by Paul Dunn on
Tags: Personal Trainer
Categories: Industry Insight
In the final part of this series on How to Set Real Resolutions, I will explore 9 strategies to promote goal achievement with your clients and 100 real resolutions you can turn into SMART goals. In Part one I introduced goals, types of goals and the duration of goals. Part two looked at; values, intentions and 7 Powerful principles of goal setting. After this final instalment you should be ready to help your clients start setting real resolutions that are fun and achievable.
9 Strategies for Goal Setting
Goal setting is used in many ways with successful results; it will be the strongest motivational tool you will use in your PT toolbox.
Writing goals down bring them to life, initially you and your client will agree on goals that are mutually agreeable and SMART. Once you have agreed on the goal you should write them down as part of your client and trainer agreement, then, have your client sign to agree their intentions (goals). The goals will form the basic motivators for their new training plan, and will direct Attention, effort, and persistence to stick to their strategies for achieving their goal.
2. Publicly Display Goals
Once goals have been agreed, you as the trainer should encourage your client to publicly display their goals. This could be on the; fridge at home for themselves and their family, on a notice board, on a kitchen cupboard, or even on social media.
3. Inform Family & Friends
Having a support system for your client is very important. Encourage your client to let their friends and family know what they are setting out to do. By doing this not only are they publicly affirming their goals, they are asking for support. This could simply be; asking friends to choose better places to eat, meet for coffee after they have attended their gym session, or socialise at a local Park Run instead of a local restaurant. Having a support network will help them through more difficult times. Your client does not need to lose touch with friends but simply socialise with them in an environment that will help them achieve their goals.
4. Keep a Diary
Using a diary for your client to reflect on their progress can be very helpful and allows them be honest with themselves. Remember it is important for clients to take ownership of their goals. A diary could also be a blog, or even an Instagram account set up specifically for their fitness plan so that they can; publicly affirm, build a support network outside their friendship circle, aid motivation, and draw on ideas from other people taking part in training plans.
5. Workout Tracking
Tracking attendance for the days the client has taken part in their new plan. This can be a rigid approach to designing training plans; it can pigeonhole the client to only working out on set days. If they miss a day it may cause a feeling of failure. A better way of tracking attendance is to track the workouts completed. By doing this the client can make up a missed session as long as all the sessions are completed that week. This is a much more flexible approach and is proven to be much more effective
6. Set Reminders
Technology and more recently wearable technology has become an integrated way of keeping clients motivated towards their goals. From Apple watches; Fitbit, My Fitness Pal, and even Google calendars can set multiple reminders to; attend workouts, complete meal prep, go to bed, and pack your gym bag. There are numerous other apps out there with this functionality and you will not be short of choices when you come to look at using technology as part of your goal setting strategies.
7. Exercise Prescription
This goes without saying, an exercise plan is essentially a strategy for your client to achieve their goal. To ensure it is effective it must be set within the capabilities and experience of the client. If you set the levels; weights, reps, intensities, tempo, or durations beyond the capabilities of the client. You will simply be setting the client up to fail and miss workouts due to; fatigue, DOMS, feelings of inability and possibly reduce their confidence in being able to complete their new plan. This will result in client drop off, and clients that do not return. Exercise prescription must be challenging but within the capabilities and experience of the client.
8. Balance Sheets
Using a list of “Pros” and “Cons” to help the client understand the reasons for achieving their goals is very powerful. It helps the client see the benefit of achieving their goals, and the negatives of not achieving their goals. This brings the clients current lifestyle into review and what it could look like if they achieve or don’t achieve their goal. If the client was not fully committed before completing a balance sheet, they will certainly be more motivated as a result of completing a personal balance sheet, it helps them make a decision to take action.
9. Group Support
When programming your clients new training plan, find opportunity to introduce them to other clients who you may be training. You could plan for them to attend a small group training session with some of your other clients, or attend a group exercise class that will be beneficial socially as well as emotionally and physically. When people group together with similar goals, values, and intentions it strengthens behaviours and what is considered “the norm” such as, attending a 06:15am core class with you as their trainer every Friday. Because the group knows it will help keep their core strong or define their abdominal areas.
