Be S.M.A.R.T. about Your Fitness & Weight Loss Goals

Have you made yourself a weight loss, fitness, or businessrelated goal this year? If so, this is a “must read” if you want to kick that New Year’s goal into 2017! If you didn’t make a goal and were so busy that you didn’t even realize that it was New Year’s earlier this week, then perhaps you should take a quick peek at my first post here ‎concerning the importance of goal setting!

Everybody has their gift!

Mine is problem-solving and strategizing, especially when it comes to fitness or weight loss. 

Every goal that I put into place, I stomp it.

I may not hit my deadline every time. The plan may change 10 times! I sometimes even use five different tools to write it down—i.e., pen and paper, apps, desktop resources, etc.

I get frustrated, often discouraged, and sometimes I even feel like giving up! Each and every time though, I simply review my goal again to regain focus and determination.

Be Smart

It is not because I am Einstein or a rocket scientist. It is simply because I take 5-10 minutes to write down my goals and make them SMART! Now, I am sure that you have heard of the acronym SMART. If not, here is a quick illustration for you.


A Smart Goals illustration to show how Smart Goals can be used towards your fitness and weight loss New Year's Resolutions

Be Specific

When being specific about your goal, you will need to spell out the who, what, where, when and why, as explained by Top Achievement. Focus on your goal and eliminate any distractions or feelings of being overwhelmed! Here are some other meanings of this same acronym which might help to jar your mind when finding ideas.

An example of this for me personally is to lose eight percent body fat, or 10 pounds, by spring break. I already have it placed on my calendar. This allows me to quickly assess any MAJOR obstacles standing in my way, such as business trips, kid birthday parties, family visitors, etc. Knowing that my goal time is up in 12 weeks allows me to figure my sub-goals by breaking them down. In order to accomplish my goal, I need to lose one pound each week or about .75 percent body fat.

Now, usually, when people make goals, they always implement new things. However, you also need to think about what actually needs to be eliminated. I got so relaxed over Christmas that I was literally up to about two Snickers candy bars a dayNO JOKE! I know I got a little carried away, but I would definitely do a major purge of my cabinets before getting started!

Is it Attainable, Measurable, and Realistic?

The remaining meanings are merely check-ins to determine whether it’s a goal that you want to move forward on trying to achieve right now. We’ve already determined that it’s measurable; however, is it realistic? Once you are able to survey upcoming events and your lifestyle, you are better able to determine if this particular goal is right to have at this time. An example of this is those who choose to quit drinking during tailgating season knowing that it is one of their favorite ways to watch and celebrate the games. Why would you do this to yourself, other than to set yourself immediately up for failure?

Is Now a Good Time?

Now, let’s decide if now is a good time. To do this, review your calendar and see if perhaps more time may be needed to accomplish your goal. This will allow you not to be disappointed when you don’t arrive at the end result within the original timeframe.

For instance, I am going out of town next weekend for a business conference. However, I don’t want to lose any time towards hitting my goal. So, I have planned for a fridge to be in my hotel room that weekend, as well have already packed a lunch bag for my meals and snacks.

However, if you’re the type of person that any traveling derails your diet, perhaps you should choose to start after the trip. Deciding the appropriate timeframe helps you determine how rigid or how loose you want to be with your goal at times.

Take two to five minutes to write down your goals, use these tools, and make your goal S.M.A.R.T.!

It will not only make reaching your goal that much easier, but it will allow you to have a blueprint on the plan needed to accomplish it! Routinely revisit it as the plan may need to change or when you may need to remind yourself on why or what you are really trying to accomplish! Contact Everlasting Changes today if your goals are fitness or health related, as our personal training staff would love to assist you with meeting your goals—no matter how big they may be!

Fitness nutritionist explains process for fitness consultation

Jennifer Kasmer, M.A.Ed. is a certified personal trainer and fitness nutritionist. She owns Everlasting Changes Personal Training and Nutrition. Most recently, she became a best-selling author with her book, Tick Tock Your Nutrition Clock.

She is happily married to Brent Kasmer, a medical exercise professional, Master Personal Trainer, sports and conditioning coach and sports nutritionist. He leads the personal training team at Everlasting Changes.

They have two beautiful children, ages two and five, and they work hard to play hard with them. They inspire to raise their children to be Christians, leaders, and compassionate towards others. They raise them with high expectations in hopes that, as young adults, they will be healthy, independent individuals who thrive in new environments.

WordPress Video Lightbox