How To Set S.M.A.R.T. Goals

Most people have goals for what they want in life and what they want out of life, but are they ideal? Do they work for you? Do you work towards them? One of the biggest problems people face dealing with their goals is it's not written down. That is number one and as strange as it sounds can make or break any goal or fitness goal from the start. Statistically you are more likely to follow threw on something if you have it written down and in a place you can see regularly or have easy access to. This is simply because it's not a goal if it's not written down. It's a fantasy. Bring the things you want into the real world first by putting them on paper.

Goals are similar to your own skin. Whether you actively make them or not you are always going to have goals. They are always going to be around.  Even when your on your deathbed you will have unfulfilled goals. This is simply a natural product of living. Goals could arguably be considered the reason for life in a sense that they give your life direction and meaning. What would you do if you had nothing to do? Probably nothing. 

The most successful people in the world do not live their lives on a whim. Most of them use different systems to manage the different parts of their lives. There are a lot of these systems such as time management,  scheduling, fitness, business management, and so much more. The S.MA.R.T. Goals system is one of the best methods I have found for setting your goals in a way that makes them achievable and practical. It has helped me threw the years and I want to help you achieve your goals too.  Knowing your fitness goals  can be difficult because it requires knowledge of nutrition and the body that a lot of people don't know or aren't interested in learning. To make it easier on yourself look at my consultation page here http://cainperformancetraining.com/fitness-consultation/ to see if a consultation visit will help you figure out what fitness goals you need to make. 

How to set S.M.A.R.T Goals

Goals need clear definition to succeed. Follow the steps below to define yours clearly and build a plan to accomplishing them this is the S.M.A.R.T. Goals system.
Specific: Be as specific as possible. this Is peoples number one problem when it comes down to accomplishment. Not many people have actually sat down and decided specifically what they want. “I want to lose weight” is not as helpful as “I want to lose 12 pounds”. The next step here once you've decided on exactly what you want is to resolve to do whatever it takes to achieve it.

Measurable: How will you measure weight loss? You can use a scale, test your body fat percentage, use circumference measurements, or even go by how well your clothes fit. Just keep the method consistent. It's always easier to continue with a fitness goals when you can see results. For fitness you should consistently write down your improvements to look at because weight loss is fickle and often the results are hard to see. Say if you gain five lbs of muscle and lose six pounds of fat you may not see the difference right away and become discouraged. 

fit scale
goal progress measurements
Physical Ambitions

Attainable: Be realistic with your goals. Losing 40 pounds in 2 weeks is not an attainable fitness goal. Sometimes that means taking more time to reach your ultimate goal and that’s ok. In our example, an attainable goal would be to lose 12 pounds in 12 weeks. Goals like getting Brad Pitt abs are difficult to attain if you work 50 hours per week and have a family. Other commitments and priorities may not allow for that level of fitness. Consider your lifestyle and schedule. Fitness should be a part of your life, it doesn’t have to consume it.

Relevant: What is your underlying reason for pursuing this goal? Be brutally honest with yourself. One of my favorite sayings goes, you can lie to your friends, you can lie to your parents, you can even lie to your spouse and kids but never lie to yourself. I don't condone lying by any means but often the reason a previous fitness goal is forgotten or dismissed is because you've come up with an excuse not to do it. These excuses are little lies we tell yourself when things become hard or uncomfortable so we don't have to follow through. What are your reasons? I’ve heard reasons ranging from “I want to feel more energetic throughout the day” to “ I’m getting divorced and want to be a hot single person”. No one else has to know your real reason, but you need to be honest with yourself. When things get tough, that is the one thing that will keep you going. Visualize the things you want such as the new you constantly. There is no better way of keeping your fitness goals in mind than picturing the most attractive aspects of your goals come to fruition. If you would like more information on how to use visualization to achieve your goals try this article https://www.huffingtonpost.com/frank-niles-phd/visualization-goals_b_878424.html

Time-bound: The old saying from Napoleon Hill goes “A goal is just a dream with a deadline” and it’s absolutely true. Open-ended goal setting is ineffective. Light a fire in yourself by having a realistic due date. Also plan when you will do the work. Schedule your gym and food shopping/prep time in your calendar and stick to it. Every time you accomplish a goal it will bolster your confidence and make completing your next goal or step all the more easy. 

Trade-offs: You have a finite number of hours in a day. When you add one thing into your life, you have to give up something else. Everything cost something. Even after the SMART goal is set, you have to think about what you will sacrifice to make room for it. To help with this unfortunate aspect of life I created an online coaching program that you can checkout here http://cainperformancetraining.com/online-coaching/  because you deserve to be fit even if your hectic lifestyle of juggling your family life and work doesn't leave time to go to the gym.  

Time and Intent


Specific: I will lose 12 pounds.

Measurable: I will measure my progress using a scale, measuring once per week.

Attainable: This goal is reasonable and fits into my other obligations and priorities.

Relevant: I want to look lean and athletic in my swimsuit for my Hawaiian vacation.

Time-bound: I will lose the weight in the next 12 weeks. I’ll go to the gym Monday, Wednesday, and Friday for an hour. I will grocery shop and prepare meals on Tuesday and Saturday.

Trade-offs: I will go to the gym instead of happy hour with my work friends. I will meal prep and grocery shop instead of watching TV.

Gym Mission?

It should be noted that systems like these do not work for everyone. Say if you have reached a major fitness plateau or simply aren't knowledgeable enough in the areas required to accomplish your fitness goals such as nutrition and exercise technique. I know for lifting weights your form is extremely hard to master by yourself. It's okay, not everyone is a personal trainer; but I am. So if your serious about achieving your fitness goals and want to stop throwing money at diets and products that don't work I urge you to check out my http://cainperformancetraining.com/fitness-coaching/ and see what I can do to help make you the person you want to be no matter if your trying to lose those last five lbs or are just starting to think about your health and fitness.