Setting SMART Health and Fitness Goals

With the year almost over, it’s a good time to reflect and reevaluate last year’s goals prior to making New Year’s resolutions for this year. Last year, did you meet your goals? Did you drop those extra pounds, invest that extra paycheck, or race a personal best at your “A” race this year? Did you get to spend more time with the family, or run that 5k with at your children's’ school? Were you able to get to the gym more or eat healthier this year like you’d planned?

Well, if you answered “no”, you’re not alone. 

According to Forbes magazine, only about 8% of people actually keep their New Year’s resolutions. And, If you’re like most, you’re considering making a health and fitness goal this year. So, chances are that goal to “get healthier” or “eat better” probably won’t happen without a bit of help. (last year’s article - a few edits…)

When making health and fitness goals for the New Year, I use the “SMART” goal system, a throwback to my days in the business world. SMART is an acronym which guides goal development and helps ensure project completion. While there are a few variations of this acronym, I like to use the following:

• S for “specific”- narrow down the focus of your goal. Saying “I’m going to get in shape” isn’t specific, but saying “I will improve my cardio by running a 5k” is.
• M for “measurable”- be able to quantify your goal by assigning a number to it. Three times a week, or 5 lbs, or 15 minutes are examples of making different fitness goals measurable.
• A can mean a few things, but for this purpose I'll use “accountable”. Be accountable to someone, starting with yourself.  First, write down your goal, then tell someone about your goals- a personal trainer, a friend, a spouse- all can help support you in reaching your goals.
• R is “realistic”. If you have never raced a triathlon, qualifying for the Hawaii World Championships isn’t realistic. Completing a triathlon is a more realistic goal. Don’t set yourself up for failure.
• T stands for “time-bound”. Having a time-bound goal helps keep you accountable. “Dropping 2 dress-sizes prior to your 20th High school reunion this June” is an example of a time-bound goal.

Remember to keep things simple. A goal such as ‘running every day’ when you are not a runner may be too overzealous. A simple goal such as “I will run 30 minutes 3x week” is more achievable. Some people embark on complex health and fitness regimens with multiple components, and almost always fall short of complete their goals. Be leery of complex meal plans, lengthy “cleanses”, and overly complicated fitness regimens. Pick one or two areas to improve upon and keep things simple. Here are some great examples of very simple health and fitness New Year’s resolutions you can set for this year:

1. Eat 5 servings of veggies per day. Simple, easy to remember, and easy to execute. This is a great way to focus in on becoming more healthy over the long haul. Most Americans don’t get enough veggies in their diet, and this is one way to avoid following the crowd.
2. Run or power walk 45 mins, 3 times per week. Running (and power walking) is arguably the fastest, and easiest way to do cardio. All you need is a good pair of shoes and you’re ready to get your cardio in. The American Heart Association recommends getting 75 min of vigorous cardiovascular activity per week. Choose your days in advance and start!
3. Push ups, planks, and body weight squats (or gym strength training) 3 times a week. Pick a Tuesday, Thursday, and Saturday (or some other) rotation, and dedicate the time to build your strength. It can be 20 minutes or 2 hours, but having a specific time to become stronger helps to develop healthier joints, staves off osteoporosis, and improves posture.  It also ensures better performance for endurance athletes.  
4. Get 7-9 hours of sleep every night. By giving yourself a range, you have wiggle room but still have a defined, concrete goal for time your body needs to sleep. The average adult requires 7-9 hours of sleep, yet the CDC estimates roughly ⅓ of Americans don’t get anywhere close to that amount. Set an alarm for bedtime, just as you would to wake up. Sleep is essential for the body to repair itself, stave off illness, and recover from workouts. Don’t cheat yourself out of this essential element of health!
5. Substitute your your fluid intake with water 5 days/week. This is a challenging one! That’s why it’s not 7 days a week. Our bodies are 60% water, and while all fluids count towards your hydration goals for the day, water is the gold standard. Give this a try and see how much better your skin, hair, and eyes look.

Again, keep it simple. Don’t overcommit to multiple resolutions. Select a FEW goals that might work for your situation, write them down, tell your significant other and get ready to start! Be SMART about your goals and enjoy the process! Good luck this year!