One of the first things I'd do with a new personal training client was teach them about SMART goals. SMART goals are commonly used in the business world, but can be used by anyone for any goal.
I've found, when working with clients, that their nutrition/weight loss goals were usually too general. And general does not translate to being successful.
SMART goals help to narrow down the focus of a general goal, and make it much more attainable.
In fact, "attainable" is the "A" in SMART.
Here's the worksheet we'd use when making SMART goals:
Let's say a client wants to lose weight. "Losing weight" is much too general and has a 99.9% chance of not happening. Even if the client changes that very general goal into "lose 25 pounds," it probably still won't happen. It's too large of a goal and not specific enough.
So I'd work with her to change this goal into a SMART goal. First, we'd break her ultimate goal into smaller pieces. Then we'd take this smaller goal through the SMART steps:
Specific: I will lose 5 pounds by 6 weeks from today. A healthy weight loss rate is 1-2 pounds per week. Since this is a new client who is trying to make positive but difficult changes in her life, 6 weeks is a good goal. For the next small step -- the next 5 pounds -- the time could be shortened, and so on, as the changes become more of a habit and are hopefully easier.
Measurable: I will weigh myself every Monday morning. Monday mornings are an ideal time to weigh because it causes you to be mindful of the food and exercise choices you make over the weekend. The weekend can be the downfall of many a weight loss goal.
Attainable: Is this goal realistic and reachable? Attainability is a very important step because being successful with this first goal makes the possibility of completing future goals even better. Setting unattainable goals is a recipe for discouragement and failure. Is this particular goal attainable? Yes.
Relevant: Does this SMART goal relate to the ultimate goal of losing weight? Yes.
Time bound: Does this SMART goal have a time limit? Any goal needs to have a completion date, or it probably won't be reached. And yes, as life happens, sometimes completion dates need to be adjusted a little bit. And that's okay.
At this point, we'd talk about what she needs to do to reach her 5 pound weight loss goal: exercise, food choices, etc. We'd get very specific.
We'd make a plan.
Another important aspect of SMART goals is how they're stated. We don't say "I want to," or "I'll try"; we say "I will". When we can picture ourselves reaching that goal, we're already one step closer to completing it. Something as simple as stating "I will" commits us to reaching that goal. It gets rid of the wiggle room.
What goals have you set for your new year?
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