Let's talk about New Years Resolutions! Do you have them? Have you had them in the past and do they work for you? Me personally, I don't do New Years Resolutions.... I can tell you from my Fitness Instructor and Personal Trainer experience that a lot of people don't stick to New Years Resolutions. We often see an influx of participants in Gyms, Pools & Bootcamps come January 1.......... but how long does this last? Most people don't stick to their New Years Resolutions... and I can say I have been one of those! Why is this?
When people have these grand plans of New Years Resolutions, they usually go all out. By this I mean too big! Starting small if you are wanting to change something or achieve something is a sure way to meet your goals. For example, as a PT I hear people say to me I will exercise every day and change my diet to healthier options starting January 1...... Does this work for most? NO! Why? To many changes all at once! Start with exercising 3 times per week. Once you meet this goal move onto the next of changing your diet to healthier options. Then to increasing your exercise regime to more frequently. Hell you may even want to add on a specific exercise goal like being able to perform a push up by a certain time of the year! The key to success is baby steps!
An effective way to set goals is to use the SMART method, which stands for goals that are specific, measurable, attainable, relevant, and time-bound. Setting realistic goals using the SMART goal setting process can help with client adherence, motivation, progress tracking, and reducing relapses.
SpecificThe goals must specifically state what is to be accomplished. They must be clear and easy to understand and should not be ambiguous. For example, rather than your client stating that she would like to “get fit,” she can create a more specific goal such as “I want to run a 5K.”
MeasurableThe goals must be measureable so that a client can see if he or she is making progress. For example, a goal of “I want to lose 5 pounds” has a measurable component compared to “I want lose weight,” which is more ambiguous.
AttainableA goal should be realistically attainable for the client. The achievement of attaining a goal reinforces commitment to a program or healthy change and encourages the client to continue. For example, a goal of “losing 30 pounds in 1 month” is not an attainable goal. However, “losing 1 to 2 lb a week for a total of 4 to 8 lb in a month,” is attainable.
RelevantThe goals must be relevant to the particular interests, needs, and abilities of the client. For example, heavy resistance training would not be the best approach to training for a half marathon. However, engaging in a progressive running program would be a suitable strategy for building the endurance required to complete a half marathon. In addition, the goal must be one generated by the client, not the fitness professional, so that it has enough personal meaning to motivate the client.
Time-boundThe goals must contain an estimated timeline or deadline for completion. Timelines can be both short- and long-term and should help the client stay focused and on track. For example, a client can be given weekly tasks to accomplish a larger achievement over a 6-month time period. In this case, short-term goals are accomplished weekly, whereas the long-term goal will be reached in 6 months. Clients should be evaluated regularly to monitor progress toward goals.
What ever your goals, you can use the SMART method. My goals for 2019 are pretty simple..... spend more time with people who nourish my soul and make me happy, consistently train to maintain my fitness levels allowing me to produce the best possible classes, trainings and experiences for participants and to educate myself to be the best I can be. I have already mapped out those goals for 2019....... I would love to hear what your SMART goals are!
2019..... Let's do this!
Donna :) xo