It’s been a month into the New Year and some may have fallen off track on the fitness goals. If this is you, there is no need to beat yourself up over it. Fitness lasts a lifetime once you get in the groove of things. Make S.M.A.R.T goals. If you’ve never used this mnemonic, it has been widely used in the business and/or project management fields. However, this can also be used in your everyday goals or fitness and New Year’s goals as well.
S= Specific
You could say that you want to lose weight for the New Year. However, would you be happy with half a pound of weight loss for the whole year? This is where specifying your goal comes into play. If you want to lose five pounds by April, that’s a little more specific. Simple right? This will bring us to the next letter.
M=Measurable
This somewhat relates to specific. If your goal is too vague and general, there’s no way to see how far you’ve come. Usually, your specific goal will turn into a goal that is measurable.
A=Attainable
Know that you can reach this goal. Whether you want to pack on muscle or lose fat, you should be confident that you would be able to achieve them even if they are challenging.
R=Realistic
Sometimes change can be really exciting and in our minds we could conquer the world. It’s easy to get lost in what we’re prepared to do, but sometimes can go overboard. Start small and as you progress you can change them as time goes. You’ll be surprised what you can accomplish and how often your goals may change.
T=Timely
Setting a specific time not only holds you accountable, but also gives you a deadline to work for. Set a date, stick to it. Once the date is set, you’ll overcome setbacks, resist temptations and sometimes exceed your expectations. Additionally, make sure you give yourself a reasonable amount of time to accomplish them. A two-week timeframe is barely any time to get everything set up and going.
Here is an example of S.M.A.R.T. goals:
Lose eight pounds by April 24 for 2013.
Specific – Lose eight pounds.
Measurable - you’re able to measure the eight pound loss with a scale or even measurements.
Attainable – Since it’s February and healthy weight loss is about two pounds a week, this is attainable even when you have setbacks.
Realistic – Eight pounds, two weeks=not healthy. Realistically, stated above, two pounds a week is healthy weight loss.
Timely – Lose the weight by April 24 for 2013. Gives you a deadline to achieving your goal.
Write your goals down. You could write it on a small card or hang a paper on your refrigerator. Actually do both. That way when you get discouraged you’ll have a reminder that will bring back the excitement you had when you first started your journey. If you fall back on old habits, just jump right back to it. Don’t get discouraged because the most successful and fit people lose sight of their goals once and a while. Just pick up where you left off.
Remember to stay positive and don’t give up. It may not be an easy journey, but your achievements could save a lot of problems for the future.
Talk to your doctor before starting a workout, nutrition or supplement program.
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