Don't Make Resolutions. Set Goals Instead.

It’s that time of year: Everyone is motivated and eager to transform their physique. As a group fitness instructor and trainer, I love the energy and excitement of people ready for change, full of hope and the desire to achieve a strong body and fit mind. While I feel privileged to be part of their journey, I believe that my responsibility extends beyond the fitness studio. It’s important to me, to provide education on effective goal setting techniques, thus empowering you with the tools needed to be successful for the long term.

Goals are the impetus for change. They give you direction and provide a roadmap to success. Resolutions, on the other hand, are notoriously short-sighted and short-lived. Seldom are they structured, so rarely do they last. Resolutions reflect a desire for things to be different, but they lack a concrete commitment and plan for implementing change. In the words of Hall of Fame baseball legend Yogi Berra, “If you don’t know where you’re going, you might wind up someplace else.”

Here’s a 5 Step Guide to Goal Setting (below) that just may help you stay on track, manage barriers before they become an issue and gain those results you seek to.

5 Step Guide to Goal Setting

Goals are only effective if they’re well designed and realistic. Most of you will experience burnout, injury or other setbacks as a result of ineffective goals, or no goals at all. Striving to accomplish too much too soon, or not having a concrete plan that throws you off track ruins well set intentions. Here’s how you can turn vague resolutions into mindful goals for the coming year.

Start with SMART Goals

Specific. Goals should be as specific as possible. Broad, general goals like, “I want to get fit” aren’t recommended. An example of a specific goal would be, “I want to lose 15 pounds in 10 weeks.”

Measurable. Goals should be measurable. You should be able to calculate your progress in weight, inches, clothing size, distance and other variables. The previous example is measurable in terms of both time and weight.

Achievable. Goals should be attainable. They should be something you have the physical capability and mental stamina to achieve. Put another way, the goal must be possible for the you to accomplish.

Realistic. Even if a goal is possible, that doesn’t mean that it’s realistic. Goals should be based upon your level of motivation, history and physical abilities. Running a marathon may be achievable for a you, but it may be unrealistic if you have never run before or you don’t have much time to train each week. Ideally, your goals should be moderately difficult: challenging enough to hold your interest, but not so difficult that you get frustrated.

Time oriented. Goals should have a definitive start and end point. They should be attainable within that time frame.

Set Short- and Long-Term Goals

Long-term goals give you direction and guide your future. They might take a month, 2 months or a year to accomplish. Short-term goals are similar to a staircase. They allow you to tackle challenges one step at a time, in smaller, more manageable chunks. This allows you to reach long-term goals in a safe, progressive fashion and helps you stay motivated throughout the process. Short-term goals may be for today, this week or a particular workout session.

Record Goals on Paper

Try writing your down. Rather than just talking about goals, putting them on paper validates your intentions. It solidifies that you’re serious, and it’s a reference to help you stay focused. Include short-term and long-term goals in this exercise.

Keep an Exercise Diary

It’s a great idea for you to do a self-check each time you work out. Keeping an exercise journal, in something as simple as a notebook, is a very effective way to do this. After each workout, take a few minutes to record how you felt about your goals for that day. You can include what you did and any challenges you encountered, then note some encouraging words to keep you motivated.

At the end of the week, you can reflect on what’s working and what’s not, and share any concerns with your instructors or trainer. Above all, know that it’s okay to adjust your goals, if need be. That doesn’t mean you’re settling for less; it means you’re smart enough to rethink strategies so you can ultimately achieve success.

Evaluate How the Goals Worked

With SMART goals, there’s a definitive start and end point. At the end of the set timeframe, evaluate. Did you accomplish your goals, in whole or in part? If not, what got in the way? If so, how can you continue to progress? What might your new goals be? Evaluating goals gives you an opportunity to celebrate your gains and strategize future accomplishments.

I hope the SMART Goals setting technique helps you create the impetus for lasting change.