How to Set Goals, Manage Expectations and Track Your Progress I Lucy Lismore
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Date: 2022-04-14
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Comments and reviews: 10
S0
Thanks Lucy! Another great video - love your realism and enthusiasm. Always find that inspiring.
My goals are about sustainable changes for a healthy lifestyle. I've learned what my goals need to be through trial and error (more the latter probably.
The hardest thing I find is keeping the new habits going long enough for them to become second nature (like toothbrushing, as you say. I make a lot of progress and am often derailed by sugar, getting bored, external disruptions to my routines or not knowing when it's time to change things up a bit (so that I don't derail myself or make excuses. For example. since March/April '20, I've gone from couch to 17k. 0-5k first. then app to take me to 10k then app to take me to 21k. Did my first 10k virtually which suits me as I like to run solo. I was making my own green smoothies, choosing fruit over biscuits and cakes and then there was a really bad long bout of dreadful weather and long distance travel to care for an ill parent - I just. stopped! I've had such trouble restarting and am making it worse because I'm still cross with myself. It's been a couple of months and I've only managed to run a few times with 6kish being the furthest. I've had to move my mindset to 'even a bad run is better than no run at all'. which helps get out the door. I've dusted off my exercise bike also to try to add variety and make sure I can still do something toward my goal even when it's throwing it down outside. I'm going to do your workouts too --
. maybe I need to be kinder to myself in general and make my mindset 'better do something every day to sustain a healthy habit than nothing at all'. my goals are:
1) do some exercise every day or every other day (depending on need to recover/rest. Variety is key - log the exercise - log the feelings
2) start each day with greens & fill up my water bottle after
3) make more meals from scratch (using less processed ingredients) - loved your curry recipe - more like that please! -
4) if I fancy something sweet, choose fruit or something I have made myself from scratch.
5) weigh myself every 10 days - log the feelings - reflect on last 10 days regarding points 1-4 what went well, what didn't what would be 'even better if'. tweak things for next 10 days accordingly (I'm doing this for accountability to myself, measuring impact and feeling good as a whole person rather than focussing on what I weigh - if the weight comes off too, that's a bonus)
I feel that (now I've posted it here as well, I need to be accountable --
reply
Thanks Lucy! Another great video - love your realism and enthusiasm. Always find that inspiring.
My goals are about sustainable changes for a healthy lifestyle. I've learned what my goals need to be through trial and error (more the latter probably.
The hardest thing I find is keeping the new habits going long enough for them to become second nature (like toothbrushing, as you say. I make a lot of progress and am often derailed by sugar, getting bored, external disruptions to my routines or not knowing when it's time to change things up a bit (so that I don't derail myself or make excuses. For example. since March/April '20, I've gone from couch to 17k. 0-5k first. then app to take me to 10k then app to take me to 21k. Did my first 10k virtually which suits me as I like to run solo. I was making my own green smoothies, choosing fruit over biscuits and cakes and then there was a really bad long bout of dreadful weather and long distance travel to care for an ill parent - I just. stopped! I've had such trouble restarting and am making it worse because I'm still cross with myself. It's been a couple of months and I've only managed to run a few times with 6kish being the furthest. I've had to move my mindset to 'even a bad run is better than no run at all'. which helps get out the door. I've dusted off my exercise bike also to try to add variety and make sure I can still do something toward my goal even when it's throwing it down outside. I'm going to do your workouts too --
. maybe I need to be kinder to myself in general and make my mindset 'better do something every day to sustain a healthy habit than nothing at all'. my goals are:
1) do some exercise every day or every other day (depending on need to recover/rest. Variety is key - log the exercise - log the feelings
2) start each day with greens & fill up my water bottle after
3) make more meals from scratch (using less processed ingredients) - loved your curry recipe - more like that please! -
4) if I fancy something sweet, choose fruit or something I have made myself from scratch.
