HOW TO SET SMART GOALS FOR THE NEW YEAR.
Setting SMART goals make them easier to achieve.
The new year is the perfect time to take charge of your health and fitness. But instead of setting vague resolutions like "get fit" or "exercise more," you can achieve better results by setting SMART goals. Specific, Measurable, Achievable, Relevant, and Time bound.
At JY Exercise Physiology, I help people turn their health and fitness aspirations into actionable, realistic plans. Here’s how you can use the SMART framework to make your goals stick.
1. Be Specific
A specific goal answers the “what,” “why,” and “how” of your fitness journey.
Example: Instead of saying, I want to exercise more, try, i want to walk for 30 minutes, 5 times a week, to improve my cardiovascular health.
Why It Works: Clarity provides focus and direction.
Pro Tip: Think about what motivates you personally, whether it’s running a 5K, improving strength, or enhancing overall wellness.
2. Make It Measurable
Measuring your progress keeps you motivated and accountable.
Example: If weight loss is your goal, aim for losing 5 kg over 3 months” rather than just “losing weight.
Why It Works: Quantifying your goal helps you track success and make adjustments if needed.
Pro Tip: Use tools like fitness trackers, apps, or journals to monitor your progress.
3. Set Achievable Goals
Your goals should stretch you but still be realistic given your starting point.
Example: If you’re new to exercise, aiming to work out 7 days a week may lead to burnout. Start with 3 to 4 days and build up over time.
Why It Works: Unrealistic goals can lead to frustration and quitting, while achievable goals foster confidence.
Pro Tip: Work with an exercise physiologist to create a plan tailored to your fitness level and lifestyle.
4. Keep It Relevant
Your goal should align with your values and long-term vision for health.
Example: If you have knee issues, a goal like strengthen leg muscles to reduce knee pain is more relevant than run a marathon.
Why It Works: Goals that resonate with your personal needs and interests are easier to commit to.
Pro Tip: Consider how your fitness goals will enhance your daily life, whether it’s keeping up with your kids, enjoying outdoor hobbies, or improving your mobility.
5. Make It Time Bound
Setting a deadline creates urgency and helps you stay on track.
Example: I will complete 12 weeks of a strength-training program by April 1st.
Why It Works: Deadlines encourage consistent effort and prevent procrastination.
Pro Tip: Break long term goals into smaller milestones for regular wins along the way.
Putting It All Together: A SMART Goal Example
I want to lose 5 kg in 3 months by exercising 4 days a week and following a meal plan designed by a dietitian. I will track my progress weekly and adjust my plan as needed.
Specific: Lose 5 kg through exercise and nutrition.
Measurable: Track weight and workouts weekly.
Achievable: Realistic within the 3 month timeframe.
Relevant: Tied to overall health improvement.
Time Bound: Clear deadline of 3 months.
Tips for Success
Start Small: Focus on 1 to 2 SMART goals at a time to avoid feeling overwhelmed.
Stay Flexible: Life happens ! If you miss a workout, don’t give up adjust and keep going.
Celebrate Progress: Reward yourself for milestones, a new workout outfit, eating your favourite dessert or posting a picture.
Need Help Getting Started
At JY Exercise Physiology, I specialise in creating personalised fitness plans that align with your goals, fitness level, and health needs. Whether you’re managing a chronic condition, recovering from injury, or simply looking to improve your overall health, we’re here to guide you every step of the way.
Realistic fitness goals are the foundation of a successful health journey. At JY Exercise Physiology, i’m here to help you set achievable targets and guide you every step of the way.
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
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