100 Real Resolutions You Can Turn into SMART Goals
- Workout 3 times a week
- Complete a full push up
- Take a Pilates class
- Master a full body weight pull up
- Train with Kettlebells once a week
- Train like Wolverine
- Complete a birthday squat set, and squat your body weight for the number of years old you are
- Master a Muscle Up
- Go Rock Climbing
- Learn how to Squat, Bench, Deadlift, and Row
- Go to Yoga once or twice a week
- Add some old school lifts to your workout
- Try HIIT training with different equipment
- Learn 10 different push up variations
- Train like Wonder Women
- Master the Battle Rope
- Try gym based boxing
- Take on the 100 press ups for 30 days challenge
- Become a suspension training ninja
- Understand foam rolling and how it can help your body recover/avoid injury
- Try a boot camp class
- Learn how to clean with a barbell
- Stretch for 10 minutes after every workout
- Learn new variations of your favourite go to exercises
- Go walking on a weekend with friends and family
- Try rock climbing
- Enter an obstacle race
- Go Mountain biking
- Try a new sport (swimming, running, cycling.)
- Get strong and go to a strength class (power lifting club)
- Train for a 5k or 10k run
- Plan family days that are active (exploring cities or the country)
- Travel to work at least once a week by a different route that you have to walk or cycle some of the way.
- Plan to be active on holiday (less than usual)
- Do a midnight race
- Complete the three peaks challenge (National & Yorkshire challenge)
- Go on a mountain bike tour of Yorkshire, Scotland or Wales
- Got to a fitness convention
- Do a treasure hunt with friends in a new city
- Schedule your workouts in calendar (avoid double booking)
- Actually plan your shopping list before you go
- Be flexible with your macros
- Be smart when you eat out – ask to add or remove items from your meal
- Drink at least 1lite of water a day
- Learn how to feed to fuel your body
- Eat breakfast that has 20g protein in
- Find a bunch of snacks at 100 calories or below you can eat through the week
- Learn how to prep one new healthy meal every week
- Ditch fast food and learn how to make a healthy alternative
- Do meal prep on a Saturday or Sunday ahead of the week
- Go to a cooking class with friends or family
- Try Vegan meals
- Work out the percentage of macros you need and the calories they provide
- Only eat treats on one or two days a week
- Learn how to make homemade burgers
- Save time and go food shopping when it is quiet (nighttime)
- Try new vegetables in your diet like celeriac
- Never pay full price for nutrition supplements – find discount codes
- Add unsaturated fats to your diet from Avocado, almonds, or salmon
- Add a casein protein snack or shake at least 1 hour before bed
- Learn the difference between casein & whey protein
- Try non meat or dairy protein sources
- Drink less coffee through the day
- Complete Dry January
- Learn how to make mocktails
- Lean how to poach eggs
- Grow your own herbs and vegetables
- Eat regularly through the day and don’t binge eat because you forgot
- Buy some fancy new gym gear
- Train with your friends
- Do not hit snooze
- Start a meditation practice
- Start a fitness diary
- Meet with friends for coffees not drinks
- Ban tablets and phones from your nighttime routine
- Take a relaxing bath once a week
- Read a book once a month
- Give yourself a reward for hitting your goals
- Update your music play list with new music
- Take actual rest days from training, work, and any responsibility
- Put your goals somewhere visible to keep you going
- Plan your workouts the week ahead
- Pack your gym bag the night before to save time
- Weight yourself a maximum of once a week only
- Listen to some audio books/content on the way to work
- Walk at lunchtime
- Plan your holidays in advance
- Do not read emails after 6pm
- Introduce yourself to new people in the gym (find more training partners)
- Join a running club
- Practice 10 minutes or yoga poses in the morning or night time
- Write yourself lists of your to do jobs (don’t keep them in your head)
- Remember goals are flexible and adjust them to keep motivated
- Try kit flying with friends
- Remember your manners and smile, say thank you, good morning to more people in your day
- Learn a new party trick
- Save more money every week
- Smile more
- Go to bed at the same time every night
- Selfie control, avoid daily selfies. Be more creative on your Instagram
I Hope you have found this series on goal setting helpful and that it has given you further insight how to set powerful SMART goals that will aid your clients progress. Remember to keep your goals SMART with flexible workout rules that your client can adapt and ensure they maintain their progress towards their goals.
Founder & Tutor
#AimHigher with #PTSkills
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