As another new and exciting year begins, I tend to self evaluate my current state of mind and health behaviors. I aspire to make positive changes to my mind and body by setting reasonable and achievable health and fitness related goals and resolutions. Here are some tips to ensure long lasting, attainable goals that will benefit you physically and mentally throughout the New Year!
Be SPECIFIC.The first step to creating new goals for the New Year is to state exactly WHAT you are trying to accomplish. This can be classified by anything from wanting to lose weight, gain or tone muscle, overcome disordered eating, exercise more, or simply introduce a healthier diet strategy. A great method to creating a goal would be using action words such as “I WILL”, “I CAN”, or “I WANT to” and defining the goal by what needs to be achieved or attained and by WHEN. IE. I Want to lose 5 pounds
Make sure goals are MEASURABLE.Provide a way to evaluate your goals by using metrics or data targets. If you seek a more balanced or nutritious diet, you can purchase a certain quantity of dark green leafy vegetables (for instance) and make sure to incorporate them into your diet within a certain amount of time before a new quantity is purchased. Scaling is a great way to track caloric weight and making sure you are intaking the correct amount of food. Additionally, there are several phone applications that make it easy to track eating and exercise patterns in which you are able to manually input goals directly into the app!
Make sure goals are ACHIEVABLE. The goals you set for yourself should be IN REACH and within your body’s limits. Always know where you are currently and build up from there. Most people struggle with the perception of where they are as opposed to where they want to be. Don’t confuse the two! If you want to run a marathon but have never run before, start SMALL by running one or two miles a day and work up to a 5k initially! Everything is achievable with time, effort, and persistence!
Ensure RELEVANCE. The process of working to achieve your goal should make sense with end result. When attempting to improve throughout the given time frame, use necessary protocols that will accurately and effectively induce a positive result in the end. When aspiring to introduce a healthier diet strategy, simply start by avoiding sugary and starchy foods and begin to incorporate more macronutrients into your diet!
Provide a TIME-FRAME. During the specificity stage of goal setting, provide a REALISTIC time frame to meet your goals. Use a registered dietitian or fitness coach to pair your individual needs with a safe, effective guide/outline. Training for a marathon in a month seems a bit ambitious. Taking your time, training and eating properly, and realizing your own personal boundaries will ensure your ability to achieve any and all goals you have set for the New Year!
Example: I want to reduce the amount of soda I drink. I will Only drink 2 sodas instead of my typical 3 sodas a day over the next week. I will measure this by logging how many sodas I drink a day. This is relevant to me as I rely on soda for caffeine on a daily basis and still feel sluggish. I want more natural energy and I will start by eventually eliminating daily soda consumption. (Each week your goal is evaluated and altered to reach your next goal!)
For help creating and reaching your SMART GOALS email firstname.lastname@example.org
Blog Written by: Nicolina Iorio