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Using SMART goals in fitness
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In recent decades, the business world has embraced the concept of SMART goals. In the fitness world, however, where goal-setting is as crucial as in any aspect of life, we frequently replace "goals" with vague, half-defined desires. So what does the acronym SMART stand for, and how do we incorporate it into our fitness lives?
Specific - "I want to get in shape" is not a goal. Increasing strength, decreasing cholesterol, and losing fat are.
Measurable - If you're not measuring it, you can't manage it. Exercise performance (weight lifted, running speed, or work capacity are great options), cholesterol or other health indicators, or skinfold measurements are some of the easiest and most effective benchmarks to track.
Attainable - Make a realistic assessment of your time and lifestyle. If you're forty years old and work 50 hours a week at a desk before going home to spend time with your family, you're unlikely to become the next top fitness model. If you can't face the thought of giving up your morning venti mocha latte or your three-drink F.A.C. you're never going to get back into your skinniest jeans. You can, however, make some dramatic changes in your life, health, and fitness level in the time you have available.
Reaching - The flip-side from attainable; your goals should be ambitious enough that you really have to put some effort into them. "I want to take a yoga class" isn't a particularly lofty goal (unless you suffer from a phobia of sanskrit words). Improving flexibility and strength to the point of being able to hold some of the poses may be. Whether you want to lift a heavier weight, climb a mountain, or transform your physique, choose something you have to work for!
It should be noted that many forms of the SMART goal have "Relevant" as the R, the importance of which cannot be overstated. Make sure that your goals fit into the big picture of your life!
Time-bound - Put a clock to it. If you decide you want to lose 10 lbs of fat, mark a date on the calendar and tell people so you have some accountability (if you really want motivation, try Anthony Robbins' Alpo Diet)! Consider signing up for a competition that interests you to really light a fire in your belly - a 10 K race, bodybuilding/figure competition, weighlifting or CrossFit meet, or a soccer tournament might just do the trick!
Do you have goals? Or just vague desires? Visualizing a picture of health and fitness is fine, but unless your goals are SMART, they're just wishes!
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