SGBC Topic 3, Week, 2: Goal Setting

by Angela (Oh She Glows) on July 6, 2009

summer glow boot camp copy

neil Neal Brother’s is donating an amazing prize loot pack for one lucky winner!

The winner will receive a mix of these delicious products (a total of approximately 8-10 products!):

Kicking Horse Coffee
Various Neal Brothers Snacks
All the Best Cheese Snacks
La Fourmi Bionique Granola

les_6_saveurs cranberry Cans_KHC

4 chances to WIN!

How to enter:

1. Check out my new Green Monster Movement website

A. For 1 entry: submit your green monster story

B. For 1 entry: add the Green Monster Movement to your blogroll and email me telling me you have done so ([email protected])

C. For 1 entry: Email 10 people and tell them about the Green Monster Movement! Make sure to copy me on the email ([email protected])

D. For 1 entry: Give the Green Monster Movement a shout-out on Twitter making sure to link to ‘@ohsheglows’ so I see it and mark you down.

E. For 1 entry: link back to this contest on your website

Rules: Contest Closes Thursday July 9th at noon EST. Contest open only to Canadian participants.


This week’s theme for the Summer Glow Boot Camp is goal setting!

I am a firm believer that setting goals is one of the keys to success, no matter what it is that you strive to do!

Some of you might remember this goal setting post I did a little while ago. Well, today I want to put these principles into practice for the SGBC!

I like using the SMART system for setting goals.

Your goals should be Specific, Measurable, Action-oriented, Realistic, and Timed.

Specific: Clearly define your goals! Be specific as possible. This is a good example of a specific goal: “I want to cook at least 4 nights per week” instead of “I want to cook more.”

Measurable: Set goals that can be measured! For example, “I want to bring my waist size down to 31 inches.”

Action-oriented: Create action oriented goals such that tell you HOW you are going to achieve your goal. For example, “I will cook 4 times per week by preparing a large dinner every Sunday and freezing leftovers for quick heat up. I will also pick two new recipes on Sunday and include the items on my grocery list.”

Realistic: Example of a realistic goal: “I will lose 1 pound per week” or “I will limit my sweets/desserts to 4 times per week instead of 6-7.”

Timed: Set a timeline or date that you want the goal completed! For example, “I will run my next race on July 19th”

Short Term vs. Long Term Goals:

1) Short term goals help you achieve long-term goals.

2) The beauty of short-term goals is that they change often and keep our motivation UP!

3) Short term goals should be challenging, but not too challenging.

I love short term goals because they give you something to look forward to that is in the very immediate future! The beauty of the Summer Glow Boot Camp is that it is only 1 month- the perfect time to set some short term goals!

For the Summer Glow Boot Camp, I am asking everyone to complete this Goal Planner to help you define your own personal goals for the Summer Glow Boot Camp. The thing I love about this challenge, is that it will be unique for everyone. It does not simply focus on measurements, or before and after pictures, but it encompasses a wide range of overall healthy lifestyle goals that only YOU can decide for yourself! I am just helping you along the way to stay motivated. ;)

The Summer Glow Boot Camp Goal Planner

A. Write down 3 accomplishments that you are proud of in your life. Beside each one write down how each of them made you feel. What do your accomplishments have to do with planning goals? Well, reminding ourselves of what we have achieved helps remind us that we are very capable of achieving our goals! It boosts our confidence and reminds us that we have achieved great things in the past and can do it again! :) Toot your own horn, as they say! ;)

B. Write down 3 goals that you want to achieve in the month of July. It can be anything. Some examples are: increase exercise, reduce stress, increase flexibility, try new foods, cook more, increase energy, reduce illness, tone up, drink more water, reduce muscle pain, sleep more/better, take a course, make more money, etc. Also write how they will make you feel!

C  Write down ‘terminals’ for each goal. In other words, write down how you will know when the goal is completed or ended. Write a start date and a finish date if you want to get really specific.

D. Now comes the planning part. Write down what you need to do to achieve these goals! Be as specific as possible as list as many points as needed for each goal.

Here is mine to start us off!! :)

A. Accomplishment –> Feeling

1. Graduating with my MA degree –> Proud, successful, determined, accomplished, smart, capable, hard-working

2. Starting my own business –> Innovative, creative, daring, inspiring, unexpected, passionate, honest, scared

3. Helping others –> Alive, loving, inspired, peaceful, thoughtful, caring, challenging, growing, anxious, hopeful, passionate, very happy, fulfilled, dedicated, loyal.

