Lately I have had the topic of goal setting on the brain. Every day I chat with my training or nutrition clients about what their goals are for the week. I want to hear where their mind is at, ask what they feel they could improved on & help them determine realistic action items to get there. I’m constantly trying different methods to help them make the behavior changes needed to achieve their desired outcome.
Each person is a little different & responds to varying types of goal setting. One client may need a daily check in, specific tracking tools & a detailed program to follow. However another person may find that inflexible & become irritated by the restriction to where they rebel in the other direction. Challenging!!
However I have found one awesome method that really seems to click with the majority of people. It’s all about following the daily D.E.A.L. breaker principle. What do I mean? It’s about determining the top 3 non-negotiable health behaviors you can at minimum accomplish every single day. These habits typically set you up for success in other choices you make throughout the day & as long as you hit them, you feel positive about staying on track. So what’s the D.E.A.L.?
DOABLE – behaviors within your control that can’t be interfered with by schedule, job etc.
ENERGY – choose actions that ADD to your life, not something else you “can’t” have or do.
ACCOUNTABILITY – what is track-able & specific you can hold yourself responsible for.
LIFESTYLE – fit it within your lifestyle for the long term! This isn’t an “until I reach X lbs”.
I absolutely practice what I preach & have my own D.E.A.L. breakers which I am fairly inflexible in achieving daily. Yes I said inflexible! My approach towards health is fairly laid back & I try to be patient with myself. I am not perfect in eating healthy, working out daily or keeping a positive mindset. Life is busy & being inflexible to sway with the day doesn’t get me anywhere in the long run. Hence last night after meal planning, shopping & posting about it, I ended up at Jalapenos for dinner because I was too tired to cook. It happens!!! BUT what I did do was hit my DEAL:
- Drink a minimum of 8 ounces of water. For all the reasons you’ve heard time & time again, it makes a difference in my day & there is no reason I can’t nail this one.
- Eat a large serving of vegetables for at least 1 meal. I am usually on the go & guilty of occasionally eating a few too many yogurts, fruit, jerky, nuts & other travel friendly foods. But I do not feel good when my veggie consumption dips so low. A meal with a large vegetable ratio reinforces my nutritious food decisions, regulates my digestion & makes me feel like I’m taking care of my body. Which matters!
- Move in some way. Rain, snow, heat (more common here), busy day, tired or any other excuse that comes my way may mean I can’t move in the way I planned. Some days my long walk with the dog is pre-empted by rain or time that got away from me. Does that mean I can take 10 minutes to do a body weight workout, a core crusher or ever just stretch! Regardless of the activity I feel positive I did something! It makes me feel like I didn’t “fall off the wagon” & that tomorrow I can hopefully move more intensely but I DID do something today. #winning
And that’s it. It’s only 3 items that I have control over, can achieve & that leave me feeling positive that I am practicing daily behaviors that lead towards the healthy lifestyle I strive for. I may have several other goals I want to knock out each week, many of which I achieve & some that never get checked off the to do. These D.E.A.L. breakers are a no excuses part of my life.
Need some ideas? Think about the actions you go through daily that can make or break your positive habits. What triggers your success or perceived failures. Those should be your non-negiotiables. How about being in bed by a certain time, journaling for 10 minutes, having a staple breakfast, keeping a snack on hand so you make a good decision, a 30 minute walk or a big ass salad for lunch! KNOW YOURSELF! Or at least start to learn what matters to you.
How about you? Give me 3 actions you can & will achieve every single day to boost your healthy mind, body & soul!!
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