5) weigh myself every 10 days - log the feelings - reflect on last 10 days regarding points 1-4 what went well, what didn't what would be 'even better if'. tweak things for next 10 days accordingly (I'm doing this for accountability to myself, measuring impact and feeling good as a whole person rather than focussing on what I weigh - if the weight comes off too, that's a bonus)
I feel that (now I've posted it here as well, I need to be accountable --
reply
Esmee
What I like to do with goals is write them down very detailed in case I need a reminder, it also helps me pick new goals better in case a goal failed in the past. I'll give the first goal I set like this in my life.
-The dream: - Being able to run
-Why: - I'll feel safer if I'm able to run when needed, a good cardio-option for heart-health and it'd be pretty bad-ass.
-The (smart) goal: - Running 1 mile by the end of 2019 without stopping.
-How can I start: - 1. Walking without crutches (on the treadmill with handles at first) 2. Spend a total of 5 minutes (trying) to walk a day, adding 5 minutes every week, up to 2 hours. 3. Lose weight. 4. Ramp up the speed to a jog and eventually run.
-Actions taken right now: - 1. Ordered running shoes. 2. Cleaned area around the treadmill. 3. Made a hospital appointment for advice / help.
-Habit(s): - Walk first thing in the morning slowly ramping up the speed, casually buy food for the day by walking to the shops and walk/jog before bed.
-Who can help: - 1. Friend for accountability 2. physical therapist 3. nutritionist.
-Top 3 pitfalls: - 1. Limits of my body 2. Failure to endure the pain. 3. Lack of consistency.
-Chances of success: - 6/10
-Review: - Goal failed due to pitfall one, can sprint to safety with a few day recovery time in case of emergency. Positive side-effects: Learning to walk, losing 70kg, enabling new goals such as lifting, becoming financially independent, being more social. Going to look for a cardio alternative; rollerblading, cycling, swimming are up first.
This first goal is always a good reminder that I can aim high, just sometimes the initial dream isn't for me or isn't achievable, but something unexpected comes along. The fact my disabled body can lift, and quite heavy weights as well, is absolutely mindblowing, much more than it'd been had I succeeded to run. (Chance of success I gave lifting was 2/10, I can't imagine my life without it now)
reply
What I like to do with goals is write them down very detailed in case I need a reminder, it also helps me pick new goals better in case a goal failed in the past. I'll give the first goal I set like this in my life.
-The dream: - Being able to run
-Why: - I'll feel safer if I'm able to run when needed, a good cardio-option for heart-health and it'd be pretty bad-ass.
-The (smart) goal: - Running 1 mile by the end of 2019 without stopping.
-How can I start: - 1. Walking without crutches (on the treadmill with handles at first) 2. Spend a total of 5 minutes (trying) to walk a day, adding 5 minutes every week, up to 2 hours. 3. Lose weight. 4. Ramp up the speed to a jog and eventually run.
-Actions taken right now: - 1. Ordered running shoes. 2. Cleaned area around the treadmill. 3. Made a hospital appointment for advice / help.
-Habit(s): - Walk first thing in the morning slowly ramping up the speed, casually buy food for the day by walking to the shops and walk/jog before bed.
-Who can help: - 1. Friend for accountability 2. physical therapist 3. nutritionist.
-Top 3 pitfalls: - 1. Limits of my body 2. Failure to endure the pain. 3. Lack of consistency.
-Chances of success: - 6/10
-Review: - Goal failed due to pitfall one, can sprint to safety with a few day recovery time in case of emergency. Positive side-effects: Learning to walk, losing 70kg, enabling new goals such as lifting, becoming financially independent, being more social. Going to look for a cardio alternative; rollerblading, cycling, swimming are up first.
This first goal is always a good reminder that I can aim high, just sometimes the initial dream isn't for me or isn't achievable, but something unexpected comes along. The fact my disabled body can lift, and quite heavy weights as well, is absolutely mindblowing, much more than it'd been had I succeeded to run. (Chance of success I gave lifting was 2/10, I can't imagine my life without it now)
reply
ollekath
Thanks! Writing my goals down here:
I want to live in a healthy and fit body, because I love moving. Motivation is growing as I want to be a proper role model regarding health for my kids.
