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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. When

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Speaker 1: it comes to sports performance, we talk about three types

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Speaker 1: of goals to help us achieve our desired outcomes, and

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Speaker 1: those three types of goals are process, performance, and outcome. Unfortunately,

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Speaker 1: people far too often only set that outcome goal, and

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Speaker 1: that's problematic. Now we can and should utilize this same

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Speaker 1: type of strategy goal setting strategy to achieve other things,

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Speaker 1: including weight loss. And so I have adapted them in

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Speaker 1: my own way to help you do that. But first

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Speaker 1: let me clarify what they are. Again started with sports

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Speaker 1: performance essentially, but we can extrapolate them out. I would argue,

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Speaker 1: really well, the way I've done it to help you

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Speaker 1: achieve your goals if that goal is weight loss, as

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Speaker 1: it is for so many people. And so I'm gonna read,

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Speaker 1: you're gonna hear me. Pick up the book, flip through it.

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Speaker 1: From my Sports Psychology Concepts and Applications textbook back from

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Speaker 1: when I got my masters. This is the fifth edition,

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Speaker 1: so it's older. I'm sure there's more sense, but the

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Speaker 1: information is is still good, all right, It's it's still

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Speaker 1: what it is and I'm just gonna read verbatim real quick.

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Speaker 1: Outcome goals, performance and process. So outcome goals focus on

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Speaker 1: the outcomes of sporting events and usually involve some sort

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Speaker 1: of interpersonal comparison. A typical outcome goal might be to

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Speaker 1: win a basketball game, place first in a volleyball tournament,

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Speaker 1: defeat an opponent in tennis, or finish the season with

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Speaker 1: a winning record. It is very typical for coaches to

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Speaker 1: speak in terms of the number of wins they hope

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Speaker 1: to have in a particular season. Outcome goals performance goals

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Speaker 1: specify an end product of performance that will be achieved

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Speaker 1: by the athlete relatively independently of other performers and the team.

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Speaker 1: A typical performance goal for an individual athlete might be

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Speaker 1: to strike out seven batters, score points in a basketball game,

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Speaker 1: serve five aces in a tennis match, or get fifteen

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Speaker 1: kills in a volleyball game. Intuitively, athletes and coaches should

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Speaker 1: prefer performance goals to outcome goals for two fundamental reasons. First,

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Speaker 1: if performance goals are accomplished, there's a good possibility that

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Speaker 1: outcome goals will also be accomplished. Second, personal satisfaction can

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Speaker 1: be realized from the achievement of performance goals even if

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Speaker 1: the outcome goals remain unfulfilled. Really important? Okay, and that

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Speaker 1: applies to exercise and weight loss. Let me say it

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Speaker 1: one more time. Personal satisfaction can be realized from the

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Speaker 1: achievement of performance goals, even if and I would say

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Speaker 1: not yet, you know, if the outcome goals haven't yet

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Speaker 1: been achieved when it's weight loss remain unfulfilled. And finally,

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Speaker 1: process goals focus on specific behaviors exhibited throughout a performance.

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Speaker 1: So important when it comes to weight loss and a

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Speaker 1: exercise and a wellness plan. Right, and our performance is

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Speaker 1: the plan. Right focus on specific behaviors exhibited throughout a performance.

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Speaker 1: For a weight loss goal, the performance is the time frame.

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Speaker 1: A typical process goal for an athlete might be to

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Speaker 1: keep the left elbow straight while executing a golf drive,

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Speaker 1: to keep the elbow down and risk firm in the

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Speaker 1: tennis back hand, or to focus on the spiker and

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Speaker 1: not the ball in volleyball blocking. Each of these behaviors

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Speaker 1: reflects proper and effective technique for executing a specific athletic task.

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Speaker 1: If the athlete is successful in setting and meeting process goals,

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Speaker 1: improved performance and outcome goal should be the result. All right,

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Speaker 1: putting the book away, do you understand the connection? Now,

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Speaker 1: what's the difference in the three goals. The main difference

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Speaker 1: is how much control we have over them. We have

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Speaker 1: much more control, almost total control over the process goals,

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Speaker 1: a little less over performance, and significantly less over the

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Speaker 1: outcome goals. Let me give you one more quick example

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Speaker 1: to clarify it, and then I'm going to break it

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Speaker 1: down for weight loss. Okay, if you're a runner, right

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Speaker 1: and your goal is to run a sub for our marathon,

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Speaker 1: that's your outcome goal, the end result. I want to

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Speaker 1: run a marathon under four hours, all right. Now, your

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Speaker 1: performance goals would be things that are going to be

