BE WELL
Be Smart for the New Year
Marcia Ra-Akbar, Fitness Writer and Personal Trainer, mraakbar@lifetimefitness.com
WThere’s no doubt about it. When it comes to making fitness goals, the ones we set for the New Year, ranks top on the list for when we’d like to set them. And that shouldn’t come as a surprise. The New Year marks a new beginning, a clean state and an opportunity to rewrite the past year of poor choices and meager results. But with the staggering amount of people who faithfully write out fitness resolutions, come the sobering reality that many of those who set fitness goals before the ball drops, break them long before their sneakers are broken in. Adopting the SMART principle will give you greater success towards your journey of a fitter you, and will ensure you stay on the wagon into the year 2012.
BE SMART!
Goals without action are merely dreams. Regardless of the goal, it is important that they follow the SMART system. They must be Specific, Measureable, Achievable, Realistic and Timely.
SPECIFIC
Specific goals are ones that can be tracked. They keep you accountable. Instead of saying your goal is to lose weight, consider saying: “I will lose 15 pounds by eating smaller portion sizes, 7 days a week every 3 hours.” Or “I will increase my strength by going to the gym 3 times a week for 60 minutes”.
MEASUREABLE
Measuring your efforts ensures you are moving in the right direction. Before starting your fitness endeavors, taking your starting measurements gives you something to work from. Using a journal write down your exercises, what you eat, as well as how you feel before and after a workouts can be an invaluable tool to keep you focused and troubleshoot for times when your goals seem out of reach. Getting your body fat checked at a local health club will give you addition insight to make sure the weight you are working so hard to lose, is coming from fat and not precious muscle.
ACHIEVEABLE
Setting the bar too high is a surefire way to sabotage your efforts and minimize the smaller successes you achieve in the process. Making the commitment to go to the gym everyday may not be achievable for someone with a mismanaged schedule. Making smaller changes can provide bigger rewards then following a regimen that will be hard to maintain. Eliminate 1 soda a day and you will lose you 10 to 15 pounds over the course of a year. Walking just 10 minutes a day will burn you 100 calories per workout, resulting in a 10 pound weight loss by 2012.
REALISTIC
Expecting to lose 50 pounds in 2 months isn’t only unrealistic but dangerous. It also doesn’t guarantee you’ll keep it off. It’s just as unrealistic to run your first marathon without any running experience. Scheduling an appointment with your physician should be your top priority. You should discuss with your physician or fitness professional what you are looking to do and they will give you insight and guidance.
TIMELY
Aligning your goals to incorporate an event can give you the motivation to continue with training when you’d rather be at home. Registering for a walk/run 3 or 5k, a beach vacation, or a reunion can all be a great incentives to showcase your efforts and to continue. Goals that have a realistic timeframe keep you focused.
The difference between those who reach their goals and those who don’t is a big one. Success comes with jumping back on the wagon. It’s natural to fall off every once in a while. Making a commitment to the process with the understanding of these tools, will allow you to get it right this time, and will yield healthier memories for years to come.
