How will you stay motivated and reach your fitness goals this week?
Create a S.M.A.R.T. Goal!
S pecific: Be clear and concise about what you will accomplish.
M easurable: Determine how you will track your progress.
A ction-oriented: Attest what steps or actions you will need to complete.
R ealistic: Confirm your goal is physically possible, affordable, and convenient.
T imely: Set a deadline for achieving your goal.
Here are a couple examples of SMART goals to help you reach all of your health and fitness goals:
- My goal is to participate in a Spinning class on Monday mornings to improve my cardiovascular fitness level.
- My goal is to engage in a strength training circuit on Tuesday evenings to decrease body fat and increase muscle mass.
- I will mark my calendar with a star for each day I complete a Spinning class.
- I will record the strength training exercises (muscles used, repetitions, sets, rest duration) performed each week and progress periodically.
- I will wake up 10 minutes earlier and lay out my Spinning gear on Sunday nights to be on time for the 7:00am Spinning class.
- I will bring my exercise clothes with me to work and change clothes before I leave my work site and travel to the gym.
- The Spinning studio is close to my house and the membership costs are within my financial budget.
- I will lose 1 – 2 pounds of body fat each week.
- I will participate in at least one Spinning class each week for the next three months.
- In three months, I will lose at least 12 (but no more than 24) pounds of body fat.
Working towards your goal is a process and involves change. Focus on the benefits of change to maintain your motivation. Achieving your goal takes time and practice.
- Be aware of your obstacles and know how you will overcome them.
- Foster social support. Be a role model for others, or seek out a mentor for yourself. Enjoy the camaraderie a Spin class, or any other group exercise class, has to offer.
- Be prepared for an unexpected change to your plan. If you are unable to attend Spin class due to an illness or a scheduling conflict, how will you adjust your routine? You may consider trying a different group exercise class offered at a more convenient time or going for a walk instead.
- Learn from your past experiences. If you make a mistake, write down how you will perform better next time.
- Celebrate your accomplishments – big and small! How will you reward yourself for your hard work and determination?
Reference: Moltrup, D. (2014). Set SMART goals for success. doi: http://ilovespinning.com/set-smart-goals-for-success/?roi=echo7-11620295068-35437068-6e332de846dbea774ec7bf9c8e20bbac. Accessed on April 6, 2014.