Goals Using SMART
I am not an individual that believes in the “New Year’s Resolution” mentality. There is data out there that shows that an estimated 88% of people who set a resolution quit within the first two to four weeks. Personally, I would rather set short term and long term goals year round rather than give myself a New Year’s resolution. This way I have milestones. I have accountability. I can set attainable goals within reasonable timeframes.
But what are my goals? Are they only fitness based? While fitness is my biggest passion that has been reignited over the past year, there are a few other areas of my life I have found passion in and created goals for myself. With my new goals, which I will go over here soon as to document and hold myself accountable to them, I want to start utilizing SMART Goals;
Specific: Clearly states WHAT my goal is
Measurable: HOW it will be measured
Achievable: Realistic, ATTAINABLE goals set in a specific timeframe
Relevant: Fits the PURPOSE of the goal
Time-bound: Clearly defined DEADLINE
What are my goals?
First, the fitness goals. I have always set small goals. Usually, these are adjusted based on how I look and feel in and out of the gym. My current weight, my current macros, caloric intake, and lastly what progression I am making strength wise in the gym on lifts. My current self is sitting around 205lbs daily, with an approximate body fat of 15%-18%. Let’s use SMART to show what my goal is.
Specific: Hit and maintain weight of 200lbs with a body fat of 13%
Measurable: Tracking weight and body fat using various tools: scale, body fat caliper, DEXA scan
Achievable: This is definitely attainable, as it is not drastic weight gain/loss in a short period of time.
Relevant: Being a fitness related goal, it fits the purpose.
Time-bound: 12 Weeks, starting January 13th to April 7th.
Ideally, this puts me on track for my end of year goal of 190-195lbs at around 10% body fat. With this said, I have always taken it upon myself to make a workout and nutrition plan for myself. To try something new this year, I have hired a very reputable Coach in the fitness industry that will keep me accountable, and won’t allow me to make any excuses, which I am excited for. What a journey it will be.
A few other goals of mine are not based around fitness, but life itself. One that goes hand in hand with the fitness part is healthy living. Eating more healthy and getting rid of quick, unhealthy meals when out for work. Another goal will be to read more this year. This isn’t just fantasy books that I have typically been interested in, but more so books that will help me improve myself mentally. I can’t name them all at this moment, but the first two that I have started are The Book of Ichigo Ichie by Héctor García, Francesc Miralles and Goodbye, Things by Fumio Sasaki. Yes, these are books based on Japanese principals and learnings, and many of the other ones are as well. The interest in these teachings are ignited from my visits to Japan and my experiences with their culture, which can be a blog for another time.
The second book, Goodbye, Things, has sparked my third goal, which my wife and I have already started on our days off. The book focuses on new Japanese minimalism. Now, contrary to belief, minimalism isn’t getting rid of everything you own. I still have passions outside of fitness, gaming being a primary one as well as it helps with de-stressing as well as relaxation and recovery. However, minimalism is about de-cluttering all the things you don’t use, or that you just don’t need. “Does this bring me joy and happiness” is a phrase I will become one with when going through my personal things, as I seem to have accumulated a lot. So far, though, we have seen a lot of success, as we have gone through two closets and our living room and have started a “garage sell” corner of things that can be sold. Our next task, aside from finishing our kitchen, is to go through it and dispose/sell all the extras there. We have used the SMART goals without knowing it, as we set an area to be finished in day, and get it done. And so far, it is working well, except for when the wife decides to move a huge couch from upstairs to downstairs. That was rough.
There they are. My goals over the next few months, as well as my goal for the end of the year. Don’t get it confused, as these aren’t New Year’s resolutions. These are goals, short and long term, in which will be measured. They will evolve as I progress and as the weeks and months go by. I will re-evaluate and make new short term goals and continue moving forward, while using this blog to update you and myself on how they went and what my new goals are.
What are YOUR short and long term SMART goals? Comment them below if you would like and we can help each other stay accountable!