Goal setting: A success story and some tips for setting your own goals

Working out on the road by Melissa Gindling

Have you ever made a New Year’s resolution and then given up by week one or two?

A couple of years ago, I discovered I couldn’t fit into my clothes−they were shrinking! I was forced to buy bigger sizes yet again. I had consistently gained three to five pounds every year over the past few years. I realized enough was enough and decided to make that New Year’s resolution.

But, how was I going to lose weight and get in shape with my crazy Cook travel schedule? I had no one to motivate me. Would I give up after only one or two weeks? I suddenly understood that the motivation to improve myself had to come from within. I couldn’t rely on anyone else.

I knew it wouldn’t be cost effective to join an expensive gym or fitness center. I did some research and discovered the free Nike+ Training Club app. The app provides a “personal trainer” with more than 100 workouts, enabling me to track my progress and stay motivated.

I also watched what I ate and started running. I had never run in my life! I also started taking Pure Barre and OrangeTheory Fitness classes.

The weight started to come off slowly, but I definitely noticed the changes. I knew that I needed to keep at this no matter what. I felt like I had more energy than ever.

I dropped 33 pounds and four sizes over the course of 10 months. And, no, I haven’t stopped traveling. But, if you have the fortune (or misfortune) to travel with me, I will drag you to the gym, a run in the park, and/or an OrangeTheory or Pure Barre class.

Exercising has been good for my body, mind, and soul. You have to find a happy place within yourself, and be disciplined.

Since beginning this weight-loss journey, I have completed more than 25 races, including my second half-marathon. I even dropped my time by 35 minutes!

Thanks to John Brumleve, Jansen Perdue, Erin Martin, and the many others who have been brave enough to work out with me!

Goal setting in 2015 by Francie Hurst

Did you start the new year with plans to make some changes in your life? You can see in Melissa’s story that you can be successful when you set your mind to it. Use these tips provided by Veritas Risk Services in their Live Well, Work Well newsletter this month. These thoughts can help you set achievable goals, whether they are fitness goals, financial goals, or professional goals.

1. Set specific, measurable goals. A vague goal is easily broken. If you’re dieting to lose weight, set a specific number as your goal. If you’re saving, decide on a precise dollar amount. Detailed goals help you focus, making it easier to determine an end point and to meet benchmarks along the way.
2. Choose goals that are meaningful to you, not to somebody else. If you’re doing it for yourself, rather than to please others, you’ll have much more motivation to succeed.
3. Don’t do what you’ve always done. Try something new, especially if what you’ve been doing hasn’t worked in the past.
4. If you have more than one goal, try varying the levels of difficulty. Completing smaller goals will give you the momentum you need to achieve a big one, and small successes will keep you from obsessing about difficulties along the way.
5. Use other people to hold yourself accountable. It’s one thing to fail privately, but nobody likes to be seen as unsuccessful by other people. Announce your goals on social media to commit yourself, or consider adding another negative consequence to failure. In his book “Drop Dead Healthy,” A.J. Jacobs conquered his snacking urges by asking his wife to mail a signed contribution to a hate group if he didn’t stop snacking. The thought repulsed him so much that he refused to give in to temptation.
6. Most importantly, if you mess up, do not give up. There is a world of difference between experiencing a setback and stopping. So stick with it! It’s a new year and a fresh start—there’s no better time to make a commitment to a positive change in your life.

So, instead of making resolutions that will quickly fade, why not try setting goals for yourself? With a new attitude, use these tips to increase the probability of success for your 2015 goals.