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Speaker 1: measurable and help you achieve that outcome goal. So a

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Speaker 1: performance goal might be to run a marathon in an

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Speaker 1: hour and fifty minutes. You know there is math that

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Speaker 1: you double your half marathon time add ten or fifteen

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Speaker 1: minutes should roughly be around there, and their charts you

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Speaker 1: can use as well. You could have a specific five

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Speaker 1: k time as well ten K time, things like that. Now,

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Speaker 1: the process goals are improving your performance, so these are

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Speaker 1: things like run with a higher cadence you know, increased

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Speaker 1: foot strikes, it may be too, decrease the rotation your

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Speaker 1: arms swing, to relax your shoulders. Okay, those are things

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Speaker 1: that you can't really fail at doing. To improve how

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Speaker 1: you run is going to improve your performance goals and

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Speaker 1: hopefully ultimately your outcome goals. But your outcome goals you

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Speaker 1: have so much less control over. It may be degrees

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Speaker 1: on race day when you're trying to run that sub four.

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Speaker 1: And I've talked about this. I've been there myself and

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Speaker 1: pacing clients, and we had to change our outcome goals.

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Speaker 1: We don't have to change our process goals. Maybe add

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Speaker 1: a few new ones, like you know, stop at every

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Speaker 1: aid station and ice down a bandanna and hold onto that,

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Speaker 1: put it around your neck and things like that, but

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Speaker 1: it's still going to remain the same higher cadence, less

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Speaker 1: arms swing, and so process goals, performance goals. Outcome goals

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Speaker 1: are so important not just to sports performance, but again

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Speaker 1: we can adapt them for weight loss and forgetting healthier.

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Speaker 1: All right, So I've adapted kind of simplified um. And actually,

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Speaker 1: if you look at a bunch of the articles on

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Speaker 1: these three types of goals, I would argue process goals

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Speaker 1: and performance goals they get kind of muddied for obvious reasons,

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Speaker 1: and so I'm just going to simplify them out for

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Speaker 1: your goal of weight loss. And so when it comes

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Speaker 1: to weight loss, we've got an exercise component, yes, and

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Speaker 1: we have a nutrition component. You need both. You need both,

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Speaker 1: all right. So I'm doing it like this, process goals

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Speaker 1: for our purposes, our first steps. Performance goals are the

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Speaker 1: strategy and the habits you're going to adopt, and the

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Speaker 1: outcome goals are the desired results. And you can literally

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Speaker 1: and should make a chart three columns process, performance outcome.

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Speaker 1: All right, So what are examples? Well, process goals for

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Speaker 1: your nutrition your diet plan, bring food to work, prepare

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Speaker 1: food ahead of time, Maybe join something like weight Watchers,

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Speaker 1: a group, some kind of support group. Maybe it's to

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Speaker 1: sign up for home food delivery system for a certain

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Speaker 1: amount of time. Maybe you're gonna buy some cookbooks to

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Speaker 1: help you prepare the foods you need. Maybe you see

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Speaker 1: a nutritionist, get started that way, sit down, figure out

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Speaker 1: certain things. Right. The performance goals for your nutrition plan

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Speaker 1: are things such as lose one to two pounds per week,

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Speaker 1: eat a certain number of meals per day. If that's

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Speaker 1: going to be your strategy. It's when I've used eat

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Speaker 1: five to six medium sized meals a day. Maybe it's

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Speaker 1: to eat every three hours, which would tie into that

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Speaker 1: five to six meals per day. Things like I've talked

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Speaker 1: about in prior podcasts. Eat a certain number of grams

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Speaker 1: of protein per day. Write about half your body weight

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Speaker 1: plus or minds in grams. Maybe drink a certain amount

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Speaker 1: of water per day, same formula, roughly half your body

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Speaker 1: weight in ounces per day plus or minus. And maybe

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Speaker 1: it's things like eat breakfast every day, eat a salad

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Speaker 1: for lunch every day, one salad at least, try to

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Speaker 1: do that. Now you see how you're process goals. They're

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Speaker 1: gonna get you started. Your performance goals are the habits,

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Speaker 1: the behaviors, and then the outcome goals are, yes, lose

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Speaker 1: x number of pounds, but I want you to throw

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Speaker 1: in those other ones I've talked about. Attain a certain

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Speaker 1: body fat percentage, maybe lower your blood pressure, maybe lower

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Speaker 1: your triglyceriides, maybe get off certain medications. Those are outcome

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Speaker 1: goals as well. But now you see how you can

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Speaker 1: create those three columns and should What are you going

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Speaker 1: to do? What are those first steps and then what

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Speaker 1: are those measurable performance goals one to two pounds a

