RESOLUTION RESET – SMART goal-setting in the New Year
The New Year is upon us and chances are many of you are pondering resolutions for improved health and fitness in 2023. Whether you’re looking to add muscle, shave time off your 5k, lose body fat, or improve your A1C, it’s important to be SMART about goal-setting. SMART goals are Specific, Measurable, Achievable, Relevant and Time-bound, and establishing these types of goals right from the start will put you on a path to success.
Rome wasn’t built in a day, so think in terms of a lifestyle change rather than an overly-ambitious annual pledge that statistically only 9% of people adhere to. Nailing down specifics is key to making change happen and SMART goals are the secret sauce. Let’s explore a common New Year’s resolution – weight loss – and some examples of how to go about setting SMART goals to address it.
Specific: The term “weight loss” is vague and not all weight loss is created equal, especially if you end up losing muscle rather than fat. If your desire is to improve your body composition and your overall health, then fat loss is key. An InBody scan with one of our Fitness Specialists will tell you how much body fat you have and how much is healthy, and then you can make an informed decision about how much to lose in a given period of time.
Measurable: Make sure your goal is trackable and decide on the specific metrics you will use to measure progress, such as losing 5% body fat or reducing your waist circumference by three inches.
Achievable: Will you realistically be able to accomplish this goal within a certain time frame? Reflecting on this question will help you identify potential barriers to success that you will need to address and overcome.
Relevant: Align your goals with your values and your larger objectives. Would weighing the same as you did in high school improve your life today? The rewards of living a longer, healthier life, having the stamina to play tag with your children or grandchildren, or being able to walk 18 holes on the golf course are more meaningful and, one might argue, more motivating than a number you haven’t seen since disco was king.
Time-bound: Set target dates for each goal you want to achieve and then establish benchmarks to help keep you on track. Perhaps weigh yourself once a week, take tape measurements once a month, or sign up for InBody scans every quarter to ensure your health & fitness plan is helping you move the needle in the right direction.
If you have a New Year’s resolution that you want to bring to fruition, our team of experienced Fitness Specialists – Mana Shintani, Deb Best and Scott Liebert – can help you draft a roadmap to success. Find us on the fitness floor or visit the front desk to schedule a personal training session that includes goal-setting, fitness programming, and nutrition advice. You can do this…and we stand ready to help!
*Angie Dobrowski is Club Manager at Active Wellness Center Kruse Woods in Lake Oswego, Oregon. An experienced personal trainer, group fitness instructor and nutrition coach, she loves to get outside and move every chance she gets, whether it’s hiking, skiing, exploring, or walking her giant furry dog.
Team Active content is not medical advice; it’s inspiration to live actively!