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Fit Tip: Set S.M.A.R.T. Goals

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Monday Morning Fit Tip:


The goal of becoming a healthier person should trump all other goals.  Weight loss, improved muscle tone, and increased muscle mass are all side effects of improved health.  But sometimes you need other, more specific goals to help keep you motivated.  When setting your goals, keep these S.M.A.R.T. tips in mind:



When setting goals, it’s important to be specific.  For example, “I will do 30 minutes of cardio, 5 days a week this month” is better than “I will be more healthy” because it gives you a specific goal, activity needed to reach that goal, and a deadline.  Better yet, plan the days and activities you will do to reach that goal.


Make your goal easy to measure.  “Do 10 pushups a day” or “walk 30 minutes” are easy to measure – you know if you completed your goal today or not.

One of the best ways to get discouraged is to set a ridiculous goal and then fail at reaching it.  Success is the best type of motivation, so increase your chances of success by setting small, attainable goals.  If you want to lose 100 lbs, break that up into 10 lb increments.  Each time you lose 10 lbs, you will feel refreshed, renewed and moviated – making the next 10 lbs even easier to lose!
Reward yourself when you reach a goal!  Now that you have a healthier lifestyle, maybe you need new workout clothes or shoes, or a heart rate monitor.  Let your reward be something special that you wouldn’t normally do, so that the promise of the reward can help motivate you towards your goal.

Track your progress with a fitness journal.  Record everything you think, feel and do in regards to your goal.  Then, when you reach your goal, you can look back at exactly what you needed to do to get there.  Keeping a journal also increases your accountability; if you have to write it down, you’re less likely to stray.  It’s no fun eating a cheeseburger and fries if you’re going to have to write it down later.


Share your tips below!

Kathie Brown

Certified NASM and AFAA Personal Trainer. Over 20 years experience. Specializes in weight loss, athletes and women body building and leaning out. Crossfit athlete, trains and competes in Crossfit competitions. Took the L1 Crossfit course and completed the judges course. Enjoys working with all levels and body types and loves seeing her clients get stronger and feel confident.

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