S.M.A.R.T. Goals for the Fitness-Oriented New Year’s Resolutions
S.M.A.R.T. Goals for the Fitness-Oriented New Year’s Resolutions
Tips from our Sports Performance Coordinator Nick Shedd, MS, CSCS
As we enter the New Year, we are all thinking of what our resolutions will be. If your resolutions involve getting in better shape or becoming healthier, you need to develop a plan. You’ve all heard about the common workout or diet resolutions that many people make to little avail. A sustainable plan involves consistency and setting S.M.A.R.T. goals.
S.M.A.R.T. goals are Specific, Measureable, Attainable, Realistic, and Timely. They will give you direction and accountability which will lead to more consistency, thus allowing you to maximize your results without becoming discouraged along the way. Below are some easy examples that can help you prepare for a lifestyle change.
Specific
-Consult a dietitian to permanently improve your diet, opposed to trying a “quick fix.” Make your goal to eat healthily and consistently, but allow yourself a “cheat meal” each week.
-Set a goal to exercise at least three times per week. A lot of people have busy schedules and long hours, but most of us can afford a minimum of 3-6 hours per week dedicated toward improving our own health.
Measureable
-Don’t be afraid to step on the scale! If your goal is to lose weight, weigh yourself at least once per week to make sure you are continuing toward your target weight.
-Utilize physical tests. Whether your goal is to improve your aerobic endurance or increase your strength, there are several testing methods you can utilize to measure your improvements.
Attainable
-If your goal is to lose weight, losing one half pound to one pound per week is generally feasible. Setting a goal to lose more than 1 pound per week may be unhealthy and unattainable.
-If your goal is to get stronger, don’t expect to hit a personal record each week. Improving your lifts by one half pound to one pound per week is feasible. Therefore, testing your strength once every 12-24 weeks is recommended.
Realistic
-If you are new to a health/exercise program, take baby steps. For example, if you have been eating a poor diet for years, don’t expect yourself to change to a strict, healthy diet overnight. Make a goal to cut out one unhealthy food that you habitually eat, and see if you can sustain it for two weeks.
Timely
-Make small goals that can be accomplished in short periods of time, and start immediately. While you don’t want to set goals that are impossible to reach, you also don’t want to set goals that aren’t challenging.
-For example, if you would like to lose 20 pounds, make your first goal to lose 3-4 pounds by the end of the first month. Once you reach that goal, set another one for a month later.
-Some goals take longer to reach. If you want to improve your 10k time, set a goal to improve it by 4-5 minutes every six months. That way you will force yourself to train consistently.
Good luck as you move forward into the new year! Remember, the Bon Secours Sports Performance staff is excited to help you on your journey to improve your performance, fitness, diet, and health.