Specifically, this means I want to get below 60kg (I'm 1, 55m -high- with 72kg at the moment) because I know it's so much easier to move then. Fitness is fuzzier. I'll go with 10 seconds handstand and one proper chin-up, because I can already do 1 second whobbly handstand and want to build -pull force- so that I can finally go climbing again.
Mini-habits leading to these goals.
1. When I don't feel like eating but know I must to prevent cravings, I'll go for a drinkable meal. Same when I'm already in craving mode. It's a powder that advertises with containing everything the body needs regarding vitamins, protein and the like. For me one cup contains just enough energy to prevent cravings while keeping me going.
2. I put a bar to the door of -homeoffice room-. Every time I go inside, I'll jump up to catch the bar and hang as high as I can, releasing / coming down as slowly as possible. I'm at 4 seconds right now.
3. Before washing the dishes, I'll try a handstand and hold it as long as possible.
Tracking my progress will be counting the seconds I can do for 2 and 3. As 1 is about calory deficit, I'll weigh myself once a month and track how well my trousers fit. It's been getting better in the last days, so maybe I'll add measuring the belly region about once a week.
This. this may actually work! Thank you so much.
I'm into writing this stuff down more, now. So I'll actually create a spreadsheet to write down the seconds and measurements. May be motivating looking back.
reply
Thanks! Writing my goals down here:
I want to live in a healthy and fit body, because I love moving. Motivation is growing as I want to be a proper role model regarding health for my kids.
Specifically, this means I want to get below 60kg (I'm 1, 55m -high- with 72kg at the moment) because I know it's so much easier to move then. Fitness is fuzzier. I'll go with 10 seconds handstand and one proper chin-up, because I can already do 1 second whobbly handstand and want to build -pull force- so that I can finally go climbing again.
Mini-habits leading to these goals.
1. When I don't feel like eating but know I must to prevent cravings, I'll go for a drinkable meal. Same when I'm already in craving mode. It's a powder that advertises with containing everything the body needs regarding vitamins, protein and the like. For me one cup contains just enough energy to prevent cravings while keeping me going.
2. I put a bar to the door of -homeoffice room-. Every time I go inside, I'll jump up to catch the bar and hang as high as I can, releasing / coming down as slowly as possible. I'm at 4 seconds right now.
3. Before washing the dishes, I'll try a handstand and hold it as long as possible.
Tracking my progress will be counting the seconds I can do for 2 and 3. As 1 is about calory deficit, I'll weigh myself once a month and track how well my trousers fit. It's been getting better in the last days, so maybe I'll add measuring the belly region about once a week.
This. this may actually work! Thank you so much.
I'm into writing this stuff down more, now. So I'll actually create a spreadsheet to write down the seconds and measurements. May be motivating looking back.
reply
Jahazie
I-m just starting this 30 days journey, aiming for a lifestyle change in the long term: )
I want to lose weight for 3 main reasons:
1. I got clinic results saying I have insulin resistance, and that was a hard reality check for me- My family has history with diabetes and heart disease. If I keep going with this lifestyle, it would lead to early stages of diabetes, diabetes and probably other health issues
2. My mom is really sick, and while my dad takes care of her really well, he has to work outside the house again, so I want to be able to help them more. They-ve provided me with everything thought these years, so Now that they need me, I want to be able to do things without needing to rest every 10 minutes because I feel exhausted.
3. I am not happy with the way my body feels and look. I know it-s not the best form I can have, and I want to be able to look in the mirror and see a healthy body, not one that I-ve neglected for the past 10 years. I want to feel like I could do everything, that I have the physical strength to do lots of things and to enjoy life.
reply
I-m just starting this 30 days journey, aiming for a lifestyle change in the long term: )
I want to lose weight for 3 main reasons:
1. I got clinic results saying I have insulin resistance, and that was a hard reality check for me- My family has history with diabetes and heart disease. If I keep going with this lifestyle, it would lead to early stages of diabetes, diabetes and probably other health issues
2. My mom is really sick, and while my dad takes care of her really well, he has to work outside the house again, so I want to be able to help them more. They-ve provided me with everything thought these years, so Now that they need me, I want to be able to do things without needing to rest every 10 minutes because I feel exhausted.
