today & check back daily for the WOD & the nutrition tip/concept of the
here to help you succeed!
aka Dietitian Dan T
I hope you
all had a great holiday! My wife and I
are still eagerly awaiting the birth of our child. Any day now!
spirit of the New Year, please enjoy my segment on how to set SMART goals. Adopting this effective strategy should help
to optimize your chances of successfully setting and reaching a goal rather
than the business as usual New Year’s Resolutions, as you will see. ENJOY!
Years we do it... Take a look at our
lives and decided to change… something! January has the highest number of
people starting lifestyle change plans, etc… However, it also has the highest
percentage of these individuals who drop out, or quit! Therefore, we examine how to set goals in a
way that maximizes our chances of following through!
1) Specific – Must answer the six “W” questions:
a. Who – is involved?
b. What – do I want to accomplish?
c. Where – Identify a location.
d. When – Establish a time frame.
e. Which – Identify requirements and
f. Why – Specific reasons, purpose or
benefits of accomplishing the goal.
SMART Goal regarding health = Do cardio training for 45 minutes 3 days / wk and
resistance training for 45 minutes 3 days/wk at XYZ fitness club VS. Get in
2) Measurable – Concrete criteria for
measuring progress towards the attainment of each goal you set & regularly
scheduled progress checks.
3) Attainable – You begin to figure out ways
to achieve your goals. Develop
attitudes, abilities and the skills to reach them. This “development” occurs only when you see
goal achievement as possible for you.
Stair steps/Stage wise – over time what was once inconceivable to you
becomes well within your achievement.
4) Realistic – A goal must represent an
objective toward which you are both WILLING and ABLE to work. TEST of Realistic = DO you BELIEVE that the
goal is attainable?
5) Timely – A goal should be grounded with a
time frame. This increases your sense of
urgency and can help you tap more of your resources to achieve the goal.
for Lifestyle Change Goals:
adhering to your lifestyle habits as an outcome (i.e. I will consume 8 servings
of fruits and vegetables per day; or 5 vegetables and 3 fruits per day; or I
will do 3 cardio and 3 resistance training workouts this week (for 30 – 45 min
Research your desired outcomes and be sure to discuss them with a health
professional who can help you set a realistic target and timeframe, as well as
help you overcome obstacles and use effective, proven strategies.
your goals with peers who can support you and hold you accountable to your
from: Psycho-education. 2006. Dr. I. Patelis-Siotis, McMaster University,
Wikipedia entry on SMART/ER - http://en.wikipedia.org/wiki/SMART_criteria.