A cautionary tale
Roesler recalls one client, a small-business owner with the aim of upgrading his companyâs data system. As his own boss, his goal was self-imposed, and if not achieved, it would be felt by his small sales and support team. Feeling confident about accomplishing his goal without reprioritizing other projects, he didnât publish a project plan or progress-reporting metrics.
Instead, he became occupied with his already full plate and putting out fires, and wasnât able to keep up with deadlines toward his initial goal.
Roesler says this is a common predicament. What starts as an exciting future accomplishment becomes a never-ending task, leading to exhaustion and distraction and, sadly, to despair of pursuing a goal with no end in sight.
âProper planning and breaking goals into smaller, manageable steps helps to prevent this,â says Roesler. âIntroducing a new goal without factoring in other priorities is a one-way ticket to never really treating a venture as a goal, but only as a vague aspirational resolution.â
Name that goal
Kim Coady, a Lethbridge, Alberta-based personal and group fitness trainer, is a fan of long-term goalsâsomething to build a lifestyle, rather than a quick fix.
âThereâs always room for short-term goals and improvements, but I like to build a healthy lifestyle for my clients and show them balance,â says Coady.
Identifying client goals begins with two questions: âWill this help me in the future?â and âHow does this better my future self?â
Goal-setting strategies
Making SMART goals is just one way to execute your plan of action. Here are some brief descriptions of alternative rubrics.
Hard: A âhard goalâ is specific and challenging, contrasted with a âsoft goal,â which is general and vague.
WOOP: An acronym that stands for Wish, Outcome, Obstacle, Plan, this method uses the research-based theory that it takes more than positive thinking to turn our desires into reality.
Micro goals: Ambitious goals can be intimidating. Making micro goals involves breaking larger goals into smaller parts.
Locke and Latham: This method is based on the proposition that there are five key components to meeting our goals: clarity, challenge, commitment, feedback, and task complexity.
Make it SMART
After pinpointing your goal, Roesler encourages clients to use the SMART criteria: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. Write down your goals to increase commitment, break larger goals into manageable tasks, and create an action plan outlining necessary steps.
Execute it successfully
Roesler suggests identifying two to three âquick winsâ upfront to build momentum and then regularly tracking your progress and celebrating milestones to maintain your motivation.
When it comes to tracking your progress, use what works for you in other areas, says Roesler, whether thatâs an app, spreadsheet, planner, or calendar. Often the quickest and easiest methods are the most effective.
Accountability to the completion of milestones, whether major or minor, is also important, according to Roesler. Seek support from othersâperhaps by asking a friend or family member to be an accountability partnerâto check in with you about your progress, reflect on the relevance of your goals, and maintain a positive mindset. It helps to set aside time on a weekly or monthly basis to review your progress, assess whatâs working, and adjust your plan if needed.
Recruit some supplemental support
The right supplements could also help with successful execution of your goals. Supplements can help when you take them properly and consistently on a long-term basis, says Coady.
She always recommends BCAAs (branched-chain amino acids), especially if you perform ample amounts of cardio. Research shows they may help to maintain your muscle mass and build lean muscle.
She also favours glutamine to help with muscle soreness and repair. She likes to blend this supplement in with her protein powder (which researchers have concluded may be good for âweight management, improving high-energy events, aerobic capacity, quality of life, digestive behaviour score, and sleep qualityâ) or Greek yogurt.
Creatine might assist athletes, like sprinters and weight lifters, who use short bursts of speed or need increased muscle strength. Some research suggests it might also increase cognitive performance.
A daily routine testimonial
Shireen Fabing, 52, of Toronto, is a certified boxing coach, personal trainer, and founder of Strong Is My Beautiful⢠(strongismybeautiful.com). Fabing generously provided the following overview of her own daily routine:
I wear many hatsâmom, wife, athlete, mom of an athlete, coach, and business owner growing a brandâso life does get busy. Without planning ahead or having a routine, âbusyâ can quickly turn into chaos. As women, we typically find ourselves doing all of the above and we have to find time for our own self-care and mental sanity. Iâm asked all the time how I do it. Iâve learned, over time, to take care of myself first and the rest will follow.
Morning starts early with a mushroom coffee (because thereâs no caffeine crash) and quiet time. Most days, my journal is beside meâitâs about gratitude and intentions.
A high-protein breakfast follows; this helps me reach my protein goals. This is key as an athlete and a woman going through perimenopause!
Throughout the day, movement is a priority. This includes a walk a day and my regular training. My daily water intake is 3 to 4 L (12 to 16 cups). The supplemental supports that work for me are evening primrose, ashwagandha, vitamin D, and magnesium.
When my day is over, I make sleep a priority and practise good sleep hygiene, [including] no scrolling in bed! And Iâll be honest: this one tests me a lot.
Over the years, Iâve learned not to be too hard on myself when âlife happens,â but I believe that consistency with daily habits is what helps to achieve or maintain my goals.
A two-for-one deal
If itâs your goal to keep your house clean and tidy, then swapping conventional cleaners for eco-friendly ones brings multiple advantages. For instance, eco-friendly cleaners are typically more concentrated than conventional ones, thereby stretching your dollar. Whatâs more, using a gentler cleaning solution will likely preserve the life of your cleaning equipment and surfaces.
This article was originally published in the January 2025 issue of alive magazine.