B. 3 goals in July –> Feeling

1. Acura 10 mile race (July 19, 2009) –> Like a strong, fit runner! Proud, happy.

2. Open up Glo Bakery shipping to the US! (mid-July?) –> Happy, Organized, Busy, Excited

3. Increase strength (e.g., be able to do at 15 full push-ups) and continue to tone my mid-section with core work (I will know I achieved this by doing the push-ups as well as comparing my measurements from the start of the challenge) –> strong, healthy, fit

C. See above.

D. Planning!

1. My goal is to run a few times per week, ideally with one longer run (5-7 miles) each week eventually building up to the race distance (16k) by mid July. Continue to strength train by doing the SGBC exercises and cross train. Stretch!!! Take vitamins, drink Amazing Grass, etc. :)

2. Continue researching FDA requirements for food exportation to the States. Make sure all of my labelling is in line with this. Get bar packaging. Prepare labels and packaging. Work on Order Online function, etc. Order bulk supplies, more boxes, etc.

3. Do the SGBC Exercises every other day! Focus on slow and controlled movements and don’t rush the strength moves.

Now it’s your turn!

Today’s Question: What are your short-term goals for the month of July?


Angela_Signature - Copy

Don’t forget to check out the Glo Bakery Glo-out on today!!

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{ 39 comments… read them below or add one }

Stephanie July 6, 2009 at 12:56 pm

I have recently found your site and I love it. I wish you could send your goodies to the states. I really want to try some of your delicious looking treats. I think your are very motivating and I really appreciate it. I am on a mission to be healthy again. So thank you for your wonderful site.



Katherine July 6, 2009 at 1:06 pm

Thanks for the reminder to set goals! My July goals are:

1. Increase muscle tone – do SGBC exercises as specified and incorporate power yoga 2-3x/week (assess by measurements)

2. Take a vacation! – book 2 consecutive days of vacation from work (7/30 and 31, probably)

3. Develop a diet of 85-90% raw by August 1 – I will work on eating raw until dinner, explore food combining techniques, and experiment with enjoyable raw meals. (assess by reviewing daily meals on blog)

My reward for these goals will be a happy, healthy, toned, balanced ME!



Cait (Cait's Plate) July 6, 2009 at 1:23 pm

I LOVE the SMART system for setting goals! I’m definitely going to employ that :)


Low July 6, 2009 at 1:30 pm

1. Plan meals/ add variety to dinner time. I plan to do this by making at least 3 meals I’ve never tried per week.
2. Lose 1 inch from my midsection. I plan to do this by following the SGBC exercises and keeping up with my training/cardio.
3. Run 3 miles without stopping. I am training for a 5K, so that I can begin training for my 10K in October at the beginning of August. I want to increase my mileage slowly to avoid injury.


Brandi C. July 6, 2009 at 1:37 pm

1. Stick to My Weekly Budget- I always write it down, but never stick to it. Now, I am going to only take X amount out of the bank and put all my plastic way.
2. Drink a calming herbal tea before night- I think this will help me sleep better
3. Try Amazing Grass- I want to see if it will give me energy.


Kayla July 6, 2009 at 1:42 pm

My July goals are:

Do yoga 3 times a week (at least).
Get back to writing.
Pack and unpack for our move in an organized fashion.

I’ll have a blog post of all of these steps up later today. :)


brandi July 6, 2009 at 1:43 pm

great goals! I have a list going, too :)


nic July 6, 2009 at 2:12 pm

Hey Angela! Thanks for this awesome post!!
I will definitely make my list tomorrow at the office! :D
My short-term goals:
– Tone my mid-section
– Take up metitaion
– Try new recipes


Shelly July 6, 2009 at 2:17 pm

Whoops! I totally did the entry stuff for the green monster contest, then realized it only applies to people living in Canada. Please disregard my stuff.

Short term goals:
Buy a new vehicle
Run my first trail run race
Stay motivated to work out despite the hot weather in New Orleans this time of year.


