5 Things You Must Do When Setting Fitness Goals

As we approach the last quarter of 2012, let’s look at what we managed to learn about those New Year’s resolutions that 40-45% of us will write . Here are some interesting statistics about those resolutions:
• Over half of all goals will be health or weight related.
• 25% of resolutions are broken before the first week.
• 29% of resolutions are broken before the second week is out.
• 36% of resolutions are broken by the end of the first month.
• 50% is how much the death rate from diabetes will rise in the next decade.
• 54% of resolutions are dust by the end of six months
• 66% of Americans are either overweight or obese by recent studies.
• 90% of disease is directly or indirectly related to lifestyle choices.
• 90% of resolutions don't see a one year anniversary.
Wow, those numbers will keep you up at night! It might lead you to ask, "Why bother?" The answer is simple. Lifestyle related disease is on the rise at an alarming rate and yet there is an easy fix. The evidence is in for fitness. Regular exercise has been associated with more health benefits than anything else known to man. Studies show that it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better and, when coupled with an appropriate diet, is just what the doctor ordered.

So we know that most people want to look and feel better, would prefer to not be sick and would like to live with more vitality. We also know that 40-45% of us will even make it a New Year's goal. So how do we give our goals the best chance of coming to fruition? Elite Fitness Plus recommends committing your goals to writing and using the S.M.A.R.T. method of goal setting.

S - A goal should be specific and not general. For instance "I will work out 5 days a week, utilizing a private coach for strength training and cardio machines like the elliptical or treadmill for cardio exercise. I will work with my personal trainer 3 times per week and I will do cardio 5 days a week. By doing this I am going to drop 20 pounds and lower my percentage of body fat to 20%. The weight loss will be complete by April 1st" This is a much more tangible goal than saying, "I am going to lose weight."
M - A goal should be measurable or quantifiable. Again looking at the statements in the previous paragraph, the first goal is measurable. 20 pounds is a specific measure of weight. "Vague goals produce vague results. Create a goal in which your progress can be specifically measured and your results can be numerically quantified," states Michelle Waldman, owner of www.805GetFit.com and personal trainer in Westlake Village and Thousand Oaks.
A - The goal must be attainable. Jessica Rosen, a personal trainer in Simi Valley and Camarillo says, "We often see a client who has gained 30-40 pounds since college and wants it gone in a month. That is not a realistic or attainable goal and so the client is setting themselves up to fail. An attainable and sustainable number for weight loss is usually somewhere between 1-3 pounds per week depending on the client's body type and composition,".
R - The goal must me relevant or realistic. As listed in the above paragraph, the goal can't conflict with reality or known science. It is important to first define realistic goals and expectations. The key to getting to your desired result is to focus on your "why." What is prompting you to set this goal? What is at the core of your motivation? This is the most powerful question to answer. Why is this goal relevant to you? Are you motivated to stop a family history of heart disease, lead a good example for your kids, did your doctor tell you that you are headed toward diabetes if you don't correct your diet and exercise regimen? Whatever the root of your motivation may be... focus on it every day.
T - And finally the goal must be time bound. It should have a start and finish date. This allows us to work towards a goal line. "I will drop the 20 pounds by April 1" is a much better goal than "I will lose 20 pounds." The second statement has no end date and gives the goal setter a huge “out”.

We will revisit this article in the end of December or 1st week of January as we get ready to set goals once again.