How can I set health and fitness goals?

Congratulations on making the commitment to yourself and taking charge of your body. First, see your health care provider to get a medical clearance/physical and an understanding of your current health and general fitness. From that appointment you can build the foundation of your program. Depending on your goals, start with a 12 week plan to allow the effect of your training to come to fruition.  When setting a 12 week goal, also set shorter term goals such as 2 week goals.  To be helpful these goals should be measurable, and realistic in your ability to achieve them. 

Remember, goal setting is a tool or a guideline for measuring results.  If your goal is not reached, it is not failure, but offers the ability to analyze what work and what adjustments need to be made. The primary success of your goal setting will require perseverant and commitment.

For the best result, working with a sharecare Elite/Nasm OptTrainer will be a great of value in helping set your program and achieving your health and fitness goals.

Effective health and fitness goals stem from the acronym SMART. SMART refers to Specific, Measurable, Attainable, Realistic, and Timely.

• Specific: A specific goal is one that contains a detailed description of what your want to accomplish; when you want to accomplish it; and the action(s) you will be take to accomplish it.
• Measurable: Goals need to be quantifiable. If your goal cannot be measured, you cannot manage it. For example, “I want to look better” is not measurable, but “to reduce body fat by 5% in 12 weeks” is measurable.
• Attainable: Attainable goals are the right mix of goals that are challenging, but not extreme.
• Realistic: To be realistic, your goal must be something you’re both willing and able to do.
• Timely: Your goal should always have a specific end date.

Goal setting is vital to successful progression and completion of a program. A good acronym to use to make this is easy are SMART goals, which are Specific, Measurable, Attainable, Realistic, and Timely. Here is what they mean:

Specific

• A specific goal is one that is clearly defined in such a way that anyone could understand what the intended outcome is. Goals should contain a detailed description of what is to be accomplished; when  do you want to accomplish it by; and the action(s) that will be taken to accomplish it.

Measurable

• Goals need to be quantifiable. Establish a way to assess the progress toward each goal. If a goal cannot be measured, a it cannot be manage. For example, “I want to look better” is not measurable, but “to reduce body fat by 5% in 12 weeks” is measurable.

Attainable

• Attainable goals are the right mix of goals that are challenging, but not extreme. Goals that are too easily accomplished do not stretch abilities. That said you should be able to reach them.

Realistic

• To be realistic, a goal must represent an objective toward which an individual is both willing and able to work. A goal is probably realistic if the individual truly believes that it can be accomplished.

Timely

• A goal should always have a specific date of completion. The date should be realistic, but not too distant in the future. For example, set goals that can be achieved tomorrow and in 3 months.

All diet and health plans seem to work, it's a matter of putting them to work! One thing is having the knowledge about balanced nutrition and fitness, and the other is convincing ourselves to resist the urge to be led astray! This seem to be the biggest difficultly people have, since our minds can so easily trick us into doing the opposite of what we planned to do!

Here are some more quick tips for setting and maintaining your health and fitness goals. 

• Imagine a miracle happening where all of a sudden you feel healthier and more fit. What do you look like? What do you experience? What would it mean for you in your life and relationships? Perhaps you would feel a greater sense of freedom, peace, happiness, love. Think about how achieving your health goals would enhance the quality of your other aspects of your life. For instance, perhaps you would be able to do something you haven't been able to do in a while, enjoy more activities with your child, feel more confident socially!
• It's always beneficial to think about the consequences if you do not set these health and fitness goals for yourself!
• It is also important to recognize the habits that keep you in stuck vicious cycles. Consider what habits and routines you may need to "delete" or "modify" that are not in alignment with your new goals and wishes.
• When setting health and fitness goals, think of what you will do, and not just about what you won't do. Consider what wish or need your goal is in alignment with. For instance, "I will take vitality walks daily and this is in alignment with my need for freedom, health, and balance."
• Dont set yourself up to give up! Give yourself a daily dose of reality checking, and commit to "going slow". Society often convinces us that we can accomplish big projects and tasks in short periods of time. Be realistic and embrace the process on your way to the destination. Thinking that you will achieve your goal faster than is possible will only set you up for feeling bad that you haven't achieved the impossible! 
• Remember "food and mood" usually don't go well together. When we use food to change mood, it can be a potion for sabotaging any health and fitness goals you have set! It might be helpful to put together your own coaching team consisting of a nutritionist, personal trainer, and psychotherapist specializing in eating disorders to help you reach your full potential with your goals and stay on track!