Posts

As the year winds down (2018, where the heck did you go?), it’s only natural that we start to think about new beginnings too. And sure, you could wait until January 1 to think about your big goals — but starting a little earlier gives you all the time you need to visualize what you want to create for yourself and nail down the strategies you’ll take to get there. Ready to formalize your big, scary aspirations for 2019? Here’s a handy DIY guide to smart goal setting!

This guest post is adapted from one that was originally featured on aSweatLife.com.

Smart goal setting 101: open your notebook.

Yes, we’re going old school pen-and-paper for this smart goal setting session. We’re big fans of the tactile and visual elements of this exercise. The way you set up your paper gives you freedom within a clear structure to write out your thoughts in a concise way.

A DIY guide to smart goal setting with aSweatLife

Photo courtesy of aSweatLife

Do this:

  • Draw a line down the middle of the paper and write “vision” on the left and “goals” on the right.
  • Underneath the goals side of the page, divide it into three sections – they’ll be for your one-year, five-year and ten-year goals.
  • Finally, under each yearly increment, write down “career,” “personal,” and “health.” You’ll eventually come up with a goal categorized underneath each of these umbrellas.

Start with a vision.

Close your eyes and imagine your ideal day ten years from now. Like, the absolute best day ever, where everything goes perfectly and you’re able to do all your favorite activities — regardless of schedules, transportation, and hours in a day.

There is no right or wrong way to create a ten-year vision. It might be a stream of consciousness, words that provoke feeling, song lyrics that describe how you feel or a full walk-through of your day from start to finish. The more specific, the better. Go through your ideal day, and do it more than once to pick up on more nuances each time that you can use for better specificity.

Do this:

  • Close your eyes, picture your perfect day in 10 years and get creative as you write it down.
  • This process will set you up for the “goals” side of your paper in the right column. After envisioning a perfect day ten years from now, ask yourself, “How do I get there?”.

Formalize a Big, Hairy, Audacious Goal.

The BHAG (Big Hairy Audacious Goal) is a goal so big that you aren’t sure if you can even attain it.

During this time, let go of any constraining thought processes. For example, don’t limit yourself to thinking that your goal has to be work-related or that it has to be 100 percent attainable. This goal doesn’t have to work right off the bat — in fact, not having it work is a part of the process, as is going back to the drawing board and re-evaluating your thinking after the next few steps.

Do this:

  • Write down your BHAGs underneath the ten-year goal section. You might have one or two (but no more than two) goals for each category – career, personal and health. It might scare you to write them down, but do it anyway.
  • Give it an exact date. The idea is to go big and take yourself seriously about it at the same time.
  • Write in the present tense, i.e. “In ten years, I am living in Colorado as a ski instructor for Aspen Snowmass.”

Work backwards from your BHAG.

By slowly taking steps back, you’ll have career, personal and health goals for a specific date in 2019 looking you in the face. These set you up with actionable goals to work towards versus ambiguous New Year’s resolutions like “I’m going to eat healthier foods this year.” This specific way of goal setting brings purpose and sense to those well thought-out sentences.

Do this:

  • Take a step back now and ask, “What’s a mid-level step to get to that goal?”
  • Still think as specifically as possible to create your five-year goals with another end date on them in 2024.
  • Finally, ask “What needs to happen in the next 365 days to make that five-year goal happen?”

Related: breaking your big goals down into smaller goals should help to prevent burnout, but what if it happens? Here are some easy tips for getting back to your baseline and recovering from burnout. 

The best (and worst) part?

These goals are meant to be displayed where others can see them – and can hold you accountable.

Here’s the cool part – the part that’s hard for a lot of us to wrap our heads around. If your goals change, that’s fine. Decide to shift your focus? Cool. Your vision changes drastically? No problem. Update your goal plan accordingly and re-post. Just because you write it down doesn’t mean you’ve signed your life away. You’ve just given yourself some daily direction to cut through the clutter and go after what you want.

