January 29, 2016

If you aim at nothing, you will hit it every time.

A goal without a plan is just a wish.

People with goals succeed because they know where they’re going… It’s as simple as that.

The people who created these quotes knew a thing or two. When we’re talking about fitness, setting goals and planning frequently makes the difference between failure and success. However, if you set goals in a sporadic and unorganized manner, it can actually be detrimental to achieving what you want.

Lucky for us all, Hersey & Blanchard (or George T. Doran — there seems to be a dispute in regards to the origins) came up with the concept of SMART goals. The idea of setting SMART goals is a very strategic plan to set your goals. Your goals should be — Specific, Measurable, Achievable, Relevant, and Time-oriented — SMART.

Specific

I want to gain muscle. I want to lose weight. I want to live a healthier lifestyle.

Those are all great goals, but they are very general. Instead of throwing out a dispassionate goal, evaluate what you want. Set a number or a size. Say “I want to gain 20 pounds of muscle” or “I want to fit into a size eight pant” or “I want to cut the unprocessed crap out of my diet.” Even those goals might be a little broad for you. If you’re just looking to bench or squat at a higher weight or add more reps, those are just as important goals to set. You have to be specific or your goals are going to float away into the distance and you won’t be able to achieve them.

Measurable

As I mentioned above, you have to set a specific goal. Whether you are looking to to shed pounds or gain muscle, use a specific number. Take measurements of your biceps, calves, and thighs, and set a number you want to reach. If you want to lose weight, set a number. If you want to bench higher, set a number.

I’ll beat this concept to death, so just set a goddamn number and don’t be satisfied until you reach it.        

Achievable

Be realistic. Ask for help if you don’t know what realistic is. You want to lose 10 pounds in two days, not so realistic. Achievable also means doing it healthy and thinking long term about your health goals. Just keep it real.

Relevant

You have to want it. How is this going to benefit you? Is that a benefit that you truly, passionately, and desperately want? This is not a goal your mom wants you to reach, not your significant other, not that judgmental asshole down the street. Do you want this goal that you’re trying to set? If you don’t want it, it’s not going to work. 

Time-bound

Set a deadline. Know what results you want to see. If you are setting a big goal, a monster of a goal, good for you!! Set that deadline. But alongside that end-all-be-all goal, you have to set small goals along the way, benchmarks to hit, to keep you motivated.

Real World Example

I want to reach a goal weight of 135 pounds (SPECIFIC). That means that I needed to lose 25 lbs (MEASURABLE). I set benchmarks for losing 1 to 2 pounds per week to keep myself motivated and also make my goal manageable. As a 5’3 woman, 135 lbs is in the middle of a healthy range for me.(ACHIEVABLE). Why do I want to lose 25 lbs? I want to look even more banging than I already do (RELEVANT). I want to hit my goal weight between March 15 and June 1, 2016 (TIME-BOUND).

Get going Lion Chasers!

by Elizabeth Bergren