Amy July 6, 2009 at 2:21 pm

• A. Accomplishment –> Feeling
1. Getting myself through college
2. losing baby weight within 4 months
3. working with youth (through church)
B. 3 goals in July –> Feeling
1. Run 3 or 4 days per week. –proud, fit
2. Tone – do 10 good push ups – healthy, fit
3. Eat less than 2000 calories per day – accomplished, healthy
C. See above.
1. each week… by Friday (starting Saturday)
2. increase to 10 by July 25th
3. use – throughout the month.
D. Planning!
1. In the evenings, prepare for morning workout and change of clothes for afterward.
2. Pilates classes, SGBC exercises
3. Good grocery shopping and prepare lunches and snacks in the evenings.


s July 6, 2009 at 2:37 pm

A. Accomplishment –> Feeling

1. graduating from a difficult college –> smart, driven, motivated, accomplished, optimistic

2. losing 30 lbs –> sticktoitive, accomplished in something other than school, healthy, consistent

B. 2 goals in July –> Feeling

1. pursue summer research –> motivated, busy, driven, happy

2. get to weight goal –> determined, accomplished, healthy, fit

D. Planning!

1. keep doing what i’m doing at work, whatever that is.

2. continue tracking meals, planning, making healthy choices, saying no to food when appropriate


Fitzalan July 6, 2009 at 3:04 pm

Short term Goals for the month of July
1. Continue training for my half marathon–I want to remain strong and continue to treat my body correctly. Make it through this training in good condition, in shape and injury free.
Terminal: I will know I achieve this if come the end of July (which I have a 11 mile run on August 1) I am able to do this 11 miler without pain or discomfort. Fatigue is fine but pushing my body past it limits is not.
*Stretch and use the stick/foam roller daily
*Ice when need be
*Stop running if any body part hurts!

2. Be happy and proud in a bikini in Austin–I don’t want to waste time when I am visiting my best friend worrying about how I look. I want to be able to focus 100% on enjoying my time.
Terminal: I go to Austin July 16-19.
*Continue focusing on being a healthy, active individual
*Do not compare myself to anyone else
*Wear clothes and bathing suits that I feel comfortable and attractive in. Dress for me, not anyone else or any fashion!

3. Limit my shopping and wasteful spending–spending too much money makes me feel guilty.
Terminal:Do not go over my budget for food/house for the next 3 weeks.
*Cut out coupons
*Do not purchase things on a whim
*Only buy what I need, not what I want

Happiness Awaits


Barbara July 6, 2009 at 3:08 pm

Oy Vey..I goofed and entered the contect before reading it was people in Canada only:(. I can’t wait until you’re able to ship to the US. Those GloBars will be all mine:)

Goals for July~

~Keep motivating others

~Start Crossfit

~Move up to the 45lb bar for 21’s.

~More HIIT training!



hyang July 6, 2009 at 3:36 pm

awesome giveaway!


jayme July 6, 2009 at 3:36 pm

i love green monster every morning!


jk July 6, 2009 at 3:37 pm

i’ve tried various GM and my favorite is definitely = a lot of ice + amazing grass wheat grass + banana + and spincach


june July 6, 2009 at 3:37 pm

loving the giveaway. i’d love to try them. look so yummy!


junghwa July 6, 2009 at 3:38 pm

i’ll definitely dedicate one of my post to your WONDERFUL green monster movement website.

I enjoy GM daily and it gives me so much energy. i’m always running around everywhere! :)


Pam Striker July 6, 2009 at 4:06 pm

Oh, nice package!




Beverly July 6, 2009 at 4:06 pm

Shipping to US by mid-July??! OMG!!! :-)


Valerie July 6, 2009 at 4:06 pm

My July goals are:

1) Tone up more.
2) Read my psychopharmacology text.
3) Learn more German.

I elaborated more on these goals in a blog post just a couple minutes ago :)

Thanks a lot for this topic! I love setting goals and this gave me the perfect chance to actually sit down and do it!


SarahF July 6, 2009 at 5:16 pm

A. Accomplishment –> Feeling

1. Getting into the business program at school and maintaining a 3.0 GPA or higher: smart, proud, successful, encouraged

2. Running 10 km in under an hour: proud, happy, energized, healthy, athletic

3. Succedding at my job: successful, smart, encouraged, full of possibilities, proud

B. 4 goals in July –> Feeling

1. Taking more “me” time: energized, recharged, relaxed, happy

2. Work on my career plan for class (that isn’t due until the end of August): smart, ahead-of-the-game, proud

3. Emphasize my skin care regiment to have clearer skin: beautiful, healthy, glowing

4. Finding a joy in exercising again and finding time to do it at least 3 times a week: healthy, athletic, energized, happy
D. Planning!

1. Pack my lunch the day before work so that I have an extra 10-15 minutes in the morning to have a cup of coffee at home on my balcony

2. Leave one night a week open and work on my project for an hour. One weekday lunch a week to work on it as well (so that I’m working on it for two hours everyweek).

