Reach for the sky, they say. Set your sights high, they say. Sure setting kick butt goals is important. It's even more important to make sure they are SMART.
Yes, it’s important to "shoot for the stars". Pushing yourself, in a healthy way, is encouraged. That’s how we get better. Push even harder if you want to! Do remember to stay in touch with reality, though. Especially if we are talking about our fitness goals. Instead of getting carried away with what “seems like it could be nice” in a somewhat fantasy world, come to terms with what can actually happen in this reality we call every day life. In other words, make SMART goals.
SMART goals at a glance.
This nationally recognized acronym is a methodology for specific and measurable goals.
S - Specific
M - Measurable
A - Achievable
R - Realistic
T - Timely
Now, this could be taken as a play on words. You're making smart goals. Using smart as an adjective. Smart as in an intelligent decision.
Of course when setting goals, it’s always important that we engage our intellect. Without consulting our common sense and knowledge, we would be unable to form an idea or plan. Let’s face it. We have to have a reasonable degree of “smarts” to even begin to fathom the idea of goal setting. It’s not always complicated. It does, however, have to have a means to an end.
Aside from tapping into our intellect, I am talking about a specific type of goal setting, nationally recognized by organizations from all industries. In fact, this form of goal setting was taught to me by two Fortune 500 companies I was employed for over the years. Both Verizon and Liberty Mutual teach their employees the SMART goal philosophy. It has come up again recently while studying for a Group Fitness Certification through AFAA.
What I am talking about are SMART goals. An acronym for a systematic goal strategy.
There are 5 steps in the SMART goal model. Each are designed to hold a participant accountable by setting realistic expectations. Below are examples of fitness goals in each step of the SMART method to help us wrap our brains around it. Let’s dig into each letter for further exploration.
S - Specific: Well defined, clear and unambiguous.
Goals that are clear and have direction are much more likely to be attained than something vague and obscure. Ask yourself questions such as: What am I trying to accomplish? Where do I want improvement? Why is this important? Once you realize your self wish list, it’s easier to define how to get there.
Example: It is my goal to lose 15 pounds; increase upper body weights; to incorporate different workouts in the rotation; to workout more consistently each week. Now that you have a specific direction, you can bring further life to your goal.
M - Measurable: With specific criteria that measure your progress towards the accomplishment of the goal.
Once you have clearly defined the direction of your goal, it’s time to put some numbers to it. Assigning numbers to the goal gives it definition. We are able to realize what is needed to succeed. This also enables you to understand if you are effective. Sure, it’s great to want to be healthier. We all want to be healthier.
Make it real by applying a specificity to it. “I will be healthier by increasing my veggie intake and amount of exercise each week.” Then assign numbers. Having quantifiable numbers allows us to gauge success.
Example: I will add 4 cups of vegetables to my meals each day. 3 - 5 times per week I will workout or be physically active, whatever session seem appropriate.
A - Achievable: Attainable and not impossible to achieve.
We know there should be a unit of measurement by which to analyze results. In order to be successful, and keep a positive mindset, it is important to find a balance between “shooting for the stars” and setting realistic goals by understanding how far your limits can be stretched, while still pushing yourself to get better and progress towards your fitness aspirations. Set goals that are just out of reach, but not so far that you are setting yourself up for failure.
Example: Currently you can hold a plank for 1.5 minutes without a break. By the end of the week you want to be able to hold plank for 2.5 minutes, adding 1 minute.
R - Realistic: Within reach, realistic, and relevant to your life purpose.
If your goal isn’t rooted in reality, it will make it much more difficult for you to achieve. Of course, it has to be physically possible. It also has to be something you will realistically be able or willing to complete. Relevancy is key! Do you have access, drive and ability to attain this goal? If so, go for it! If not, look at ways to tweak your goal to better accommodate reality. Otherwise you risk a hard crash instead of a smooth cruise to victory. Victory is possible my friends!
Example: Don’t expect to be able to prepare for a marathon in a week without any conditioning. That’s just not physically possible. You can, however, follow a 16 week preparation program and compete just fine.
T - Timely: With a clearly defined timeline, including a starting date and a target date. The purpose is to create urgency.
Setting a clearly defined amount of time, closes the measurable loop. Have you hit your goal within that specified time period? If you have, great! If not, reevaluate, reset and kick butt like you know you can!
Example: You set a goal of being able to complete an intense, 30-minute, boot camp style workout without any breaks in two weeks.
Set SMART goals. Set a clear direction, assign measurements and timelines that make sense for you. Check yourself. Crush it.
So, how do you start making SMART goals? What moves you? What would you really like to accomplish? What motivates you? What gets you itching for more? Take those little sparkles of inspiration and run them through the SMART model. You’ll start to quickly realize where you stand with your goals, and how SMART they really are.
If you don’t accomplish your goal, don’t be too hard on yourself. Evaluate, reset accordingly, and kick butt the next time through. Some of the best learning comes from moments where we fall short.
Go ahead. Give it a try. Pick a few clearly defined goals. Make them SMART. Do more than just “reach for the stars”. Actually BE the star. Set goals and crush them.
Share some examples of your goals. Let’s inspire each other.