Determining What Supports You Need To Reach Your Goals (Free Worksheet)

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There is an age-old saying, “It takes a village.” Usually, this is in reference to raising children, but the more you think about it, the more you realize that it truly applies to everything. No matter what we do, none of it would be possible with supporters.

This is especially true when working towards health and fitness goals. If you don’t have solid supporters and supports in place, then you are much less likely to be successful.

 

For example, in the first episode of “My Diet is Better Than Yours” during one woman’s introduction, she told her wife, “The meal plan doesn’t involve meat.”

Her wife’s response? “It doesn’t involve me either.”

By the end of the program, this woman had gone through a divorce and quit her diet and exercise program completely. That’s not to say her spouse’s lack of support was the sole reason, but chances are it was one of the bigger factors.

So, what are supports? Supports are anything that help keep you motivated, excited, inspired, focused, and working towards your goals. Supports are not things you have to fight against on any sort of consistent basis.

What can count as a support? Truly, anything that fits the above criteria, no matter how small. For instance:

• your spouse or significant other
• family members – children, sisters, parents
• friends
• personal trainer / health coach
• positive people on your social media feeds
• workout / eating plan
• grocery store loyalty cards
• grocery coupons like Ibotta
• meal delivery services like Sun Basket
• good quality workout clothes
• tupperware / water bottle
• motivational mantra
• devoted health and fitness journal
• quality headphones

Now that you know what can count as a support, you need to determine which supports are integral for your personal success. Supports tend to look different for everyone depending on your goals, so I encourage you to spend some time mulling over these questions to really nail down what you need.

1. What is your goal?

Is it related to food, fitness, mentality, or all of the above? To really narrow in on your goal, I recommend starting here with your SMART-R goal. I also highly recommend you move away from a scale goal and opt for one related to your activity levels, fatigue, or abilities. 

2. What do you have to have, and what do you have to do, in order to reach this goal?

Gym membership? Home workout equipment? Weekly meal plan? Recipe arsenal? Daily time to reflect and journal? List absolutely everything, no matter how small it may seem; it can make all the difference in your success!

3. Where do you turn when obstacles arise?

To your spouse? To a friend or family member? To a Facebook group? To a podcast while going for a walk? This is another list of items, no matter how small, that count as supports and are integral since obstacles and setbacks are bound to happen. Plan out where those safe places are to renew your motivation so you are not blindsided when they occur.

4. What do you already know you cannot be successful without?

A good playlist or quality podcasts for workouts? A big water bottle? Comfortable workout clothes? A notebook devoted to your health and fitness goals and reflections? Cooking with your spouse a few times a week? List everything you already know is working for you. You may have repeats from the above lists, but that’s ok! It will just reaffirm that you are on the right track to success.

 

5. What are you currently doing that doesn’t support you?

Eating whatever snacks are in the break room that day? Walking into the gym without a plan? Ignoring your reflection journal for multiple days at a time? Not talking with your spouse about your successes and obstacles? Compare these things you’re doing to sabotage yourself with the items that you listed in questions 1-4. If you know that one of the supports you need is directly canceled out by something you are currently doing that does not support you, then why are you still doing it? Which of your supports can you turn to in order to stop doing that thing?

Get your free worksheet that guides you through these 5 questions on Determining Your Supports here.

To discuss some tools on how to actually put these listed supports into action, head here.

If you are struggling to really determine your goals, obstacles, and supports, I can help. As a Health Coach, I specialize in helping working moms make their health and fitness goals realistic and sustainable to their day-to-day life. Learn more about Health Coaching here and let’s talk about how we can improve your health.

Who, or what, are your biggest supports?