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Speaker 1: week towards your larger weight loss goal. All right, When

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Speaker 1: you put those process goals into play, when you put

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Speaker 1: the performance goals into play consistently, you can't not make

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Speaker 1: changes to your outcome goals. You can't not hit them

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Speaker 1: if you do it, if you set those outcome goals correctly,

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Speaker 1: and if you do your performance goals consistently. All right,

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Speaker 1: And then finally with the exercise component process goals, first steps,

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Speaker 1: what would those be? Buys some exercise equipment, maybe for

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Speaker 1: the house, maybe by a fitness tracker. Maybe join a gym,

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Speaker 1: maybe join a walking club or running club. Again, community,

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Speaker 1: just like weight watchers type thing. If that's something that

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Speaker 1: works for you or you're interested in there's power in community.

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Speaker 1: Maybe like a nutritionist. Maybe you hire a personal trainer

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Speaker 1: for a certain number of sessions, subscribe to this show.

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Speaker 1: That is a phenomenal first step. And maybe you sign

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Speaker 1: up for a charity event. They could also be your

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Speaker 1: outcome goal walk of five k, bike, a hundred k,

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Speaker 1: or a fifty k, some athletic themed event with a

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Speaker 1: charity components so powerful as an outcome goal, what are

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Speaker 1: the performance goals so straightforward, you're going to exercise a

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Speaker 1: certain number of times per week. One of the most

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Speaker 1: powerful performance goals when you're trying to get healthy and

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Speaker 1: lose weight, and you could break it down even further,

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Speaker 1: get a certain number of minutes of cardio per week,

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Speaker 1: per week, and in my book Beat the Gym, I

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Speaker 1: give you a number. I say, you know what make

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Speaker 1: it to start. I know that we have certain guidelines

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Speaker 1: that are given by different governmental organizations. But let's say

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Speaker 1: your body weight in minutes, if you're two hundred pounds

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Speaker 1: two undred minutes, if your hundred fifty pounds, hundred and

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Speaker 1: fifty minutes of cardio. Anyway, you want to break it

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Speaker 1: up twenty minutes one day, thirty minutes the next, an

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Speaker 1: hour the next, and as you lose weight, you can

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Speaker 1: pull back on the cardio a little bit and maybe

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Speaker 1: spend more time strength training. Great way to do it.

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Speaker 1: A couple other performance goals. Walk more total steps each week,

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Speaker 1: and instead of saying you're gonna hit ten thousand a day,

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Speaker 1: as I said in a prior podcast, how about a

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Speaker 1: couple of hundred steps more per day and you try

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Speaker 1: some as you won't do it and this is a

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Speaker 1: good way to take that whole week into account. See

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Speaker 1: what you do, See what your average is. Right now,

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Speaker 1: how many steps are you walking per day? And if

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Speaker 1: you're now walking to three thousand, well then let's do

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Speaker 1: that math three thousand times seven thousand steps per week.

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Speaker 1: Let's say we're gonna hit three thousand or twenty four thousand,

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Speaker 1: and start breaking it up that way, incremental changes over time. Okay,

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Speaker 1: another great performance goal for your exercise. We'll throw it in.

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Speaker 1: Listen to the show three times per week. Every show

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Speaker 1: I do three a week. It's another great goal. It's

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Speaker 1: gonna help you towards your goal. You're gonna get some

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Speaker 1: great information, great tips that you can put into play

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Speaker 1: right away. All right, what are the outcome goals? Yes,

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Speaker 1: weight loss is there, but it's not that's more on

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Speaker 1: your diet side connected. But for your outcome goals, I

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Speaker 1: want things like do ten pull ups if that's something

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Speaker 1: you've always wanted to do. Do a sixty second plank

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Speaker 1: if you have if you can't hold a plank for

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Speaker 1: a minute, and that's super challenging. Maybe it is to

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Speaker 1: run a marathon or a half marathon. Maybe it's to

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Speaker 1: run your first five k, or walk your first five k,

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Speaker 1: or do thirty push ups, or do that hundred k

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Speaker 1: bike ride for charity. Or maybe it's to swim a

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Speaker 1: mile NonStop or one lap of the pool NonStop. Make

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Speaker 1: a chart with these three columns, process, performance, outcome. Again,

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Speaker 1: I'm loosely adapting them, but you understand what I'm getting

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Speaker 1: at here. First steps, then behavior change, and then the

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Speaker 1: outcome goals. And those outcome goals for exercise. I want

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Speaker 1: those the ultimate It's actually a you could throw it

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Speaker 1: as a fourth type of category for the weight loss,

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Speaker 1: But the outcome goals for exercise is not the weight

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Speaker 1: loss per se. It will come, I promise if you

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Speaker 1: do all of these things. This is what I did

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Speaker 1: with my clients, all of my clients when I was

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Speaker 1: a trainer years ago. We did these three types of columns.

