Now that I’m back on the treadmill and stationary bike for LISS at least six times a week, I have gotten back into reading a bit while plodding along at speeds conducive to maintaining my heart rate at 140 bpm.

My current book is David Bach’s Smart Women Finish Rich. I’m hoping for some new insights beyond what I’ve already gleaned from the audiobook versions of Smart Couples Finish Rich and The Automatic Millionaire. I’m sure the basics will be the same, but sometimes seeing the information in print makes it stick better in my head.

I reached page 72 yesterday in the “Figure Out Where You Stand Financially” chapter and was really struck by how similar Bach’s Quantum Leap System for goal-setting was to the goal-setting chapters of Body-For-Life, Burn the Fat, Feed the Muscle, and The Leanness Lifestyle.

Goal-setting appears to be the universal first step to succeeding in anything in life, whether it is career, finances, or fitness.

Let’s take a look at Bach’s seven rules for setting and achieving your goals here and apply them to a fitness program instead of personal finance just for kicks.

Rule No. 1: Until it’s written down, it’s not a goal–it’s just a slogan.
Many women AND men I know make noises all the time about wanting to lose some weight, start up a 5k running program, or begin lifting weights. Do you know how many of them actually do anything about these vague desires?

Just about 0%.

Writing your goals down may sound and feel stupid, but doing so will make them real, tangible and solid. It’s a lot harder to shove aside and ignore a physical sheet of paper with your goals written on it than it is to shrug off a passing fancy that exists only in your head.

I always write my goals down, whether they are related to fitness or finance.

Rule No. 2: Goals must be specific, measurable, and provable.
The other problem people have with setting goals, according to Bach, is that they don’t get detailed and specific enough with them.

“I want to lose weight” is a good start, but it is still to general to get you going. How much weight? When is your deadline? What is your plan for achieving the weight loss?

These ALL must be addressed. You don’t have to get as detailed as I do in my nutrition and workout plans, but it sure wouldn’t hurt.

Rule No. 3: Take some immediate action within the next 48 hours to start moving toward your goal.
Once you get your goals written and your gameplan made, don’t just let it sit and collect dust until the other demands on your time make you forget about them. Do something immediately.

Toss out the junk food in your kitchen. Visit a few gyms in your area to see what the going rates are and how the facilities are kept. Research recipes for healthy foods. Take a 30 minute walk when you get home from work.

What you are trying to do is build some momentum to get you out of your rut of habit.

Rule No. 4: Once you have written down your goals, put them someplace where you can see them every day.

I post my goals and plan on my blog, keep a copy in my Palm Pilot, carry a print out of them to the gym to review during LISS cardio, put another one in my wallet, and have a final copy handy for bathroom reading. This works even better if you also staple one of your own starting photos (or the worst picture of yourself that you can find) as well as a photo of what you WANT to look like when you finish to your paper.

Psycho? Maybe.

Effective? Hell yeah!

Rule No. 5: Share your goals with someone you love and trust.
Besides sharing with the entire world through this blog, I also let my boyfriend, parents, sister and co-workers know when I’m on another challenge so they’ll understand when I choose not to eat the food that everyone else is having. It is nice to have a local support system, and by letting them know, I won’t hurt anyone’s feelings when I pass up the homemade beef noodles.

Rule No. 6: Develop goals that fit in with your values.
This one may seem off-topic, but for me it is key. I wouldn’t still be eating six meals a day, lifting 3-5 times a week, and running (ugh!)/biking/etc. for cardio at least 3 times a week after two years if I didn’t strongly believe in always being the best I can be physically and mentally. It is very important to me to be in optimum health because I don’t plan on being one of those frail seniors who can’t get around without aid. I want to be the energetic, strong, and yes, buff, granny!

How does being healthy fit in with your values? What will keep you going in this lifestyle after you reach your goal?

If you’ve got no stake in getting fit besides a smaller pant size, you will eventually fail.

Rule No. 7: Review your goals at least once every 12 months.
Well, I believe in reviewing at least once every month when it comes to fitness. Twelve months is a bit long between fitness goals. :slappy:

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YESTERDAY’S EATS

1. 1/3 c. oatmeal, 3 T. raisins, 1 whole egg, 3 egg whites
2. 1 scoop whey, 1 banana
3. 4 oz. chicken breast, 1 c. Mandarin mixed vegetables, 5 oz. baked potato
4. 1 unsalted rice cake, 1/2 T. peanut butter, 3/4 scoop whey
5. 4 oz. chicken breast, 1 c. Mandarin mixed vegetables, 1 small microwaved sliced apple
6. 1 c. light soy milk, 1 scoop whey

Water: 16 cups

Supplements: multivitamin, calcium 600+D, EAS l-glutamine

Calories: 1529 calories (51.4% carb/38.6% pro/12.7% fat)

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YESTERDAY’S WORKOUT

* LISS incline walk (3.7-4.0 mph / 12.5% incline / 15 min)
* HIIT run (5.5-8.0 mph / 0% incline / 30 min)

Calories burned: 477 calories

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DEFICIT: -636 cal (Target: -632 cal/day)

BUDGET NOTES: None