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Refresh Your Resolve and Get Fit

  • 4th April 2011 |
  • Author: Iris

Healthy Monday Tip – April 4, 2011

Take some time this week to assess your progress on your fitness and nutrition goals. Are you where you hoped to be? If not, what steps can you take to guarantee results? Come up with a revised weekly plan that will help you achieve success.

If you embarked on a health and fitness plan at the beginning of the year and set some goals but find that you did not hit your target or reach your goal, now is a great time to re-evaluate that plan. Starting off with SMART goals is half the battle. Taking the necessary steps to evaluate your plan and make the necessary adjustments along the way will increase your chances of successfully meeting your goals.

S  – Be SPECIFIC about the goals you want to accomplish. Do you want to lose 10, 20, or 30 pounds within a certain amount of time? Do you want to increase your strength and flexibility by 30 – 50% in order to decrease your arthritic pain or back pain? These are examples of specific goals you need to have in your plan.

M  – Goals need to be MEASURABLE. Taking the necessary measurements from the start and continuing this practice as you move through the process is a critical step in determining where you are and how close you are to where you want to be.

For example, if you want to lose 30 pounds in 90 days, there are several things you need to track in order to ensure that you will successfully reach your goal. You can take measurements of your weight, body measurements, BMI (Body Mass Index / body fat measurement) distance traveled by foot or bike, length of exercise routines, reps, strength and resistance training, and amount and types of food consumed. Make it work for you by making sure you track critical aspects of your plan.

A  – Make your goals ATTAINABLE by taking ACTIONABLE steps toward reaching them. You must eat healthy, nutritious food and get enough exercise to burn enough calories if you want to lose weight. If you want to improve your strength and flexibility, incorporate the right exercise or attend a Yoga and/or Pilates class. Taking action and being consistent will help you attain your goals.

R  – REALISTIC goals set you up for success. Are the goals you set within your power to reach? Setting a goal to lose 20 pounds in 30 days would be an unrealistic goal for the average person. The level of commitment to a strict dietary plan and exercising daily would be too much for the average person to stick with in order to see those results, especially if you have some debilitating circumstances. Setting a goal of running a mile in 4 minutes is unrealistic if you suffer from arthritis. Being realistic about what you are asking of yourself and reasonably capable of accomplishing is very important. Your goal is to achieve, not overwhelm. Know what your limitations are and be realistic. You want to feel the job of reaching a goal.

T  – You must have a TIME-FRAME within which to accomplish your goal. Stating what you want without having a deadline or a time-frame is only relaying a “dream”. You must state your goal with an “end” date. It’s all relative. If you want to lose 8 – 10 pounds, then one month is a realistic time-frame within which you can accomplish that goal. If you want to lose 30 pounds, then 3 – 4 months would be a better time-frame within which to accomplish that goal. But, in order to make it a goal, you need to set a deadline or time-frame.

Revise your plan and make the necessary adjustments to reach your goals. If you have lost 20 of the 30 pounds you set as your goal, with some adjustments, you can reach your goal within the next 30 days. Take a look at what may have hampered you from achieving your goal and make the necessary adjustments. Is there anything in your routine, exercise frequency, eating habits, or emotions that may be hampering your progress?

Track and assess your progress. Make the necessary adjustments and keeping moving toward your goal!

If you want to learn more about setting SMART goals and achieving more than you ever dreamed possible, take a look at these books:



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