BROADCASTS.com

We have a long road ahead. We need to go into this with both eyes open. One of the ways we will dodge failure is by setting S.M.A.R.T. Goals
S\xa0= SpecificM\xa0= MeasurableA\xa0= AttainableR\xa0= RealisticT\xa0= Timely
Let\u2019s look at those a little more specifically. A poor goal is \u201cI want to lose weight.\u201d Then you lose a pound. Are you done?
It has to be measurable. When something is measurable you now know if you are ahead or behind schedule. I want to lose \u201cX\u201d amount of pounds, or \u201cX\u201d number of inches of my waist.
Some say the \u201cA\u201d stands for Attainable, Achievable, or Agreed upon. I often use Appropriate. It doesn\u2019t make any sense to say I\u2019m going to swim 20 minutes a day if you do not have access to water. It also has to be something that is attainable in your mind. If you don\u2019t think you can do it, you probably won\u2019t.
We need Realistic goals so we don\u2019t set ourselves up to be discouraged. If we say, \u201cI want to lose 10 pounds in 10 days,\u201d that is not realistic (or healthy).
A goal without a timeline is a dream. You need to add time to your goals. I usually tell people just starting out to shoot for easy goals. This might be something like,\xa0 \u201cI will walk for 10 minutes five times this week.\u201d It\u2019s specific. It is measurable. It\u2019s realistic. It has a time line. Many people try, \u201cI will lose 10 pounds in a month.\u201d I prefer to put time elements on action items. If you do the action items, then you will be putting yourself in place to lose weight and get healthy.
\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0 Example Goal:
\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\xa0\u201cI will walk on the treadmill for 30 minutes (specific), 4 days this week. \u201c
Keep in mind that if you can\u2019t measure it, you can\u2019t manage it. This goal is something that you need to believe you can do. It needs to be something that you want, and something you feel you can achieve. It needs to be achievable (notice I didn\u2019t say easy). We just need to avoid those times when we set up something that is so hard that we give up.\xa0 Then we need to add a time element so we can measure ourselves and see if we are on time.
Don\u2019t fret if you get behind. A guided missile is \u201cWrong\u201d most of its path. It radios back and sees that it\u2019s off path and adjusts. It then radios back, and makes more adjustments. Eventually it hits the target and everyone applauds. Nobody noticed that the missile was \u201cwrong\u201d for most of the flight. Make your adjustments, and continue on toward your goal.
Resources to Help You Kick Off the Year In The Right Direction
I used a\xa0Myotape to measure myselfso I can see where I am starting at (so I can celebrate when these numbers go down in the future). I basically measure areas at the thickest part.Here are some directions\xa0from SparkPeople.
If you need calorie tracking software check out our\xa0resources
My favorite Gadget for motivation is the\xa0Fitbit\xa0(it\u2019s kind of like a pedometer on steroids).
Today at the gym I used my\xa0Heart Rate Monitor\xa0to push me to get my hear rate up.\xa0 I like the Timex models as you can change the batteries.
\xa0
Focus on the Activity and the Results Will Follow
Some times we get fixated on the scale. Then if things don\u2019t go the way we want, we can get discouraged and want to quit. What you may want to do is to put an activity into your goal. Such as I will walk on the treadmill for 30 minutes. This is measurable. Then after you establish that habit you can start focusing on the distance you are covering in that 30 minutes.
Keys to Keeping Your Resolution
WRITE THEM DOWNMost people have given up on their resolution by February because they haven\u2019t thought about it since January 1st. Write it down, reflect on it, and keep doing all you can to accomplish it.
Don\u2019t Keep Them To Your SelfLet your family and friends know what you are trying to do so they can help hold you accountable.
Don\u2019t Look as Setbacks as FailuresLook kids fall down a BUNCH when they learn to walk. Learn each setback as a potential to learn some new information.
Make sure this is YOUR goal.If you don\u2019t see the benefits of this goal, then you won\u2019t but into it. You can\u2019t do things for other people. You can try but you will stop when things get tough.
Mentioned in this Epsiode
http://dannademetre.com/
28 Day Squat Challenge at hello Healthy