3. Focus on drinking water, eating healthy and have GM’s in the morning. Drink less alcohol!

4. Go to bed earlier so not so tired by the end of the day. Try either a new yoga class or a new exercising class at my gym once a week.

Thanks Angela-I really had to think that through and I feel great having a plan of things I want to accomplish for the month of July.


Susan July 6, 2009 at 5:33 pm

Ooh! I haven’t thought about my July goals yet. Perfect timing since I just did my triathlong yesterday!

1. Get new blog up and running
2. Start taking my bike riding seriously. Read/research, do more speed rides, and work on adding more km’s to my long rides.
2. Buy new running shoes and hit the trails again. Start running 3-5 miles at least twice a week.


[email protected] July 6, 2009 at 6:32 pm

1) Become better at blogging/taking photos/spending more time food, wine, and travel writing, which is what I really love
2) In preparation for my Octiber Half Marathon, do 4 different running workouts per week
3) Organize our house before an influx of international family that will be visiting between the end of July and the beginning of October!
4) Have some fun, relaxing 100% hubby and me days!


MarathonVal July 6, 2009 at 6:53 pm

Short-term goals:
1) Eat more “high raw” foods that make me feel more energzied and alive
2) Spend more time relaxing with my husband and less time planning, organizing, cleaning, etc!
3) Cook more creative recipes
4) Curb emotional eating and eat more intuitively instead
5) Train for 3rd marathon in October
6) Enjoy the fabulousness of a Chicago summer in the city!!


*Andrea* July 6, 2009 at 7:18 pm

shipping to US!!!!!!!!!!!!!!!!!!! i will definitely be a loyal customer ;)


*Andrea* July 6, 2009 at 7:19 pm

ps i LOVEEEEE the new header! and i also read that jillian michaels article yesterday and found it interesting and honest


Faith July 6, 2009 at 8:26 pm

I LOVE your new green monster movement website!!!


Pamela July 6, 2009 at 9:17 pm

Raincoast Crisps – SO GOOD! They’re made in Vancity! I live in the US now and was so excited to see them at Whole Foods, until I realized they were $9 each!


rebecca July 6, 2009 at 9:51 pm

I am trying to leave an entry about my green monster but I am not able to. It keeps telling me to fill in the required fields and I have.


Michelle Gay July 7, 2009 at 7:24 am

1. Run 10km Race (end of July)–ecstatic, fit, healthy, accomplished, disciplined *Follow running program, go on all runs, fuel my body with foods that are good for it and don’t bring it down.
2. Open and warm to people around me (end of July)–social, connected, hostess, open, warm, genuine, happy *go to all socials offered, host dinner at my house every other week/twice in July!
3. Write Timorese Cookbook (End of July)–accomplished, excited, committed, doing good, giving back *get all recipes together, publicise, work with people in timor to get it approved and correct tetun translations

I love this. Thanks so much Angela.


Pam Striker July 7, 2009 at 10:11 am

Hi Angie,

I emailed you! Have completed #1, A, B, and E for the contest.

Thank you,



Magda July 7, 2009 at 12:43 pm

Just had my first Green Monster this morning.
Thanks for all the great recipes!


Beth July 7, 2009 at 5:02 pm

Just made my first green monster in over a year. Also, I did A, D, and E for the contest. Thank you!


pheebs July 7, 2009 at 10:13 pm

a. i just had the best spinach, blueberry and kombucha (sp?) GM!


Jess July 7, 2009 at 10:29 pm

Here are my goals! I’m going to do a blog post about them too.

1. More raw meals
2. Run 3 miles
3. More yoga
4. Research scholarships/loans in order to return to school for holistic nutrition. :)

(I had to add a 4th) :)


Melanie Z July 8, 2009 at 1:39 pm

I’ve got my SGBC Goal Planner up on my blog. My goals are there… now let’s hope I can meet them!


AnnaK October 3, 2009 at 6:14 pm

Hi, I’m Anna. My friend told me about this site so I’m just checking it out to see if I can meet new friends.
I’m a very outgoing girl, bubbly personality and I just like to enjoy life.

Hit me up if you want to cheat; I mean chat chat. You can also check out my personal website, you’ll get
to know a little more about me and my sick sense of humor. lol

Get to know AnnaK


Beencetic November 2, 2009 at 3:25 pm

Cao everyone,

Im new to the forum and just wanted to introduce myself, my name is Christopher and I’m form UK. I’ve been a long time lurker who has finally decided to make an account and contribute.


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