Monday, January 4, 2010

S.M.A.R.T. Resolutions 2010


Losing weight is a perennial All-Star when it comes to New Year's Resolutions. We see it in the gym every year as the wait time for equipment and the sign-up lists for classes get longer.

Then, for some reason, after Cupid makes his rounds in February, the gym seems back to normal. What happened?

Well, statistically, about 80% of people who make New Year's resolutions have quit by the sixth week of the year. Here's how not to become a statistic:

Develop S.M.A.R.T. goals when it comes to your health and fitness. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-Bound. While SMART is a cute acronym, I'll break it down in order of importance:

Relevant: Your goal should be appropriate for your needs, desires, and current fitness level. This means that your goal should be important and significant to your overall life. Here's an example; if you can not pick up anything weighing over 10 pounds without worrying about your back going out on you, then losing 5 pounds is an irrelevant goal. Improving your core strength and spinal stability is more relevant at this point.




Often times, we choose irrelevant fitness goals because we are swayed by the tide of popular culture. We see the models on the covers of magazines and think that being a certain size or weight is important (which very well may be the case for you).

Determining the relevance of your goal requires some soul-searching. The principle of relevance guides how you define the other four goal parameters, so think carefully about this and consult a fitness professional if you need help.

Attainable: Your goal should be something that is reasonable and within reach. While you may enjoy distance running, don't make it your goal to qualify for the 2012 Olympics if you are not already competing at an elite level. Start off with a small, attainable goal, like improving your 5K time. For weight loss or body-fat loss, consider losing 5 pounds or 1-2% body-fat. Once you reach that goal, it's time to set a new one.



What is Attainable is directly related to how much change or sacrifice you are willing to make, which is related to how Relevant your goal is. You won't lose the 5 pounds if you are not willing to give up the desserts every night. Maybe your goal should be to only have dessert twice a week instead.

Specific: This ties-in to the Attainable principle. Don't just say that you want to lose weight. Quantify it. And make sure it's a realistic number. When it comes to weight loss, half a pound to a pound and a half per week is considered safe, effective, and maintainable. For body-fat changes, 1% per month is average if your mix of diet and exercise is right.

Measurable: Make sure that you can accurately and correctly measure your goal. "To look like Britney Spears" is not a measurable goal (also it may not be Relevant or Attainable). Once you pick a measurable goal, be sure to measure correctly. Keep the conditions at the time of measurement the same each time. Have someone else (e.g. your trainer) do the measurements with you.
And make sure not to measure too often. It is not necessary to stand on the scale every day. That is equivalent to trying to improve your marathon time by running a marathon every day. Focus on the process and the little things that you must do each day to reach your goal. Only weigh yourself weekly at the most (if that is your goal).

Time-bound: Set a realistic time frame for completion of your goal, and stick to it. One of the biggest problem with New Year's resolutions is that the time frame is too long. Either your goal is to far away for you to reach it, or it's so far off that procrastination can easily set in. It's OK to keep the long-term goal and write it down, but also set short-term goals that can be attained in 1-3 months. If you've already accomplished a short-term goal by February, you'll be more likely to keep the ball rolling into the Spring.

So take some time to evaluate your goals using the S.M.A.R.T. system, and you will be successful. Write your goal down, share it with friends or family, and make yourself accountable. And at this time next year, you'll have a new goal to work on, instead of the same thing as last year.

If you have any questions about your S.M.A.R.T. goals, feel free to contact me, or consult your fitness professional. For those of you that are FD/T Personal Training clients, we will be doing assessments (including body-fat%, girth measurements, strength and endurance testing, and the Functional Movement Screen) during the first two weeks of the year.

In Health,

-Okinyi

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