Setting S.M.A.R.T. Goals
Let’s talk about goals.
Goal setting is the most likely way to be able to achieve what you want for the simplest reason of all- you know what you want!
When it comes to health and fitness it can be really easy to get distracted by good intentions and forget to make a choice about why you’re doing what you’re doing.
But what’s wrong with good intentions?
Good intentions are thoughts like- I want to be healthier, I want to feel better, I wish I was more sporty, I’d like to get active. Now, I am a fan of all of these thoughts. It’s important to have a general desire for well being. But what does “healthier” mean? How will you know if you “feel better?” What does “sporty” or “active” look like. You cannot achieve something if you don’t know what it is.
Here’s where S.M.A.R.T. goal setting comes in.
S.M.A.R.T. stands for Specific- Measurable- Achievable- Results focused- Time bound.
A goal needs to be Specific to be reached.
It needs to be Measurable so you know what it is.
It needs to be Achievable for you to keep trying and not give up.
It should be Results focused so you will keep working until you get it.
And it needs to be Time bound so it’s a goal and not just a dream.
The beauty of the smart goal is that it is about You! It’s about what you want for yourself.
Do you want to be able to do pushups from your toes? Want to lose weight? Want to have a rounder butt? How about that rock and roll half marathon that’s a few months away, want to do that?
Let’s make these smart goals and see what happens.
It’ really hard to have “sexier arms” because there’s no definition for what that is. But you can learn to do pushups from your toes!
Specific- I want to do pushups at a full plank.
Measurable - I want to do 3 pushups from full plank to my chest tapping the floor.
Achievable- I can do 10 chest tap pushups from my knees, so I’m ready to add more challenge.
Results- When I do 3 full plank- chest tap pushups I hit my goal!
Time bound- I will do 3 full plank- chest tap pushups by the end of 6 weeks.
Sexier arms? Impossible (we always want more when we start getting what we want, it’s human nature) but 3 full plank- chest tap pushups by the end of 6 weeks, totally doable.
Simply because you know what you’re trying to do, it will be more possible. And because you know what you’re trying to do you’ll be able to keep adjusting your tactics to accomplish that goal!
Here are some other Dream to SMART goal adjustments.
I want to lose weight becomes- In the next 30 days I will fast walk 45 minutes 5 mornings a week before breakfast and measure my waist circumference no more than 1 time per week to evaluate my progress.
I want a rounder butt becomes- I want to deadlift 95 pounds for 3 sets of 5 reps in 6 weeks.
I want to run more becomes- I will complete the half marathon in my town 3 months from today.
I want to feel better becomes- I will do the 5 Tibetan Rites 5 days a week in the morning adding 3 rounds each week I feel ready until I do 21 rounds with ease.
You are allowed to want what you want for your body and your life. There’s nothing wrong with that goal being aesthetic as long as it doesn’t make you feel bad about yourself. Personally, I love performance goals (heavier, faster, same work with a lower heart rate) because it takes me out of thinking about what I look like- but that’s just me.
It only takes a little effort to take that “dream” and make it a SMART goal. Each time you achieve your goal you get to set a new one. Dream big, but be SMART. Your life is your greatest achievement every day. Make it what you want it to be.
Tell us what your SMART goal is in the comments and check in with us to let us know how it’s going!