3. I am not happy with the way my body feels and look. I know it-s not the best form I can have, and I want to be able to look in the mirror and see a healthy body, not one that I-ve neglected for the past 10 years. I want to feel like I could do everything, that I have the physical strength to do lots of things and to enjoy life.
reply
M00Nabove
You know how to motivate people. :)
Therefore for what feels like a millionth time - I'll give it another go.
My goal is to be able to fit into size 38 and fix my healt issues. I am now size 40 and sometimes even need to get 42. I was 38 about 10 years ago but I don't do any regular exercise, I never was a sporty person. As a result my metabolism is slowing down and I'm in risk of developing diabetes.
My problem is consistency: I am unable to do anything longterm because I usually get sick and it lasts for weeks. Record was in 2020 when I was unwell (cold like symptoms, feverish, exhausted all day, every day) for over 3 months. I had this all my life but it seems to be getting worse. No doctor ever had any explanation and I tried a few in several countries.
But I suspect that if I manage to get my metsbolism working faster again it would improve + it should delay onset of the diabetes. Looking good in dize 38 will be just a bonus. :) Let's see how far I can take it this time.
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You know how to motivate people. :)
Therefore for what feels like a millionth time - I'll give it another go.
My goal is to be able to fit into size 38 and fix my healt issues. I am now size 40 and sometimes even need to get 42. I was 38 about 10 years ago but I don't do any regular exercise, I never was a sporty person. As a result my metabolism is slowing down and I'm in risk of developing diabetes.
My problem is consistency: I am unable to do anything longterm because I usually get sick and it lasts for weeks. Record was in 2020 when I was unwell (cold like symptoms, feverish, exhausted all day, every day) for over 3 months. I had this all my life but it seems to be getting worse. No doctor ever had any explanation and I tried a few in several countries.
But I suspect that if I manage to get my metsbolism working faster again it would improve + it should delay onset of the diabetes. Looking good in dize 38 will be just a bonus. :) Let's see how far I can take it this time.
reply
Shreekumar
I have been following you for a while, I am at 136 kgs, I wish to get fit. My goal is to reach 85kg-87kgs as my BMI fits height. As for the why I wanna feel that I am in control of my life, it feels like no matter how much I try it never happens, like you said once you fail you give up and don-t go back to it. I have tried to lose weight and really tried to lose 3-4 times but failed, this is the first time I-ve been serious about it. I even thought of getting personal training from you through your website but unfortunately I don-t have the funds, but I have started to make some changes in my lifestyle. I hope that following you might help me reach my goals. I want to better myself, physically and mentally and emotionally and I feel my weight has always hindered me mentally and emotionally and physically by default. Thank you for making such content that motivates people like me.
reply
I have been following you for a while, I am at 136 kgs, I wish to get fit. My goal is to reach 85kg-87kgs as my BMI fits height. As for the why I wanna feel that I am in control of my life, it feels like no matter how much I try it never happens, like you said once you fail you give up and don-t go back to it. I have tried to lose weight and really tried to lose 3-4 times but failed, this is the first time I-ve been serious about it. I even thought of getting personal training from you through your website but unfortunately I don-t have the funds, but I have started to make some changes in my lifestyle. I hope that following you might help me reach my goals. I want to better myself, physically and mentally and emotionally and I feel my weight has always hindered me mentally and emotionally and physically by default. Thank you for making such content that motivates people like me.
reply
Valeria
I want to loose body fat, not exactly weight, because I'm good in that. I wand to have more toned legs and hips, and specially, I want a flat belly. The reason why, 1. for my health, I know I have terrible eating habits (love junk food and eat sugar for anxiety) and 2. Because I've always struggled with my self esteem and I don't like how my body looks, so I want to be able to look in the mirror and say -hey look how good you look today and how hard you're working for your dreamed body-
By the way, I have your ebook and it's awesome, Lucy! I've made so much progress and I'm already seeing muscles in my arms, my butt is rounder and my legs are thinner (I'm still struggling with belly fat though. Happy new year to you too.
