How to Set Fitness and Health Goals the Right Way
Does the thought of setting goals make you cringe or fill you with dread? Many people resist setting goals because they simply don’t want to fail. But setting goals is an important part of achieving success in any area of life, including fitness.
How you establish goals is important, and this is where many people misstep, setting vague or unrealistic goals that lead to frustration and disappointment.
The good news is that there is a proven, better ways to set goals! Many people have heard of SMART goals but have not actually tried to use the process. So let’s dive in!
SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. All of these components should be part of every single goal you make!
The SMART Goals Process
Specific: The first step in setting a SMART goal is to make it specific. Instead of saying, "I want to get in shape," try setting a specific goal like, "I want to lose 12 pounds in the next three months." This gives you a clear target to work towards.
Measurable: The next step is to make your goal measurable. This means setting a specific metric to track your progress. For example, if your goal is to run a 5k, you can measure your progress by tracking your time or distance. In our prior example, the measure is both the number of pounds.
Achievable: Your goal should be challenging but achievable. Setting a goal that is too difficult can lead to frustration and giving up. On the other hand, setting a goal that is too easy won't provide enough motivation to keep going. Let’s stick with our examples:
Three months is 12 weeks, and losing 12 pounds means losing at least 1 pound per week. Is that achievable and healthy? Yes, it is. Studies show that slow and steady weight loss is the healthiest approach, and that means losing 1 - 2 pounds per week.
To set a goal to run a 5k, make sure you can run at least 4k before the race. Let’s say you can run 1k now; use your calendar to make sure you have enough time to build your endurance up in time for the race.
Relevant: Your goal should be relevant to your overall fitness goals. For example, if your goal is to improve your cardiovascular endurance, make sure you’re taking relevant classes or doing activities that are specifically designed to improve cardiovascular health.
Time-bound: Finally, your goal should have a specific deadline — a date on the calendar. This gives you a sense of urgency and helps you stay motivated. Use healthy factors such as losing 1 - 2 pounds/week (instead of 5 or 10!), or for cardio endurance, allow time in the calendar for gradual improvement each week.
Setting SMART goals for fitness is important because it helps you stay focused and motivated. We recommend using a calendar to set your goals and track your progress, whether that’s on your phone calendar or a paper calendar on your nightstand.
What Kind of Goal Should You Set?
Use the MOVE Method to determine which area of your health needs the most attention, and set just 1 goal to start with!
M: Meaningful rest. Goal example: Go to bed 15 minutes earlier to try to increase the amount of sleep each night.
O: Optimal nutrition: Goal idea: Using our Nutrition Guide (for Members), identify 1 new food to add in and 1 food to subtract from your usual diet.
V: Vision: Goal ideas: Sketch an image of what you want your future self to look like. Or think about your ideal weight and set weight loss goals in 10 or 12 pound increments.
E: Exercise: Goal ideas: Join Be Fit Cherie and attend 2 - 3 classes/week. Or set a goal to take a 10 - 15 minute walk every day.
Those are just a few ideas … your goals should be specific to you and your lifestyle!
By setting specific, measurable, achievable, relevant, and time-bound goals, you can track your progress and see the results of your hard work.
If you need help setting SMART goals to the MOVE Method, please sign up for a Coaching Session! We’ll create a customized plan just for you.
