By Aaron Boike, B.S. Kinesiology, A.C.E. Certified Personal Trainer
The New Year is here and it’s time to start setting your goals for 2020. Goals are something I take very seriously in every element of my life, from finances, to work, to my health and fitness. While many see the importance of taking the time to set a specific goals in their professional life and for their career, most individuals that start a new fitness program lack the direction needed to achieve the fitness level or results they desire. The acronym SMART, short for Specific, Measurable, Attainable, Relevant and Time Bound, is a great tool to make sure you have a rock solid goal.
Specific – Does your goal specify everything you will need to assess whether it has been achieved? Things like the number of pounds you are going to lose, the distance of a run you want to complete, or the specific activity you wish to be able to partake in, make your goal specific.
Measurable – Can your goal be measured to determine if it has been achieved? Some goals are measureable with a simple “Yes” or “No,” such as “I want to be able to complete a 5k run.” In this case the measure is simply completing the 5k. Other goals are measured with a metric, such as a weight loss goal. For a goal to get traction it must be measurable.
Attainable – When you’re setting goals we need to think about what is realistic for us to accomplish in the time frame allotted and account for any other restrictions we’re likely to be faced with. For example, “I want to lose 30 pounds in 2 months,” would be an unrealistic goal. The healthy, sustainable amount of weight to lose in a month is 4-8 lbs. “I want to lose 10 lbs in 2 months,” would be a realistic goal.
Relevant – This is simply asking yourself some key questions. Does this goal matter to me? Is it going to change my life for the better? If you can answer those questions, the goal is relevant to you.
Time Bound – Every goal must have a specific time frame that you wish to accomplish it in. This is important because it allows you to set steps to ensure you reach the goal in the time frame allotted, and to be able to say definitively when and if the goal was achieved.
Examples of SMART Goals:
“I want to gain enough upper body strength to complete 10 pull-up’s by May 1st, 2016.”
“I want to lose 3% bodyfat in the next 90 days.”
“I will complete a 5k next thanksgiving.”
“I want to be able to climb all the way to the top of my office building using the stairs by May 1st.”
Once you have your goal you’ll need to create action steps to achieve it. We call these action steps “Process Goals.” Process goals should also be SMART, but rather than focused on an outcome, they focus on the steps you will need to take to achieve your desired result. Process goals are great in and of themselves. Running a marathon is a great goal, but the feeling of accomplishment you get from completing the process and actions required to make that goal a reality are incredibly rewarding, as well.
Examples of Process Goals:
“I will perform my weight lifting routine 3x/week for the next 3 months.”
“I will commit to working with a personal trainer 2x/week for the next 90 days.”
“I will take the stairs before and after lunch every day in December.”
“I will walk/jog my 3 mile loop 4x/week for the next 90 days.”
What are you waiting for? Get out a journal, diary, or your favorite online notepad and start outlining what you want to achieve in 2020. Or better yet, meet with a 3CLICK Fitness Trainer for a complimentary Fitness Assessment. This session is focused around helping you set three SMART goals, getting a baseline established, and outlining the plan that will help you make them a reality. What gets written and measured gets achieved – make this your year and start with a set of rock solid goals.