Setting Goals

Meeting News

At the June 25 meeting of Imperial TOPS NE0267, Diann was the best loser, received the Kept It Off award, and was the month’s best loser. This week’s challenges: 1) Exercise for at least ten minutes before breakfast, and 2) Eat a combination of five servings of fruits and vegetables every day.
Donna and Cheryl will provide dessert and a non-gelatin salad for the July 12 dinner at the Community Center. Continuing contests are the area-wide Fun in the Summer Sun Challenge and “Shoot Off Those Pounds” contest. Election for new officers will be July 9.

Programs

Because of absences at today’s meeting, the Area Captain will come at a later date, to be decided. Cheryl presented a program from the April/May TOPS magazine called “Express Yourself.” Members discussed their goals when joining TOPS, their goals for a year from now, and what kind of support and encouragement is personally most effective. Donna will give the program next week.

Tips for Setting Goals (adapted from actionforhappiness.org)

1. Decide. Think of something you want to do or work towards. It should be something you want to do for its own sake, not for something or someone else. It helps if it's just a little beyond what you currently can do - goals that stretch us can be motivating!
2. Write it down. Write down how you will know you have reached your goal and when you want to achieve it. What it will look like and how will you feel when you get there? How does it connect to who or what you value in your life?
   Describe your goal in specific terms and timescales e.g. “I want to lose 10 pounds by this time next year” rather than “I want to lose some weight.” State your goals in terms of what you want, not what you don't want. For example: “I want to be able to wear my favorite jeans again,” rather than 'I don't want to be over-weight anymore.”
3. Tell someone. Telling someone about our goals seems to increase the likelihood that we will stick with them. This is where TOPS comes in!
4. Break down your goal into smaller steps. “I want to be more fit” becomes “I want to be able to run around the park in 20 minutes without stopping.” Set dates for these smaller goals. Small successes work wonders.
5. Plan your first step. If you don't know where to start, your first step could be to research 'how to…' on the internet, think of people you could ask or to read a book on the subject. Then think of your next step…and the next…
6. Keep going. If what you’re doing isn't working, try something else that moves you forward, even a tiny bit. If you're struggling, ask friends for their ideas on what you could do. They may help you see a different way. You may need to adjust your goal or small step.
7. Celebrate. When you reach your goal, take time to enjoy it and thank those who helped you. Think about what you enjoyed and learned along the way.

Join Us!

TOPS Club meets from 9 to 10 a.m. on Thursdays at the Imperial Community Center, with weigh-ins beginning at 8:30. The first meeting is free. Find out more at www.TOPS.org or imperialnetops.blogspot.com.