Do this:

  • Put your vision and goals up somewhere and be proud to look at them daily.
  • Let others see your goals too! They’ll be able to encourage you, ask for updates, and hold you accountable.
  • If your vision or your goals change, update your goals on the display, and re-evaluate your next steps.

Now what?

The question isn’t whether or not you can do it — you’ve just practiced smart goal setting and created a space where you can do it. Your big, hairy, audacious goal shouldn’t feel quite so scary anymore. Share your goals with your friends and family so they hold you accountable in the coming year, and talk excitedly about your goals (and the mini-goals you have to tackle first) to anyone who asks you about New Year’s resolutions. You’re on your way to doing something amazing, something exciting, something that 99 percent of people won’t be brave enough to go after — shout that from the rooftops and go crush that goal.

Post written by FFC contributor, aSweatLife.

Want to learn more about aSweatLife? Head to aSweatLife.com for tips, tricks & more health/wellness content!

Linda Spriggs is a certified Pilates instructor and teacher trainer for the FFC Pilates program. Check out her curated playlist!

About Linda: A Pilates Method Alliance (PMA) certified Pilates teacher (CPT), Linda is a former principal dancer with the world renowned Alvin Ailey American Dance Theater, and professor at the University of Michigan (Ann Arbor). She earned her bachelor’s degree from the Juilliard School (NYC) and her masters degree from the University of Michigan (Ann Arbor). She has been a top-tier Pilates instructor in Chicago since 1997, and is currently a level III Pilates trainer/coordinator at FFC South Loop and a Teacher Trainer with the Pilates Teacher Trainer Program at FFC.

Go to workout song: This Is What You Came For – Calvin Harris, Rihanna

Why music is so important related to fitness: Music inspires feeling and emotion, Igniting a visceral response through movement… movement heals!

 

Try FFC for free in Chicago

 

 

Austin Head is a group fitness instructor and trainer at FFC. Check out his curated playlist!

About Austin: Austin is 1 of 3 exclusive group instructors in the company. He is also the creator of the bootcamp “TRT” (Tread.Rowing.Turf). Follow him on social media @Austin_Head!

Go to workout song: Anything with an awesome beat. House music or hip hop.

Why music is so important related to fitness: I teach to the beat drops. When you don’t think you have anything left, then you hear the beat about to drop, and push a little harder. THAT is why music is so important!

 

Try FFC for free in Chicago

 

 

Heather Hamilton is a group fitness manager and Performance Training Center coordinator at FFC. Check out her curated playlist!

About Heather: Heather is the group fitness manager and PTC coordinator for FFC Boystown, FFC Lincoln Park, FFC Old Town, and FFC Gold Coast. She has been a fitness professional for 11 years and teaches many group fitness classes at FFC. Heather is also a nationally qualified competitive powerlifter and a certified exercise physiologist. In her spare time she enjoys gaming and playing with her rescue puppy named Larry.

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

Try HIIT at FFC

 

 

About Austin: Austin Martin is a member experience manager at FFC. Check out his curated playlist!

Go to workout song: I don’t have one. It depends on my mood!

Why music is so important related to fitness:  Music is everything!  It motives, inspires, heals – it’s essential for LIFE.

 

 

 

 

 

 

 

Try FFC for free in Chicago

 

 

Dominick DeFranco is a group fitness manager at FFC. Check out his curated playlist!

Dominick DeFranco FFC curated playlist

About Dominick: Dominick is a dancer, choreographer, director and fitness trainer in addition to acting as the group fitness manager at FFC. He’s traveled the world dancing, performing and instructing classes – and he is a former director and choreographer of the NBA Nets Dance Team!

Go to workout song: anything “chill” or “EDM” – no particular song. I mostly enjoy experiencing the sounds of the gym around me while working out; no ear buds.

Why music is so important related to fitness:  Music is medicine; it can decrease stress, help you fall asleep – while working out, it can help motivate you, enhance physical performance and increase endurance.

