I recently read a statistic that by the end of January over a third of resolutions have been given up on. Anyone who goes to a gym can witness this trend. The gyms are packed in January to the point that it’s nearly impossible to find a machine, but by March they’ve generally returned to normal levels.
I’m not totally pessimistic about resolutions though. A majority of resolutions involve health in one way or another which I am all for, and setting goals can be a good way to stay on track and change one’s life for the better, just make sure to be SMART when setting your resolution!
SMART goals are often used in the business world, but they can work for health and fitness related goals as well. You’ll see some variations, but SMART generally stands for specific, measurable, attainable (or achievable), relevant, and time sensitive (or timely).
Specific– A specific goal is easier to stick with than a general one, so instead of saying “I will lose weight” or “I will work out more” make it specific, such as “I will work out 4 days per week in order to improve my body composition”.
Measurable– You’ll need a way to know if you are meeting your goal, so make sure it’s measurable. For the above goal you could say, “I will do 30 minutes of cardio at the gym 4 days a week”. You could also use body composition measurements as an indicator of staying on track.
Attainable– They say reach for the stars, but if you set your goals too high you’ll likely get discouraged and give up. I recommend setting mini goals that feel manageable and work you towards the greater goal. For instance, what’s the goal for this week? This month? Don’t focus too far into the future and don’t set unrealistic goals (like losing 20 pounds in a week or running your first marathon next month when you’ve never ran more than a mile in your life).
Relevant– You gotta want it to stick with it so don’t set a goal you don’t really care about. If it is not really relevant to your life or worth the effort to you, you’ll likely get bored with it quickly. So make sure it’s a goal you really care about.
Time Sensitive– Put an end date on it. Having a deadline can be motivating (as long as it’s realistic and attainable!).
Good luck and Happy New Year!