smart goals…what are they and how do you set them?
HAPPY NEW YEAR, Y’ALL! As we are in a time of new resolutions and goals, I thought it would be helpful to talk about how to set realistic expectations and avoid burnout or becoming overwhelmed with impossible or unattainable goals.
You might have heard of SMART goals before; if so, this will be a good reminder and, if not, this is a great goal-setting acronym that will allow you to set yourself up for success in 2023. It’s a set of guidelines that I personally use and one that I use with many clients as well.
Let’s discuss…
S-M-A-R-T is an acronym that stands for Specific-Measurable-Attainable-Relevant-Time Bound. It can be applied to any form of goal-setting in life, but today we’re going to apply it to fitness goals because I know New Year’s resolutions often revolve around health + fitness.
(S)pecific goals are focused and clear. It is important that your goals are specific enough that you know exactly what you’re looking to achieve and you can make a clear, defined game plan on how to get there. If a goal is too vague, it’s easy to get overwhelmed and usually leads to quitting because you haven’t defined exactly what you’re looking to achieve.
Here’s an example:
“In 2023, I want to get toned.”
vs.
“In 2023, I want to resistance train 3x/week to focus on building lean muscle mass.”
(M)easurable goals require you to have a clear definition of success, whether it’s qualitative or quantitative. Setting a goal that is measurable is a great way to track your progress and ensure that you have a method to gauge your success + achievements throughout the year. In other words, this component of goal setting will ultimately let you know if/when you’ve achieved said goal.
Going off of our previous example…
“In 2023, I want to get toned.”
vs.
“In 2023, I want to decrease my body fat by at least 15%.”
(A)ttainable goals are goals that are realistic. Is it actually possible to achieve these goals? Or, are you setting yourself up to fail before you even begin with a completely impossible goal? Attainable goals ensure that there is specific action you can take to reach them. Your goals should be challenging, but within reason. This part is where it becomes important to reflect on the steps and actions necessary for success. If those steps are beyond your means, capabilities, etc., it is not an attainable goal and needs to be modified.
Here’s another example:
“To kick off the new year, in January and February alone, I’m going to lose 20 pounds by doing a 21 day juice cleanse.”
vs.
“In 2022, I’m going to establish a healthy lifestyle through sustainable exercise + nutrition programming to lose 20 pounds in a healthy way over the next 12 months.”
(R)elevant goals often require a bit of self-reflection and being honest with yourself, as they involve ensuring that what you’re trying to achieve is worthwhile to you and your lifestyle. Take time to determine whether or not your goals align with your values and lifestyle and whether or not they are a priority for you. Essentially, you are asking the question, “Why?” Why do I have these goals and why are they important to me?
An example of this would be…
“In 2023, I’m going to lose weight so I can compete in a bikini competition and get on the cover of Sports Illustrated by next December.”
vs.
“In 2023, I’m going to work to take better care of my body because I want to be independent (able to carry in my groceries, walk up stairs, clean my house, etc.) and able to play outside with my kids and grandkids.”
(T)ime bound goals are exactly as they sound: there is a specific date or deadline by which you are going to achieve these goals. This aspect of goal-setting ensures that you stay on track and apply the discipline + focus necessary to be successful. For time bound goals, you are asking the question, “When?” Just remember: it’s important to set a realistic time frame for achieving your goals. Otherwise, you risk getting discouraged or overwhelmed.
Here’s an example of a time bound goal:
“My New Year’s Resolution is to lose 20 pounds.”
vs.
“My goal is to lose 20 pounds by my daughter’s wedding on November 15th, 2023.”
To ensure optimal, efficient, and healthy success, your goals should satisfy these 5 specific, goal-setting components. If you would like to schedule a call to chat about your goals and how to tweak or improve them for best results, I would love to listen and give you my best advice!
