S.M.A.R.T. goal setting

Specific – Try to be as specific as possible with coming up with a goal. It’s hard to determine when a goal has been reached when it was vague to begin with. A lot of people come to me with the goal to “feel more energetic.” Which is great, but about as vague as you can get. In what areas of your life do you specifically want more energy? Climbing the stairs? Avoiding the afternoon slump? There is no such thing as a goal too specific. Don’t be scared to divide one big goal into several smaller ones.

Measurable – The best goals have hard numbers to back them up. Instead of “wanting to look leaner,” set a body fat goal. Instead of “getting stronger,” set a squat or chest press goal. Even better, write these numbers down and track your progress with hard evidence to see your improvements.

Attainable – You’ve just completed your first sprint triathlon and eyeing a full Ironman. Do you really have the time to dedicate to the training? Is that lingering shoulder injury really something that can be ignored? “Goals” are not “dreams.” We set goals to achieve them!

Realistic – If you’re 55 and looking to get down to your college weight, it’s time to re-evaluate and decide if this goal is really realistic at this point in your life. It’s great to reach for the stars, but don’t set yourself up for discouragement by setting your short-term sights too high.

Timely – Set a date and stick to it. To say you want to “run a marathon someday” is one thing. But to register and know it’s coming up will finally get you up and training.

Here are some goal examples:

  • Run a 5k without walking
  • Complete a pull-up
  • Swim 1000m without stopping
  • Get your heels on the ground during downward dog!
  • Squat your bodyweight
  • 100 kettlebell swings
  • Run a 8 minute mile – or a 9 minute mile!
  • Shoulder stand in yoga
  • Using the olympic bar

A few of my goals include:

Digitize all my training programs.
So far I’ve been doing paper programs, and I’d like to design a nice digital format that I can e-mail to clients for tracking.  This will also allow me to have more clients in the STATES, for those that would like me to design personal fitness programs for them as well. 

Make one new supper recipe each week.
Namely, a big ole’ dish that I can eat for leftovers all week.

At least 45 minutes, 4x a week workouts.
This can include my video workouts, walking, jogging, or weight training.

Do something fun once a week.
You guys, I am now working on average 10 hours a day. I’m up early every day. It’s so easy when working from home to fall into patterns of losing myself in work. It’s important I let loose once a week and forget about all my commitments and responsibilities 🙂 (work related that is).

Now it’s your turn. What are your goals for April? What is your current fitness goal??


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