Jan. 2, 2015

S.M.A.R.T Resolutions

S.M.A.R.T Resolutions

S.M.A.R.T Resolutions

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This Year I Am AwesomeWe have a long road ahead. We need to go into this with both eyes open. One of the ways we will dodge failure is by setting S.M.A.R.T. Goals

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Let’s look at those a little more specifically. A poor goal is “I want to lose weight.” Then you lose a pound. Are you done?

It has to be measurable. When something is measurable you now know if you are ahead or behind schedule. I want to lose “X” amount of pounds, or “X” number of inches of my waist.

Some say the “A” stands for Attainable, Achievable, or Agreed upon. I often use Appropriate. It doesn’t make any sense to say I’m going to swim 20 minutes a day if you do not have access to water. It also has to be something that is attainable in your mind. If you don’t think you can do it, you probably won’t.

We need Realistic goals so we don’t set ourselves up to be discouraged. If we say, “I want to lose 10 pounds in 10 days,” that is not realistic (or healthy).

A goal without a timeline is a dream. You need to add time to your goals. I usually tell people just starting out to shoot for easy goals. This might be something like,  “I will walk for 10 minutes five times this week.” It’s specific. It is measurable. It’s realistic. It has a time line. Many people try, “I will lose 10 pounds in a month.” I prefer to put time elements on action items. If you do the action items, then you will be putting yourself in place to lose weight and get healthy.

               Example Goal:

               “I will walk on the treadmill for 30 minutes (specific), 4 days this week. “

Keep in mind that if you can’t measure it, you can’t manage it. This goal is something that you need to believe you can do. It needs to be something that you want, and something you feel you can achieve. It needs to be achievable (notice I didn’t say easy). We just need to avoid those times when we set up something that is so hard that we give up.  Then we need to add a time element so we can measure ourselves and see if we are on time.

Don’t fret if you get behind. A guided missile is “Wrong” most of its path. It radios back and sees that it’s off path and adjusts. It then radios back, and makes more adjustments. Eventually it hits the target and everyone applauds. Nobody noticed that the missile was “wrong” for most of the flight. Make your adjustments, and continue on toward your goal.

Resources to Help You Kick Off the Year In The Right Direction

I used a Myotape to measure myself
so I can see where I am starting at (so I can celebrate when these numbers go down in the future). I basically measure areas at the thickest part.Here are some directions from SparkPeople.

If you need calorie tracking software check out our resources

My favorite Gadget for motivation is the Fitbit (it’s kind of like a pedometer on steroids).

Today at the gym I used my Heart Rate Monitor to push me to get my hear rate up.  I like the Timex models as you can change the batteries.


Focus on the Activity and the Results Will Follow

Some times we get fixated on the scale. Then if things don’t go the way we want, we can get discouraged and want to quit. What you may want to do is to put an activity into your goal. Such as I will walk on the treadmill for 30 minutes. This is measurable. Then after you establish that habit you can start focusing on the distance you are covering in that 30 minutes.

Keys to Keeping Your Resolution

Most people have given up on their resolution by February because they haven’t thought about it since January 1st. Write it down, reflect on it, and keep doing all you can to accomplish it.

Don’t Keep Them To Your Self
Let your family and friends know what you are trying to do so they can help hold you accountable.

Don’t Look as Setbacks as Failures
Look kids fall down a BUNCH when they learn to walk. Learn each setback as a potential to learn some new information.

Make sure this is YOUR goal.
If you don’t see the benefits of this goal, then you won’t but into it. You can’t do things for other people. You can try but you will stop when things get tough.

Mentioned in this Epsiode


28 Day Squat Challenge at hello Healthy

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Weight Loss Challenge Spreadsheet

Some of us are motivated by a little competition, or we dreamed of being on a tv show like the Biggest Loser, well now you can create your own weight loss challenge using the weight loss challenge spreadsheet. This spreadsheet has done all the math and shows the participant's weight loss as a percentage of their body weight. Play solo or teams, it all in the spreadsheet.

Go to weightlosschallengesheet.com You lose the weight, we do the math.