This week I am act I used to joke about this with some of my fitness friends, but today I thought I would share this ridiculous acronym with you in the hopes that it will help you remember how to set up the process of goals and action creation to get what you want. Enjoy!
YOUR GOALS NEED CRABS
CRABS stands for: Clarity – Realistic – Action – Breakdown – Stats
You must be absolutely clear about the goal you wish to achieve. No vague ambitions here, the more laser like your focus the easier it will be to accomplish
Example: I want to wear size 8 jeans. I am currently size 14 jeans.
It’s good to dream big, but you have to also keep your goals in touch with reality. Make it realistic for your abilities, time constraints and life situation.
Example: I am able to commit to training 4xweek on average over the next 12weeks. Working with a trainer I believe I can accomplish my goals.
You can’t reach your goals without a plan of action. Identify all the action steps you need to take in order to reach those goals.
Example: I will strength train with a trainer 2xweek and perform metabolic conditioning on my own 2xweek. I will follow the nutrition program given to me and work with my trainer to follow and stay accountable to the program.I will also get in 10,000 steps per day using my pedometer.
Take your larger goal and break it down to smaller goals. 12weeks is just too far away to stay motivated for most, instead break it down into smaller 4 week goals and even again into weekly action goals, heck even daily action goals. If you can see the light at the end of the tunnel it’s easier to continue pressing forward.
Example: My trainer and I have come up with the 6 most impactful habits I need to do in order to reach my goals. I will focus on one habit every 2 weeks and focus on mastering that action before adding in the next habit. I will continue this process for 12 weeks. The first habit is showing up to workout.
You need to keep stats on your measurements, when you worked out, what you’re eating how you’re doing etc. Keeping stats on yourself keeps you honest about how you are doing and where you are going.
Example: I am currently a size 14 jeans at 26% Bodyfat. I have taken body composition measurements which I will re-measure every 2weeks. I will track progress on my workouts and keep a daily nutrition journal and gold star my weekly improvements.
So that’s CRABS.
If you would like help with your CRABS, CLICK HERE for more help 🙂