begin with small changes; ones that you can live with and are relatively easy to accomplish. If you are not exercising at all now, it is unrealistic to set a goal of exercising one hour every day. You will certainly become discouraged if you cannot keep to that schedule, and set yourself up for failure. Simply focus on getting into the habit of exercising. Even if it's just walking 15 minutes per day. Next time you go shopping, instead of driving in circles looking for the closest spot, park your car at the furthest most point in the lot and walk. It all adds up!

T stands for TIME
All goals must have a deadline! If no deadline exists there isn't much incentive to achieve your goals. Deadlines, which must be aggressive and realistic, are what create pressure to get the job done. Start off by setting long-term goals! Write down where you want to be a year from now. Be specific! Your ultimate long-term goal is how you want your story to end. Next, set intermediate goals. Write down goals for where you want to be in three to six months. Your short-term goals are where you want to be in a month. Every month you need to update these goals, always keeping in mind the end result you want in six months to a year. When you reach your short-term fitness goal, such as working out three times a week for month, reward yourself. Get a massage, have dinner out, etc. You deserve it.

Finally, set daily tasks. At the beginning of each day, or at night before you go to bed; set at least two goals for the upcoming day. These tasks should be aimed at helping you achieve your overall goals. Again, be specific. E.g. "I will stretch for 30 minutes today." You should include not only what the task is, but also when it will be performed.

S stands for SUCCESS
In order to be successful you should read your goals every day. It's no use writing them down if you don't read them daily. Read them on days when you're excited about working out, but especially on days when you're dragging and the last thing you want to do is work out. Read them aloud. Own your goals. Take responsibility for them, they're your goals!

Measure your success against your own criteria rather than someone else's. In other words, you're only competing with yourself. UCLA basketball coach, mentor and teacher; John Wooden once said, "Succeeding at your goals in all about making a complete effort to be the best you can be, without worrying about others." That philosophy should translate into all aspects of life. Always continue to set new goals for yourself. If you feel overwhelmed, take one step at a time. Remember, as the Chinese philosopher Lao Tzu wrote, "A journey of a thousand miles starts where your feet stand."

Brett's Bottom Line:
We are all in charge of our own health! Many of us would like fitness to be quick and easy. It's not! If you want to be fit, you must work for it. You can stop looking for the easy path to improved fitness because the road to improved fitness is as long as life itself. If being fit was a simple as taking the next miracle pill, eating a protein bar or drinking a shake from a can; we'd all be fit and trim. You've all heard the saying that nothing worthwhile is ever handed to you? The same goes for health, fitness and vitality. If you want to these attributes then it takes work; careful work, day after day, week after week, year after year. The relationship between work and success in your exercise program is clear. No matter what level of fitness you possess, if you train hard, eat right for your metabolic type, reduce stress levels and get to bed on time, you will improve.

By preparing to participate in an event like the Lift & Run, the inevitable outcome is getting leaner and stronger, which will make you feel better physically, mentally and emotionally, and give you the confidence to accomplish almost anything you put your mind to.

ARE YOU UP TO THE CHALLENGE?

For more information of this event log onto www.massapequaroadrunners.org

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