Part 2 | Lifestyle | SMART Goals

Introduction

This blog post is part of a lifestyle series of blogs where I try to help people became aware of tools to help them manage their lifestyle. Some articles are reflective pieces in other words you need to take the skills referenced and apply them after a bit of thought and reflection. Others are more instructive and can be applied almost directly as they are written to your life.

Before you begin using these tools consider your circumstances and motivations at all times. I can offer personal experience here to help illustrate the concept. I like running. I have finished 7 marathons adn in 2023 I am entered into the Dublin marathon for the sixth time. Does that mean the only way to become fitter and healthier is running? NO!!!. If you have just started an intensive round of medical treatment then perhaps your circumstances mean that you will be building a strong mental mindset with these blogs. Maybe you’re recovering and your using these tools to get you back out walking again.

SMART goal??? I’ll open with an opinion if you’re a logical person the SMART goal system will appeal to you. If you thrive on KPIs and live for forensic analysis then yes you have found your Jedi Master training and you will rival master Yoda as a swordsman man very soon.

WAIT !!! Yes I can hear you yelling at your smartphone screen. Let’s say you lean more to your right brain and you’re creative. You need to visualize yourself overhead pressing that Barbell you designed to look sleek with that chrome finish on top of a cliff in the blazing sun wearing the best-styled weightlifting suit you’ve ever seen before you get the urge to start moving in this case (god knows you might start running if the Nikes look good) then this article is likely to crush your spirit. You should read this blog first and use this blog sparingly for inspiration. Quite simply you need the right mental setup to get you going and before I forget you get to laugh at us loony logical people in that other blog. We’re both two sides of the same crazy coin but only together are worth anything.

SMART

The smart goal system is exactly that “a system”. Below is how to deploy the system. SMART goals are by design precise and that precision maximizes the goals efficiency to increase the goals resilience. The SMART goals are built for the heat of battle forensically removing barriers and propelling you forward. I know Mike Tyson said “Everyone has a plan until they get punched in the mouth” but the SMART system makes that mouth Iron and breaks Mikes hand because it’s built to be tough. Let’s walk through the letters.

S = Specific

Be precise and detail oriented. I will run 3 times a week once on Sunday morning at 10 am for 60 mins following the long run workout plan Andrew gave me, one. On Tuesday I’ll run on the track at 7 pm with my buddy John from work and finally on Thursday evening with my wife for a gentle trot around our estate while we organise our lives. This plan versus “I will run 3 times a week” is way more likely to succeed. It’s in the diary so it’s going to happen. You’ve woven a plan it into your lifestyle.

Items that could be specified in your Specifics section of the SMART Goal

  • Date  

  • Time 

  • Where

  • With Whom

  • Equipment 

  • Body composition

  • Fitness event

  • Fitness Challenge

  • Number of Steps per day, week & Month 

This is by no means a complete list and your motivations should guide it. There is no point specifying a step count when you’re cycling everywhere. You need to specify the amount of cycling that can help you reach your goal.

M = Measureable

What you measure gets managed. What you measure must be giving you feedback that you can use to manage yourself. What you measure should increase your awareness and let you take responsibility for your goal. What you measure should clearly make you aware of what you are actually doing and that awareness can be curative. What you measure is your leverage. I spent twelve year in the Mardyke Arena UCC coaching people by looking into there Fitbit data. Often times the Fitbit data made it for clients to identify where they could be more active mostly walking.

What are you going to review each week that tells you at a glance if you’re hitting your goal or not? How are you going to measure it? Step counter, Food Diary, Daily thought diary and/or complex excel spreadsheet. Why are you measuring these parameter(s)? What is it telling you? Some things are nice to measure. In coaching clients through weight management they often are obsessed with BMI. I applaud their public health knowledge. However the best measurements to help them lose weight are often a step count, energy balance, and measuring body fat % and muscle mass. Timing matters here. I often get a client to strictly monitor food intake and step count everyday to increase their awareness of their food and activity habits but only get them to weigh in every two weeks. Construct and focus on your key performance indicators for your health. I recommend no more than three KPIs.

The items below might be worth your consideration for effective measurements followed by review and progress

  • Number of servings of Fruit and vegetables each day 

  • Training/Walking 3 times per week 

  • Intensity of training heart rate, rate or perceived exertion

  • Kcals in versus kcals out

  • Sets, reps, weight and volume

This is not a complete list you will find more. This is about quality of inputs into your feedback loop.

A = Action oriented 

You must be able to do something to achieve the goal. Standing around doing nothing, hoping or trying to come up with some magic formula has never ever worked for anybody. You must resolve to do something.   You must be able to do something about it. Their is a real danger that you can take on too much here. I’ve met people who have never run and all of sudden they aim to complete a marathon in the same year they are getting married or buying a house. Their is no law against running a half marathon because you can take the actions required to do it. Get your goal within your locus of control.

R = Realistic 

Smart goals should be achievable. Read that again yes I said achievable. To build self confidence set a small manageable goal to help you build towards a large goal. I will be clear SMART goals are designed to leverage the chances of success. I’ll always encourage a stretch goal but it has to be realistic.

Examples of realistic thinking in a smart goal are below;

  • Losing 0.5-1 kg of bodyweight per week in order to eventually lose 8-10kg is realistic over 10 -12 weeks is realistic. 

  • Walk 1 extra kilometre a day for 10 days will help you finish a continuous 5km. Walk 5 km continuously 6 weeks from now  

T = Timely  

Goals should have some reasonable time constraint. The principle here is to make it a necessity that you drive towards your goal. Deadlines exist in all walks of life to help you focus and prioritize. Timely is designed to narrow your focus slim down your actions to minimum effective actions.   

S = Self-determined 

Goals should be developed primarily by the client or individual. Coaches help but we can only show you the way we can’t drag you through it we need your willingness. You must walk the road whilst we encourage you and reassure you are doing the right thing. It is your goal.  

Conclusion

There is a free SMART Goal Form to help you achieve your SMART Goal here. If you need an appointment to help guide you to your goal click here

Andrew Burns