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Speaker 1: But that third column for exercises so important, and that's

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Speaker 1: what we would break down. What did they want to do, Oh,

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Speaker 1: ten chin ups or ten pull ups. And as you

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Speaker 1: work towards those outcome goals with exercise and with nutrition

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Speaker 1: your diet plan, when you start to implement those over time,

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Speaker 1: and you have something to shoot for and to measure

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Speaker 1: and that doesn't change your life drastically, and it's actually

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Speaker 1: fun and motivating because all of a sudden you go, oh,

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Speaker 1: you know what I can do to chin ups this week?

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Speaker 1: Three weeks ago, I couldn't do half a one, or

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Speaker 1: I am hitting three workouts per week. I am hitting

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Speaker 1: my protein intake per day. And it will never be perfect,

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Speaker 1: but you don't need perfect to see results. And so

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Speaker 1: this is what a coach would do for you. This

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Speaker 1: is what a great coach would do. Sit down, break

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Speaker 1: it down, give you a plan that you can follow,

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Speaker 1: that you can measure that does work for you. That's

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Speaker 1: why I give you so many different options. But this

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Speaker 1: is how you do it. And it's not torture, it's

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Speaker 1: not deprivation, and it's not focusing on what you're not doing.

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Speaker 1: Did you notice that there's nowhere in here I talked

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Speaker 1: about cutting things out or doing something you don't want

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Speaker 1: to do. No, it's focusing on achieving things, building that

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Speaker 1: self efficacy over time, eating enough protein, drinking enough water.

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Speaker 1: We hear it all the time, you read it all

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Speaker 1: the time, but you need to put it into a

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Speaker 1: plan for you. And you don't have to do and

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Speaker 1: shouldn't do all of these things at once. That's how

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Speaker 1: you fall off, is when you try to do too

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Speaker 1: much at once. But these things all complement one another.

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Speaker 1: Getting the protein, in getting getting the water, in doing

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Speaker 1: a certain number of workouts per week, measuring your progress

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Speaker 1: each week with the one to two pounds maybe of

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Speaker 1: weight loss. And that is the number of people for

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Speaker 1: most people, one to two pounds per week, fifty to

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Speaker 1: a hundred pounds a year. And I am not just

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Speaker 1: all about weight loss, as you know if you've listened

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Speaker 1: to just a handful of my shows already. But it's

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Speaker 1: part of being healthy and it's what so many of

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Speaker 1: you want, and it's doable for every single one of

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Speaker 1: you if you follow this type of plan all right

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Speaker 1: fit tip using all three types of goals to lose weight.

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Speaker 1: I'm taking the sports psychology, the sports approach to hitting

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Speaker 1: our goals and our breaking it down and making it

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Speaker 1: work for us for weight loss. Tom h Fit is

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Speaker 1: Instagram and Twitter. Follow me, ask questions through direct messages.

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Speaker 1: Love to hear from you. I love to hear from

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Speaker 1: your progress to tom h Fit Instagram and Twitter. You

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Speaker 1: can go to fitness disrupted dot com email me through

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Speaker 1: the site. Thank you for listening. So many great interviews

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Speaker 1: coming up, great guests coming up. Let me know any

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Speaker 1: topics you want covered as well. Shoot me a direct

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Speaker 1: message and let me know I have a new listener

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Speaker 1: mail bag show coming up. From those questions as well, subscribe,

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Speaker 1: follow whatever way you can connect to the show. As

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Speaker 1: I said, this is part of your plan. I will

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Speaker 1: help you get there. That is my goal to help

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Speaker 1: you live your best life, to stop you from listening

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Speaker 1: and following the bad information. You know, when people say

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Speaker 1: they don't have enough time to exercise, you don't have

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Speaker 1: enough time to exercise and follow plans that don't work.

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Speaker 1: If you don't have enough time to exercise, you surely

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Speaker 1: don't have enough time to waste on bad information and

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Speaker 1: bad programs and bad people will. So thank you for listening,

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Speaker 1: because we control three things, how much we move, what

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Speaker 1: we put into our mouths, and our attitudes, and that's awesome.

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Speaker 1: I'm Tom Holland, exercise physiologist, certified sports nutritionists and lover

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Speaker 1: of everything fitness. Believe in yourself. Fitness Disrupted is a

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Speaker 1: production of I Heart Radio. For more podcasts from my

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Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows,