As the saying goes, "A goal is just a wish with a deadline." In order to make your health and fitness goals a reality you will need a plan. And not just any plan, a smart plan!
The S.M.A.R.T. goal setting approach will set you up for success by helping you define your goals, supplying a clear course of action, and outlining steps it will take to get you there.
Step 1: Specific.
Be specific when stating what you want to accomplish. Including the why, where, who, what, and when to help make your goal crystal clear.
Example: I want to lose 20 pounds by [date] so I can improve my health/feel my best/wear smaller clothes/enjoy activities with family and friends.
The specific reasons behind wanting to achieve your goal will be connected to your WHY, showing you what is waiting for you on the other side of goal achievement.
Step 2: Measurable.
Determine how your success will be measured. Will it be by one or multiple sources?
Examples:
Weekly or monthly weigh-ins to measure weight loss
Measurements to see inches lost at chest, waist and hips
Regularly food tracking or food journaling/planning
Tracking your weekly workouts
Checking off a daily, weekly or monthly calendar to measure progress
Step 3: Achievable.
Ask yourself if the goal is achievable. While your goal can be set high, it should also be realistic, safe, and manageable given the time, energy and effort you will put in.
Examples:
"Today I will bring a healthy snack to work instead of visiting to the vending machine" will set you up for realistic success, versus, I am going to cut out all processed foods
"I will engage in some form of exercise for 30 minutes 3 times a week" will set you up for a safe and realistic fitness experience when beginning a new exercise program, versus a goal of 60 minutes 5 times a week, which could result in burnout or even worse, injury.
Step 4: Realistic.
Create realistic steps that empower your success - ask if this path is realistic with your current health needs, lifestyle and abilities? Just like in Step - 3 you can set the bar high so long as you can realistically maintain it. An all or nothing approach rarely works (or sticks!) make sure you are realistic about what you can and will do.
When your goal is realistic, you should be able to answer "yes" to the following questions:
Does this goal align with my other health and happiness goals?
Will achieving this goal somehow improve my quality of life?
Does this goal feel manageable and doable?
Are there small steps I can take each day to support this goal?
Is this goal something I achieve on my own?
And if not, who or what do you need to help you?
Step 5: Timely.
Give your goal a specific timeframe for completion - by placing a deadline date on your goal you are more accountable to make it happen. The clock is ticking and you have a timeline to work with to keep you on track to your goals!
Example: My goal is to lose 20 pounds over the next 90 days, averaging 1-2 pounds of fat loss each week.
Then set your goal date for 90 days from today and create a visible reminder, put it on your calendar, set a weekly reminder to check in on your phone, write your goal on a post it note and put it somewhere you'll see it each day, create a mantra you repeat daily to reming you of your goal, etc. The important thing is not to set it and forget it, but to remind yourself of your goal every day so that it stays in the forefront and you look for opportunities to support your goal each day!
Let's Achieve Some Goals!
THE 3 MISTAKES WOMEN MAKE WHEN SETTING A WEIGHT LOSS GOAL:
Setting unrealistic goals
Failing to identify real progress
Lacking a simple, realistic and doable plan
Want to learn how to avoid them? Get my special guide: The 4-Step Proven Formula To Crush Your Weight Loss Goals, and I'll show you how.
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