 

 

 

Try FFC for free in Chicago

 

 

Max Potolsky is a member of the membership team at FFC. Check out his curated playlist!

Max FFC curated Spotify playlist

 

About Max:  Max graduated from the University of South Florida with a B.A. in advertising and entrepreneurship. He is a former realtor who transitioned into the fitness industry after taking the NASM certified training course.

Go to workout song:  Anything Eminem.

Why music is so important related to fitness:  Music is important for fitness because it gets you in the right mindset, which allows you to go harder than you normally would.

 

 

 

Try FFC for free in Chicago

 

 

Kristin Johansson is a group fitness instructor at FFC. Check out her curated playlist!

Curated workout playlist by FFC's Kristin

About Kristin: Kristin graduated from Miami of Ohio with a B.S. in dietetics and exercise physiology with a minor in dance performance. Having 25+ years of teaching experience, she loves to share the “love” of hard work and results. Her introduction to each new student: “you may hate me during the next 45 minutes, but after that, we are going to be the best of friends.” She is a former professional dancer and was featured in the halftime show at the Fiesta Bowl in 1992. She loves dogs more than anything and makes the best popcorn.

Go to workout song: Anything Kelly Clarkson!

Why music is so important related to fitness: Being a dancer, music motivates me to move. It turns on my brain, allows me to push harder and for longer.

 

 

 

Try FFC for free in Chicago

 

 

After a long, cold Chicago winter, it’s time to heat things up with someone special by your side. While heading to the beach or for drinks on a rooftop are always great go-to options for an outdoor date, Barbie Adler, president and founder of Selective Search, recommends the following active summer date spots in Chicago to kick your experience up a notch.

Yoga at Lincoln Park Zoo

Take in views of the city skyline and connect with nature at Lincoln Park Zoo. Learn the basics of yoga in a quiet yet intimate group setting. Not only will this bring positive vibes to your date, but also is the perfect segue to brunch or a trip to your favorite coffee shop!

SUP Paddleboarding on Lake Michigan

Stand up paddleboarding (SUP) offers a unique experience on Lake Michigan at night. Engage in some friendly (or flirty) competition to see who can paddle and balance the longest while taking in new views of the city. Don’t miss the Navy Pier fireworks from your floating “blanket”! Get comfortable on the water as the sun is going down, then take in the scene as darkness falls and the fireworks go off.

FFC Chicago try us free!

Urban Kayaks Down the Chicago River

Urban Kayaks provides a new level of adventure in downtown Chicago with the most scenic route available. Kayak down the Chicago River while learning about the history of some of Chicago’s most famous buildings. Or take a night tour and watch the weekend fireworks from your own private kayak on Lake Michigan!

Bike Tours Through Chicago’s Neighborhoods

Think you’ve mastered the bike trails of Chicago? Bobby’s Bike Hike gives you an opportunity to ride through different neighborhoods of Chicago while also learning about its history and culture. Choose from a variety of different unique tours including Bikes, Bites and Brews or Southside Gangster. To spark some extra romance, try an evening bike tour with views of the sunset over the city along with skyline fireworks (Memorial Day through Labor Day.)

While the summer months may be short, these active outdoor date spots in Chicago will let you take advantage of all of the outdoor fun this city has to offer (and lead to even better date nights in by the fire in the winter!)

 Post written by FFC Affiliate, Selective Search.

About Selective Search

Need help finding your summer love in Chicago? The matchmakers of Selective Search will lead you to new adventures with your better half – check out their complimentary affiliate program!

Selective Search Founder and President Barbie Adler is an expert on dating and relationships who has consulted on national dating-related television programs and appeared in Forbes, Fortune, The Economist, The Wall Street Journal, USA Today, and on CNN. In 2000, she left a successful career as a high-level executive recruiter and founded Selective Search to provide North America with its first fully offline, confidential, and customized executive matchmaking firm. Her goal is to combine her experience recruiting top talent with her passion for helping busy, successful, single men and women find a committed loving relationship.