Set your goals, then achieve them! PART 1 – Golf Fitness, Charlotte


Hey golfers,

So I found this article in my personal archives and thought I’d share it with you.

It was written about 22 years ago when I was living a different life. I had a 13-year career as a New York State Court Officer/Senior Court Officer. Not sure what a Court Officer does? Take a look at this video.

In the spring of 1999 I heard of a unique running event held on the Sunday of the 4th of July weekend called the Massapequa Firecracker 5K/Lift n Run. The brainchild of Massapequa Road Runners Club president Alex Flint, this popular event requires participants to bench press their body weight (or a percentage of it, depending on their age and gender) as many times as they can. Then they run the 3.1-mile Firecracker 5K race. For each successful repetition in the lift, competitors have 30 seconds deducted from their time in the 5K race. The winner is not the strongest or the fastest, but the person who demonstrates the best combination of both.

Although new to running at the time, I have been an avid weight lifter, so I decided to give the competition a try. Males under 40 are required to bench press 100% of their body weight. At age 38, I weighed in at 168 pounds. With 170 pounds on the bar and spotter Nick Vitali behind me, I was able to pump up 22 repetitions, for a total deduction of 11 minutes off my 5K race time. I ran the Firecracker at 25:59 (that’s pretty slow!), My adjusted time, was 14:50. When the day was over, I set a long-term goal for myself; I would return to the event when I was 40 years old and aim for an adjusted time of zero.

On July 7th, 2002, just three weeks shy of 41, I tried the competition again. On this day I weighed in at 151 pounds. Required to lift 80% of my body weight, this time I was able to pump up 42 reps, followed by a 21:29 5K, for an adjusted time of just 29 seconds, falling just one rep short of my goal of zero. Although disappointed, my score was good enough to take 3rd place in the 40-44 male category and 5th place overall male.

So, how do you lose 17 pounds of fat, 4 minutes and 30 seconds off your 5K run time, and add 20 repetitions to your bench press total? Besides the obvious (lots of hard work), by setting goals for myself.

Dozens and dozens of small, realistic goals, linking them together, with a specific, measurable target always in sight.

Most people who start an exercise program and fail, do so because they have trouble staying motivated and don’t set realistic goals for themselves. Before you venture into an exercise program you must have a goal! What you want to look like, how you want to feel, and a time frame in which to accomplish your aspirations. Here are some helpful hints on goal setting that will help you stay motivated and better able to reach your goals.

Setting Goals Must Follow the S.M.A.R.T.S Rule!

Continued on the next page……