Increase your likelihood of succeeding by setting a SMART goal.

 

 

 

Specific: You are more likely to accomplish a specific goal instead of a general one like get in shape or tone up.

What do you want to accomplish?  Be clear.

 

Measurable: Define the criteria for measuring progress (weight loss*, body fat percentage, resting HR, BP, cholesterol levels, 1 Rep Max, etc).

How will you know when you’ve accomplished by goal?  This is a good time to plan a reward.

*Most people who are overweight can expect to loss 5-10% body weight in 6 months.  If your current weight is 180 lbs, your goal should be no higher than 18 lb in 6 months.  Once you’ve reached that, celebrate, and set your next goal.

 

Attainable: Your goal should be challenging enough to take you out of your comfort zone, but still achievable. Believe you deserve it and it will be within your reach. Commit to it. Commit to yourself!

Are you willing and able to make the plan and follow it? Do you have the knowledge, skills and ability? What do you need help with? Will your spouse/children/friends/family/coworkers support you? What happens if they don’t? Are you prepared to stand strong and stay on track despite obstacles? Do you have a like-minded ally you can call or text when you need reassurance? Do you have a cheerleader to celebrate your victories?

How will you accomplish this goal? Where will it happen?  Here’s a hint:in the gym, on the mat, and in the kitchen.

 

Relevant: You have to do this for you. The goal itself has to be your main motivator.  Think about what has been holding you back from accomplishing this goal and what would it mean to you to achieve success.

Is it important to you?  Does it matter? Is it worthwhile? Is this the right time in your life?

 

Time-Bound: Commit to a time frame* for completion.

When? Do you want to fit into that dress for the big day? Do you want to lower your cholesterol by your next physical? Want to wear a bikini on your next vacation? Want to beat your time or compete in your first ever race or event?

*Healthy, maintainable weight loss is 1-2 lbs/wk.

 

Examples:

I will FINISH a 5K walk on Thanksgiving Day. I will prepare for it in and out of the gym by following my strength and cardio training program and the nutrition guidelines my trainer has set for me.

 

I will lose 10 lbs for my high school reunion next summer. I will accomplish this by following my strength and cardio training program and the nutrition guidelines my trainer has set for me.

 

Need help setting your SMART goal? Download the SMART Goal Worksheet and email me to schedule an assessment today!

 

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com. 

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