A large part of succeeding at anything in life depends on setting time-appropriate goals that are both short and long-term, specific to the desired outcome, and measurable at each step along the way.
Here at U.P., we use the S.M.A.R.T acronym as a baseline to set goals for both ourselves and our clients.
S – Specific
A goal should be very specific in order to give you both direction and a measure by which you know you have succeeded.
For example, if you are going on a trip you will book a specific hotel in order to know exactly where you need to go.
M – Measurable
The goal and the steps towards it need to be measurable in some way.
For example, on your trip, you will know that you have reached your hotel by the name above the door and your booking at the front desk and the measurable steps needed to get there. Taxi, airport, check-in, boarding, etc. are all time-specific.
A – Attainable
The goal should not be impossible.
For example, you are not trying to get to a hotel on the moon. There isn’t one…yet. Set a goal that you can attain – not something that is wildly over-optimistic given your time-frame or starting point.
R – Realistic
The goal must be realistic to you and your life circumstances.
For example, you are not trying to reach a hotel on the other side of the planet on foot.
T – Time
The goal must be measurable by time and with both a realistic and very specific deadline.
For example, you need to arrive at your hotel at the time of your booking, not six months later.
As we Enter the month of March, we are stepping into a great time of year to set some goals and put this S.M.A.R.T method into action.
Summer is coming – long days on the beach or by the pool, exotic holidays, this year’s new bikini haul.
All of the above can cause a little anxiety for the unprepared, but if used correctly they can also be a great motivator to propel you towards your goal.
Here at U.P., we are known for delivering maximum results in minimum time – 12 weeks is an almost-perfect amount of time.
It is short enough to create massive urgency, but also long enough to be able to achieve something special.
Use this next 12 weeks to set yourself some body composition goals and use the urgency of summer to motivate you towards them.
Each of you will be different in your desired outcome and path towards it but if you use the smart acronym you will be on the right track.
To give you a head start, I’ve created an example below which may help.
SPECIFIC – I want to be 10% body fat.
MEASURABLE – I will have the trainers at U.P. measure my body fat as it is now, and every 2-4 weeks along the way to make sure I am on the right track.
ATTAINABLE – I am currently 24% body fat, so this gives me 12 weeks (about three months) to lose 14% body fat. This is an attainable goal.
REALISTIC – I can commit four hours a week to my training in the gym and can eat the right foods by preparing my meals at home.
TIME – I need to be 10% body fat by June 1st, I need to lose an average of 1.2% body fat per week or 2.5% at each of my fortnightly measurements.
This is just an example to help you out, but hopefully, it inspires you into action and gives you that extra little bit of motivation to get into your training and clean up your diet early this year.