Monday, January 20, 2014
SMART Goal Setting Worksheet
1. Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.
_To loose weight and feel healtheir_________________________________
1. Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.
My SMART Goal:
My overall goal is to get to 135 pounds. For this 12 week challenge I would like to get down 10 pounds or more.
1. Goals are Attainable and Realistic
Of course, you can set a goal to gain 5 lbs of muscle in a week, but that’s not likely (this goal would take anywhere from 1 – 6 months, based on commitment level and level of experience). Goals should reflect an accurate understanding of how long it actually takes to attain such a goal. See page 2 Table 1.
My SMART Goal:
1. Goals have a specific Timeline
Specific, measurable goals are a good start, but until they have a timeline on them, they’re still lacking. Timelines make goals more real.
My SMART Goal:
By the end of the 12 week challenge I would like my steps to be up to 10,000 steps per day and be doing exercise ruitines 3 times a week.
1. Goals are Significant
Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that’s personally meaningful. Without some deeper value attached to the goal, it’s unlikely to take shape.
My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. To be healthier
2. To feel better
3. To look better
4. To reduce the pain I have from the weight
5. To prolong my life
Table 1: Assessing “reasonable progress”
Progress Fat Loss Muscle Gain
Excellent 0.5 to 1% body fat every 2 – 4 weeks 1 to 2 lbs. of lean mass every 2 – 4 weeks
Average 0.5% body fat every 4 weeks 1 lb. of lean mass every 4 weeks
Slow Less than 0.5% body fat in 4 weeks Less than 1 lb of lean mass in 4 weeks
● Outcome goal: You can’t directly control the accomplishment of this type of goal. It’s the end result of a series of other things you have to do. This is the smart goal
● Example: I want to lose 10 lbs. in 10 weeks
● Behavior goals: You can directly control this type of goal; it’s an action you can choose to do every day.
● Example: I will eat vegetables and or fruits at each meal for the next 10 weeks
● Example: I will miss no more than 10% of my scheduled exercise sessions for the next 10 weeks
● Example: I will exercise 5 hours per week for the next 10 weeks
Behavior goal 1: ____Get in more steps a day
Behavior goal 2: Exercise at least 3 times a week or more.
Behavior goal 3: Cut back on how much I eat.
More Strategies for Successfully Achieving SMART Goals:
1. Spread the word – who will you tell? __My ray’s and my hubby_____________________________________
2. Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”? ____Hubby_______________
3. Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?
a. If I lose 10 lbs during this 12 week challenge I will buy myself new workout shoes.
b. If I do not lose the 10 pounds I will add one lap to my daily walk.