Set yourself up to succeed in 2023
New Year's resolutions are a popular way to start the year off on the right foot and set ourselves up for success. However, it's important to set ourselves up for success by setting goals that are specific, measurable, attainable, relevant, and time-bound, also known as S.M.A.R.T goals.
What are S.M.A.R.T goals?
S.M.A.R.T is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. These principles are designed to help you set goals that are clear, achievable, and aligned with your overall objectives.
Specific: Goals should be specific and well-defined. Instead of saying "I want to get in shape," try "I want to lose 10 kilograms by June."
Measurable: Goals should be measurable, so you can track your progress and know when you've achieved them. Instead of saying "I want to eat healthier," try "I want to eat at least 5 servings of fruits and vegetables a day."
Attainable: Goals should be achievable, but also challenging. If a goal is too easy, it won't be motivating. If it's too difficult, it will be demotivating.
Relevant: Goals should be relevant to your overall objectives and values. If a goal doesn't align with your long-term goals or what's important to you, it won't be motivating.
Time-bound: Goals should have a clear deadline, so you have a sense of urgency and can stay motivated.
Examples of good goal setting in relation to fitness:
"I want to run a 5k in 30 minutes by the end of the year." This goal is specific (running a 5k in a certain time), measurable (able to track progress with timed runs), attainable (with proper training), relevant (aligns with the individual's interest in running and improving their endurance), and time-bound (end of the year is the deadline).
"I want to be able to do 20 consecutive push-ups by June." This goal is specific (doing a certain number of push-ups), measurable (able to track progress with the number of push-ups completed), attainable (with consistent strength training), relevant (aligns with the individual's desire to improve their upper body strength), and time-bound (June is the deadline).
"I want to increase my flexibility and be able to do the splits by August." This goal is specific (increasing flexibility and achieving a certain stretch), measurable (able to track progress with flexibility tests and stretches), attainable (with consistent stretching and flexibility training), relevant (aligns with the individual's desire to improve their flexibility), and time-bound (August is the deadline).
Examples of bad goal setting in relation to fitness:
"I want to be fit." This goal is not specific, measurable, attainable, relevant, or time-bound. It's important to be specific about what "fit" means, have a measurable goal (such as a certain body fat percentage or the ability to run a certain distance), make sure it's attainable (with a clear plan for how to achieve it), ensure it's relevant to your overall values and objectives, and set a time-bound deadline.
"I want to be able to lift the heaviest weight in the gym." This goal is not specific, measurable, attainable, relevant, or time-bound. It's important to be specific about what "heaviest weight" means (such as a certain number of kilograms or pounds), have a measurable goal (such as being able to lift a certain weight for a certain number of reps), make sure it's attainable (with proper training and progress tracking), ensure it's relevant to your overall values and objectives, and set a time-bound deadline. And most importantly, make sure you don't strain yourself or end up as the subject of a viral gym fail video.
So there you have it, some examples of both good and bad goal setting.. Remember to use the S.M.A.R.T principles when planning to achieve ANYTHING. If you’re unsure on how to reach your goals, reach out to us. It’s our job to get you there.
Happy 2023.
