Make a SMART Resolution

Make a SMART Resolution

January 1st is the time of year when many will make resolutions for the new year.  Often the resolution is to get in shape or lose weight.  These are good goals but making those resolutions alone are too general.  If you are going to reach your goals, no matter what it is, this year, you should not make general goals but be specific on what you want and have a plan on how you are going to reach them.

Many people have seen the SMART acronym for goal setting.  You can use it for weight loss or fitness goals.
S-specific
M-measurable
A-attainable
R-relevant
T-time specific

Specific -  if you want to lose weight or get in shape, you need to set a plan on how you are going to reach that goal.  Are you going to follow a specific weight loss plan?  Are you going to follow an exercise program?

Measurable -  Your goal must be measurable.  If you want to lose weight, how much weight?  Or, you could use clothes size as your goal.  If you want to get in shape, how will you measure that?  Run a 5K; do 50 push ups; get into that difficult yoga pose?  Do you want to eat better?  Will you measure that by eating 2-6 servings of vegetables a day; cut out breads; eating a serving of fish once or twice a week?  Come up with a goal that you will be able to measure so that you can see how you are progressing.

Attainable -  Set a goal that you can reach.  Your goals have to be reasonable.  Losing 50 pounds is an admirable goal, but it will take many sacrifices that may be difficult for you to follow.  Also, it will take 6 months to reach the goal.  You can make that a long term goal.  But set mini goals along the way.  Competing in an Ironman will require many hours of workouts.  Will this fit your family life?  This is also an attainable long term goal, but you will need shorter distances to reach along the way.  Be careful not to push yourself beyond your physical limitations.  Injury will set you back.

For weight loss, I recommend 10% weight loss as your first goal.  

Relevant -  weight loss or getting in shape are relevant as long as it is something you are able to do.  Sometimes work or personal matters become more important than weight loss.  But, absent drastic circumstances, don't let those things derail you.  Make sure you take time for you.  Your well being is always relevant.

Time specific -  if you are attempting to lose weight, your goal should be 1-2 pounds per week.  If starting a running program, your mileage should increase by only 10% per week.  Most exercise programs increase a little as you go. Be careful not to push yourself too much too soon.

Have a fantastic new year.