How to smash your fitness goals in 2020

You know that exciting ‘new exercise’ feeling? The one where you’ve finally committed to starting a fitness program that you’ve been thinking about for ages? You know, that new year’s resolution to lose 10kgs or to climb the stairs to the office without having to catch your breath at the top. Whatever your goal, you can improve the way you’re setting it!

SMART goal + action plan = SUCCESS

I’d like you to think about the last time you did this. Did you go into your new regime with a plan? Did you know why you were embarking on this particular program? Further still, did you know what you actually wanted to achieve as a result of the exercise?

I know, so many questions!

We all know I’m talking about goal setting. And not the annoying kind that your teacher made you set at the beginning of the school year. I mean ‘SMART’ goals. But what are they and how are they different? Why are they important?

It’s all in the acronym! You are more likely to achieve the goals that you set if you make them: Specific; Measurable: Attainable; Realistic; and within a Timeframe.

I’d like you to think of something that you wish to achieve in the future (short or long term), whenever that may be, as we go through each point.

1. Specific: try and narrow down what you would like to achieve. That is, ‘to run better’ or ‘more cardio sessions per week’ are not specific enough.
   

2. Measurable: how are you going to measure the change? Will it be waist circumference for ‘toning’ your abs? The number of push-ups you can do or the time it takes you to run 5k? It’s SO important to have a starting measurement (usually a repetition number/time/numerical amount) so that you can effectively calculate your progress and improvement!
   

3. Attainable: the goal has to be achievable. For example, if you’ve never lifted weights or trained before, you wouldn’t try and lift 70kg in 2 weeks, would you? It would be much more likely for this goal to take months. Increasing weights in smaller increments would be far more successful. *Note: focussing on form development would perhaps be helpful before concentrating on weight itself.*
   

4. Realistic: As with achievability above, goals need to be realistic to facilitate your achievement! Sensible and rational goals are important. Aiming to compete in the London Marathon without the means to get there is not realistic, for example.
   

5. Timeframe: Whether you set short or long term goals (ideally both!), you must include a time to achieve them by, a ‘due date’, if you will. This will keep you accountable and ensure that you are on-track to achieve what you want to!
   

So, a SMART goal may be: "to be able to complete 20 full push-ups (on toes) with perfect form, in eight weeks".

Now off you go and set your goals! Try and set 2 goals, one short and one long term to start with and take it from there! If you set too many goals it can be overwhelming. Remember that our goals must change as we improve, never settle for plateau!

Stay tuned for my next topic, Delayed Onset Muscle Soreness (DOMS): what is it and what can you do about it?!