Many people mark the beginning of Spring with 'Spring Cleaning' at home. How about Spring Cleaning of your healthy lifestyle goals? Now is the time to reflect on the first half of your year - are you where you thought you'd be? How can you fine-tune your goals to help you achieve success throughout the remainder of the year?
Setting yourself up for success when goal setting can be as easy as creating a specific plan. I like the training acronym S.M.A.R.T. for goal setting.
‘S’ = Specific : Be as specific with your goal as possible so that success is clearly defined. Keep it simple. Be concise in 1 short sentence.
Fill-in your Specific Fitness Goal: Ex. Lose 10 lbs by July 1st.
‘M’ = Measureable: Establish concrete criteria for measuring progress toward your goal. How much? How many? How will I know when it will be accomplished?
Identify the measurement criteria you will use to show progress toward your goal.: Ex. Lbs lost, lbs lifting, decreased hip-to-waist measurement, smaller pant size, more push-ups completed, etc.
‘A’ = Attainable: Create a plan for achieving your goal(s). Plan your steps wisely; select a goal that is meaningful to you, do your research, & establish a reasonable timeframe for achieving your goal(s). Once you’ve completed these steps, you can attain almost any goal!
Identify the specific steps required to progress towards your goal .: Ex. Each Week: Cardio/Strength 2x Bootcamp 1hr class for 6 weeks. 2x Cardio exercise of my choice in my target heart rate zone for 30 min for 6 weeks. For weight loss goals, Each Day: Calories tracked on a daily food log, adjusting daily intake as needed to create small caloric deficit with nutrition, and more caloric deficit with increased exercise sessions or duration of sessions.
‘R’ = Realistic: A goal is realistic if you are both willing and able to complete the steps without undue stress. Identify potential ‘barriers’ and think of coping strategies ahead of time.
On a scale of 1-10, how confident are you that you will be able to complete the steps you have listed above? Why did you pick that number?
Identify 1-2 barriers you have experienced in the past and your coping strategy for each.: (What things have prevented you from achieving your healthy goals in the past & how can you overcome them this time?)
‘T’= Timely: Setting a reasonable deadline helps you plan, stay on track, and see progress! Ex 6-8 weeks to see body composition changes and/or increases in strength/cardio endurance.
Take a few minutes to fine-tune your goals, post them where you can see them often, and refer back to them throughout the process of working toward them. Following these simple steps, and sticking to a regular program, will pave they way to your success. And of course, if you need a little extra help, hire a great trainer to get you started! ;)
Happy Spring!
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