SMART Goals for 2010!

It’s a whole new year and you are looking ahead to what you want to accomplish this year. As your trainer, I need to get an idea of what you want to do and how I can best draw a map to assist you on that journey to your “holy grail” of fitness and wellness.

 Take some uninterrupted quiet time to really work on this so 2010 is an awesome year of accomplishments and take you to new levels of optimum performance and fitness that can last a lifetime!




Use the SMART Method when setting resolutions and goals. This will clarify
where you want to go and what you need to measure to track yourself. "

"We can’t improve what we can’t measure."


S=Specific-
Determine exactly what you want versus a vague idea

Examples: “I want to get in shape”-vague

“I want to lose 3 dress sizes and 15 pounds”-specific



M=Measurable

Examples: “I’d like to get lean for my beach vacation coming up”


This doesn’t define lean. What do you consider lean?
“I want to weigh 200 pounds at 6-8% Body fat.” Right now
I’m at 12% weighing 213. Now there’s something we can track!
It is also important to track your goals.
We check in along the way to make sure you are on track to
achieve your goal.


A-Attainable

Set yourself up for success. To say “I want to lose 40 pounds this month”  is not realistic, regardless of what some ads say.  Make goals so you have to work hard for them but not kill yourself and get discouraged or give up your life to hit them.



R=Realistic

This goes hand in hand with A. If you are 5’ and weigh 200 pounds don’t set a goal of looking like a 19 year old supermodel or Arnold Scwartzenager. Stay away from the land of make believe that’s for people who watch Mr. Rogers.


T= Time Specific

Let’s face it, we work better and stay on track when facing a deadline. When I was bodybuilding I knew I had to get up on stage in Speedo-type posing trunks soon. That was motivation for me to stay on track with eating and training because I didn’t want to embarrass myself. I’m not saying run out and do a bodybuilding show but pick personal events such as reunions or trips to use as your deadlines. Good examples are: “I want to lose 30 pounds by Memorial Day weekend so I can wear a 2 piece and feel good about myself” Or maybe “I want to eliminate my back pain so I score in the no disability range on the pain scale by April 1 because that’s when golf league starts this year.”

Checkpoints/Short Term Goals

It’s important to have checkpoints along the way to keep you motivated. If you say “I need to lose 40 pounds by May” that’s a big number and a long time from now.


In addition to setting your final goal, set smaller goals such as “I need to lose 8 pounds each month. This will help you keep on track and gives you victories to celebrate along the way!

Make Your Goals Juicy!!!

As well as making SMART goals, it is important to add a little salsa to the mix and spice those babies up.


Which sounds better?


Example A: “I’d like to lose 20 pounds this year to feel better about myself”




Example B: “I’d like to discard 20 useless pounds so I’m a well oiled machine that
can kick some butt in tennis and at the same time dazzle my spouse
and turn heads in the room when we go out for dinner. This will
give me self confidence and energy to excel at my job and will
allow me to do active things that I couldn’t do before such as
hiking and snowboarding.” 

Happy New Year!!