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I want to loose body fat, not exactly weight, because I'm good in that. I wand to have more toned legs and hips, and specially, I want a flat belly. The reason why, 1. for my health, I know I have terrible eating habits (love junk food and eat sugar for anxiety) and 2. Because I've always struggled with my self esteem and I don't like how my body looks, so I want to be able to look in the mirror and say -hey look how good you look today and how hard you're working for your dreamed body-
By the way, I have your ebook and it's awesome, Lucy! I've made so much progress and I'm already seeing muscles in my arms, my butt is rounder and my legs are thinner (I'm still struggling with belly fat though. Happy new year to you too.
reply
Jasmine
I want to be able to bend over, sit on the ground, crouch down, etc. without feeling like it's a huge struggle and like I'm out of breath. Same with going on walks and what not. I would also like to one day be able to do the splits or just be more flexable in general. With my size, I want to be able to go down a couple sizes in clothing, be back at a similar size I was a couple years ago before I started gaining a lot of weight.
I just want to be able to be proud of the way I look and be healthy for my future, so I can play with my children, and my grandchildren (just thought I'd mention, I'm still young, but I just want to be healthy enough to do those things when the time comes)
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I want to be able to bend over, sit on the ground, crouch down, etc. without feeling like it's a huge struggle and like I'm out of breath. Same with going on walks and what not. I would also like to one day be able to do the splits or just be more flexable in general. With my size, I want to be able to go down a couple sizes in clothing, be back at a similar size I was a couple years ago before I started gaining a lot of weight.
I just want to be able to be proud of the way I look and be healthy for my future, so I can play with my children, and my grandchildren (just thought I'd mention, I'm still young, but I just want to be healthy enough to do those things when the time comes)
reply
laura_
right now I'm not overweight, but I'm not feeling energetic or very good in my body. I feel. average and my body is the result of okay eating habits, okay working out and totally within my comfort zone. I want to see how my body looks like if I followed a goal with consistency and eat healthy (aka less sugar and comfort food and more plants in my dishes! So my goal is to loose 5 kilos over the next six months, but that's not the ultimate goal. The ultimate goal is to prove to myself that I can follow through with a plan: D If that results in a kilo more or less, its not important. I hope to have more energy and self-belief. I hope it's not too esoteric: D
reply
right now I'm not overweight, but I'm not feeling energetic or very good in my body. I feel. average and my body is the result of okay eating habits, okay working out and totally within my comfort zone. I want to see how my body looks like if I followed a goal with consistency and eat healthy (aka less sugar and comfort food and more plants in my dishes! So my goal is to loose 5 kilos over the next six months, but that's not the ultimate goal. The ultimate goal is to prove to myself that I can follow through with a plan: D If that results in a kilo more or less, its not important. I hope to have more energy and self-belief. I hope it's not too esoteric: D
reply
Rosalien
Ohh yes I'm excited for this series, thank you!
End goals:
I'd like to feel strong, confident and energized in my body most of the time: )
Also, if I could fit my old clothes, that would be lovelyy
Steps:
Follow this series every day, + yoga with Adriene.
Bike/walk/swim everyday.
Saying loving/encouraging things to myself and my body in the mirror! haha
Mini goals:
At the end of februari: feeling more strong and confident about working out
At the end of march: having nailed my own workout routine + more energized
At the end of april: feeling good and confident in my body overall: )
reply
Ohh yes I'm excited for this series, thank you!
End goals:
I'd like to feel strong, confident and energized in my body most of the time: )
Also, if I could fit my old clothes, that would be lovelyy
Steps:
Follow this series every day, + yoga with Adriene.
Bike/walk/swim everyday.
Saying loving/encouraging things to myself and my body in the mirror! haha
Mini goals:
At the end of februari: feeling more strong and confident about working out
At the end of march: having nailed my own workout routine + more energized
At the end of april: feeling good and confident in my body overall: )
reply
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