At the start of a new year, it’s a good time to sit down and write out your new year’s resolutions and goals.
But how many times have you made the same resolution, only to fall off the wagon the second week of January? How do you set goals that you will actually reach? You want to set SMART goals.
T: time specific
Here are some tips when you are writing your SMART goals down:
- Look at the big picture first. Where do you see yourself in 1 year, 3 years, 5 years, etc. Be specific.
- Set smaller goals for what you would like to accomplish 1 week, 2 week, 1 month, 3 months, etc.
- Have a to-do list
- Use a calendar. Schedule in time to work on your goal(s). Write down mini-goals to accomplish each month.
- Set performance goals for yourself (ie: lifting weights, weight loss) that will motivate you.
- Write down WHY it is important for you
- Always have an action plan
- Stick to it! Tell a friend or a family member so they can help keep you accountable.
- Don’t be afraid to ask for help
Let’s create an example.
Nick wants to lose 20 pounds of body fat, perform 1 or more strict pull up, and get some ab definition in 2020.
Next step is to create a deadline. Nick would like to accomplish these goals by July 2020.
Working backwards, he creates mini goals.
- Lose 3 pounds of body fat each month
- Perform pull-up progression exercises at least 3 times per week
- Schedule at least 1 hour of exercise 4-5 times per week
- Follow a nutrition plan 6 days per week, allowing 1 day of no tracking each week.
- Hire a coach to guide him and keep him accountable with workouts and nutrition plan as well as perform monthly body composition scans
Nick posts a countdown to his beach vacation on his fridge along with a few pictures of his inspirations. Find something that motivates you and put it somewhere you’ll see everyday to continuously inspire you.
This is how detailed you should be when creating your goals. Don’t just say, “I want to lose weight”. How much do you want to lose? How do you plan on losing it? When would you like to lose it by? Why do you want to lose weight? What mile-stones will you have to measure your progress?
Things to remember:
1. Accomplishing goals won’t just happen because you said you want to accomplish it. You have to put in the work.
2. Nutrition accounts for 70% of all body transformation goals. Follow a meal plan, measure out food and be consistent with your eating.
3. Hydration is an important part of weight loss. Many times people mistake hunger for thirst. Most people don’t consume enough water throughout the day.
4. Exercise plays another crucial part in the fat loss / muscle gaining process. Incorporate strength training and cardiovascular training into your routine at least 3-4 days a week, if not more. On your “off” days, remain active by going for a walk or doing some type of sport/activity that you like.
5. Accountability is another key component. Keep a food log and check in with a coach to stay on track.
If you follow these tips, you’ll have a great chance of accomplishing your goals in 2020. If you need extra help, we are here for you! We’re always on your team. Schedule a free consultation today and see how we can help you in 2020!