BE S.M.A.R.TGOAL SETTING

Did you Know?97% of the population that sets goals

fails to achieve them!Half the adults who resolve to start a

new exercise program quit within six months.

While these "fitness dropouts" tend to berate themselves, the real problem is often a poorly-made resolution that's a set-up for failure.

What are S.M.A.R.T. goals?SpecificMeasurableAttainableRelevantTime-bound

SpecificDo you know exactly what you want to

accomplish with all the details?Who is involved?What will you do?How will you do it?Why are you doing it?When will you do it?

ExamplesLess effective More effective

Lose some WeightRun moreEat betterExercise moreGet in shapeTOO VAGUE!!!

Lose 5 poundsRun 1 mile 3 days a week Increase my fruit/vegetable

consumption to 5 per day Increase my cardiovascular

activity by doing cardio exercises 3 times a week

Improve my tone by lifting weights 3 times a week

Measurable Are you able to assess your progress? How much? How many? How will I know when it is

accomplished? Effective goals can be measured, so there's no question

as to whether you've achieved them. A good measurable goal will be one where anyone can

come up to you at the deadline and, by viewing the results, determine whether or not you have completed your goal.

Select a standard unit of measurement that will enable you to see exactly how far you have come from the start of your goal and how far away from the completion of the goal you are.

ExamplesLess effective More effecitve

Eat more calciumRun more Do better in martial arts

If you can’t measure it, you can’t manage it.

Get 3 servings of calcium a day

Run 2 miles in 20 minutes 3 times per week

Achieve a white belt in martial arts

AttainableIs your goal within your reach given

your current situation?You can attain most any goal you set when

you plan your steps wisely and establish a time frame that allows you to carry out those steps.

A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you.

ExamplesLess effective More effective

I never run, but I want to run a 5k next week

I will drop 100 pounds in a month

I will run a mile by next week, I will add a quarter mile every time I run.

I will do cardiovascular exercise 3 times a week, and will lose 2 pounds this month.

RealisticIs your goal realistic considering your

current situation?This is NOT a synonym for "easy." Have I created a schedule I can stick to?Does this goal really represent the type of

person I am or want to be?Set the bar high enough for a satisfying

achievement!

ExamplesLess effective More effective

I have a major sweet tooth, but I want to cut sweets out of my diet

I want to work out every week night, even though that is when I usually spend time with my family.

Substitute a piece of fruit each day for a dessert

I will incorporate exercise into our family time, such as a family walk.

Time-boundWhat is your deadline for achieving

your goals?Setting a deadline gives extra motivation

and helps overcome procrastination. With no time frame tied to it there's no

sense of urgency.Putting an end point on your goal gives

you a clear target to work towards.

ExamplesLess effective More effective

I want to lose 10 pounds soon.

I currently chest press 20, and I want to chest press 40.

I want to lose 4 pounds in 5 weeks.

I will increase the amount of weight I chest press by 5 pounds each week, until I reach 40.

Behaviorally-oriented, SMART fitness and nutrition goals speak more to your health than to your appearance.I resolve to be able to walk three miles in

45 minutes by April 1.I resolve to progressively adopt a cycling

program so that I can successfully complete a one-week bicycling vacation this summer.

I resolve not to let the sun go down on my day without doing something active, even for just 15 minutes, so that by the annual family Fourth of July picnic I will be able to join in the dancing instead of just watching.

Short term goalsThis week, I will walk a mile 3 times a week.

Each week, I will increase my mileage by .5 mile.

I will bring a healthy snack for my 10:30 break.

I will try one new vegetable each week.I will make a fruit and veggie chart & record

the number of servings.I will learn how to read a food label and

compare labels before I buy items.

What might be some good nutritional goals to begin?Since . . .

77% of adults do not eat the minimum recommended 5 servings of fruits and vegetables a day . . .

And90% of adults do not eat enough fiber a day

Good goals might be

Good goals might be:Add a fruit or vegetable to each mealHave a fruit or vegetable as a snackChoose whole grain breads, crackers,

pasta

Perhaps just choose 1 of these goals at a time so the changes are easier to make and can be sustained over time.

What might be some good fitness goals to begin?Since60% of Americans are not regularly

active and 25% are not active at all

Good goals might be:

Good goals might be:Bring your tennis shoes to work and walk

at lunch

Find a fitness class that interests you and register

Make your “talk time” with a friend or significant other a walk or workout together time.

What are your barriers and how can you overcome them?Barrier--Time-management.

I’ll overcome this by scheduling workouts in my planner

Barrier—No social support. I’ll overcome this my making a lunch walk date

with my co-worker

Other tips!The best way to stick with exercise is to stop

thinking of it as a "workout" and find an activity you enjoy that becomes a welcome "playbreak" in your day.

It is much easier to disappoint yourself, than a friend. Find an exercise partner.

Everyone has setbacks. Don’t give up if you have a difficult week. Put it behind you and get back on your program.

Once you set your fitness goal, put it in writing.

Safety IssuesIt is recommended that you see your physician if you are over 40. Start slowly . . .Push yourself but know your limits. “Somewhat hard” or 12-14 on a scale of 20.Shoes are important especially if you are doing weight-bearing exercise.Be safe when and where you exercise.Hydration is important especially as Spring heats up.Stretch after your exercise for increased flexibility.

2008 Weekly Physical Activity Guidelines for Americans Under

652 hours and 30 minute (150 minutes) of moderate-intensity aerobic activity: you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song.

or1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic activity you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

andMuscle strengthening activities on 2 or more days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) .

andSlow static flexibility exercises daily

25

Finally …

A little means a lot:

1 pound of weight loss reduces the pressure on knees by 4 pounds

100 calories less a day = weight loss of 10 pounds in a year

The End

Upcoming EventsWalksToday at 12:30 and Friday at noonat the Preston Smith

Statue (TTU) andat the HSC Flagpole

Healthy food demosThursday at 5:30 pmFriday at noonCost $8 MUST register at

742.3046 or fittech@ttu.edu Wellness Blood

ScreeningsThursday 6:30-8:30 amCost varies with test. Call

742.3828 to registerInfo at

www.recsports.ttu.edu