Goal Crusher: The Push to Get the Pull
Welcome to the first installment of Goal Crusher! If you checked out one of my previous posts, 6 Ways to Achieve Any Goal, you’re familiar with what I believe to be some of the most applicable and helpful tips to crush your goals. I want to use this series to give you an example of a personal goal, and how I’m applying these tips to my own journey, so you have an idea of what each strategy looks like.
One of my current exercise goals is completing an unassisted pull-up. Right now I’m able to complete a whopping…..ZERO pull-ups and, really, can’t even get myself half way up to the bar. However, my goal is to be able to complete one whole unassisted pull-up by the time 2015 is outta here. Come along with me, and we’ll go through all of the strategies I’m using to make sure I achieve this goal!
Goal Crusher Strategies
1. My Why – I believe in always working to improve myself both physically and mentally. I enjoy challenges, and conquering things — even if I’m not entirely convinced I’ll be able to. I want to be able to add pull-ups into my exercise routines because they will help me to improve my upper body strength, turn my workouts up a notch, improve my overall confidence in the gym, and get me over the hump to even more challenging moves.
2. My SMART goal – Let’s take a look at how “SMART” this really is.
- Specific – I’m specifically working toward completing an unassisted pull-up. Does it get more specific than that? I think no 😉
- Measurable – I can obviously measure the number of reps I can currently complete (which is 0), but going from 0 to 1 makes it really challenging to measure progress. I’m really excited though, because this week I got my Serious Steel Pull-up assist band! This is basically a humongous rubber band (I have the green one) that gives me enough lift to be able to complete a pull-up…but also requires a significant amount of effort on my part. I have it set up in my doorway right now, and keep pumping out a few reps every time I walk by. This is going to make my progress MUCH easier to monitor, because it will be more sensitive to change in the number of assisted pull-ups I can do.
- Attainable – I 100% believe this goal is attainable. I’m not exactly sure how long it will take me to get there, but I’m allowing four months. So, yes…definitely attainable.
- Relevant – In describing my “Why,” I kind of touched on the relevance of this goal to my overall fitness goals. Being able to complete pull-ups will give me another way to build muscle, burn fat, and progress in my fitness level. LOVE IT!
- Time-bound – You bet there’s a due date on this sucker. I’m going to have this accomplished, and hopefully on to the next goal before the end of the year. Tick-tock!
3/4. My Support System/Social Media – I’m going to cheat on this one and combine a couple of the “ways” to achieve any goal. Behind every goal crusher, is a GREAT support system, which I just happen to have between my friends, family and social media connections. I make a concerted effort to surround myself with people who are going to support and challenge me to be my best, and it makes all the difference in my progress. Frequent phone calls, text messages and responses to posts online (if you’re not following me on Facebook, Twitter, G+, Instagram, etc. — you should be!) from friends and family, keep me motivated and always in-check.
Posting frequently on social media outlets is another huge factor in keeping me motivated, and allows me to connect with other like-minded people who are striving for similar goals. Let’s face it, even some of your biggest supporters (mom, dad, best friend, boyfriend, girlfriend – whatever) get sick of listening to you talk about fitness ALL the time, especially if they’re not as into it. Using social media is a great way to give them a well-deserved break, and keep yourself motivated. You might even learn a thing or two from the new connections you make!
There will always be negative people around who will try to bring you down, and you can’t always get rid of them — but I try to avoid them as much as possible, haha. Luckily, support trumps negativity every time, so here’s a thank you, in advance, to all of you fantastic people out there who support and motivate me every single day!
5. Measuring Progress/Celebrating Victories – I love me some data, so you can bet your bottom dollar I’ll be measuring my progress toward this goal. Like I mentioned earlier, having the assist band is going to make it much easier to detect small bits of progress, from a repetition standpoint. Other ways I’ll track progress will include my general energy levels and soreness – these are more subjective, but give another indicator of progress along the way. Posting my progress here, for all of you to follow, will be a great outlet for me to celebrate my victories, as well! I might just have a party when I get that first pull-up 🙂
6. Will I Ever Be Satisfied? – No. This really needs to be the answer to this question, always. Am I going to be excited when I get that first pull-up? Ummm……YES. Ecstatic. I don’t even know what I’ll do after I get the sucker repped out – maybe cry a little? I can tell you this, though. As a goal crusher, the next thing I’m going to do is set a goal to get 3, then 5, then 10. The best thing, in my opinion, about achieving goals, is getting to set the next one!
The Push To Get The Pull(-up)
I’m so excited to bring you all along on my journey to crush this goal, and so many more as I continue to progress in my own fitness journey. It’s not going to be easy, there will be difficult and disappointing days and workouts, but I’m confident that using these six awesome strategies will get me over the next hump! Don’t forget to follow me on Facebook (MCP Total Fitness), Twitter (@mcptotalfitness), Instagram (@megsliftsheavy) and Google+ (Megan Pulvermacher) for daily-ish updates on my progress – can’t wait to see you there!
What are your current goals? Are you implementing this strategies to set, track and achieve them? What other strategies do you use to stay motivated and be a goal crusher? Comment below and let me know!
Thanks for being you — keep it real.
Founder: MCP Total Fitness