Setting Goals Must Follow the S.M.A.R.T.S Rule!
S stands for SPECIFIC
Wanting something isn’t enough, you have to plan for it. The goal must be specific. If the goal is too broad it will be beyond achievement. You need a specific target to shoot for, something you can clearly see in your mind. Write your training sessions on your calendar. They’re important, so treat them that way!
M stands for MEASURABLE
The goal must be measurable. One can set goals, but if they are not measurable, there is no way of knowing if that goal has been achieved.
A stand for ASPIRE
The goal must be important and of value to you, not a spouse, a family member, a boss, or a co-worker, but you! If you do not truly aspire to it the goal will not be accomplished. To get you motivated to work out, find an activity you enjoy and pretty soon you’ll look forward to working out.
R stands for REALISTIC
The goal must be realistic. Begin with small changes; ones that you canalize with and are relatively easy to accomplish. If you are not exercising at all now, it is unrealistic to set a goal of exercising one hour every day. You will certainly become discouraged and set yourself up to fail. Focus on simply getting into the habit of exercising. Even if it’s just walking 15 minutes a day. Next time you go shopping, instead of driving around in circles looking for the closest spot to the entrance, park your car at the furthest point in the parking lot. It all adds up.
T stands for TIME
All goals just have a deadline. If no deadline exists, there is no incentive to achieve the goal. Deadlines, which must be aggressive and realistic, are what create pressure to get the job done. Start off by seeing your long-term goals! Write down where you would like to be a year from now. Be specific! Your ultimate long-term goal is how you want your story to end. Next, set intermediate goals. Write down goals where you want to be in six months. Your short-term goals are where you want to be in a month. Every month you need to update these goals, always keeping in mind the end result you want in six months to a year. When you reach your short-term fitness goals, such as working out three times a week for a month reward yourself. Finally, set daily tasks. At the beginning of each day or at night before you go to bed, set at least two goals for the upcoming day. These tasks should be aimed at helping you achieve your overall goals. Be specific. You should include not only what the task is, but also when it is performed.
S stands for SUCCESS
Make sure to read your goals every day. It’s no use writing them down if you don’t read them daily. Read them on days when you’re excited about working out, but especially read them on days when you’re dragging and the last thing you want to do is work out. Ready them out load. Own your goals. Take responsibility for them, they’re your goals!
Measure your success against your own criteria rather than someone else’s. In other words, you are only competing with yourself. UCLA basketball coach, mentor, and teacher, John Wooden once said, “Succeeding at your goals is all about making a complete effort to be the best you can be without worrying about others.”
That philosophy should translate into all aspects of life. Always continue to set new goals for yourself. If you feel overwhelmed, take one step at a time. Remember as the Chinese philosopher Lao Tzu wrote: “A journey of a thousand miles starts where your feet stand.”
Brett’s Bottom Line:
We are all in charge of our own health! Stop looking for an easy path to improved fitness. Everyone wants something for nothing. If you want to be fit you must work for it. Nothing worthwhile is ever handed to you. The road to improved fitness is as long as life itself. If being fit was as simple as taking a pill, eating a protein bar, or drinking a shake from a can, we’d all look fit and trim. Nothing works like work; consistent, careful work, day after day, week after week, year after year. The relationship between work and success in your exercise program is clear. No matter what level of fitness you possess, if you train hard, you will improve. Focus on working out and eating well and you will get the results you are after.
By preparing to participate in an event like the ‘Lift n Run’, the inevitable outcome is getting leaner and stronger, which will make your feet better physically, mentally, and emotionally, and give you the confidence to accomplish almost anything when you put your mind to it.
ARE YOU UP FOR THE CHALLENGE?
*Special thanks to friends and family who came to show their support. Thanks to Rick Adler long-time friend and workout partner, who always seems to know how to push my buttons. Thanks to Mike Smyth, my running advisor, who has helped me run longer and faster than I ever thought possible.