SMART goals - setting yourself up for success

Hi all!  This is something that I did for the first month before I tried to count calories or add exercise.  I found it really helpful!  Actually, I think that I would probably have failed if I tried calorie counting right away - I was addicted to caffeine and bread and couldn't imagine eating a lot of fruit and veges!

SMART GOALS - Setting yourself up for success!

I read that making a resolution such as "Eat healthy in 2008!" was almost certainly doomed to failure.  Why?  Not specific enough!   The idea is to make S>M>A>R>T> goals (an acronym for Specific, Measurable, Achievable, Realistic, and Timely).

So instead of saying "Eat healthy", the idea is to make a S>M>A>R>T> goal, eg. I'll eat 2 pieces of fruit every day, ticking them off on a chart, and reward myself by going to the movies if I get 50 ticks within 4 weeks (in 4 weeks, you could actually tick off 56 if you never missed a fruit snack!).  That's a good goal because it is very specific, you can measure it, -  it is achievable (provided you can afford the fruit), it is realistic (you can maintain it) and it is timely. 

The idea of doing it for four weeks is that research shows that it takes at least 21 days to form a habit.  So after your fruit challenge you should be so used to adding fruit to your shopping trolley and snacking on it, it will be a habit that stays with you!

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what to do - post your goal here and check in to let us know how you are going!  Be very specific and realistic - that way you set yourself up for success.

I thought I posted here but think my PC ate my response!  I didn't make my goal :-(  But not by much.  The good news is that I'm trying to do four brisk walks each week, so the SMART goal has helped me to form a new habit.   And that's what this s about, right?

Thinking about my next SMART goal - I'll be back!

Let's see...

So far this week I've met my goals as expected.

Weight Training:

Salads:

I'm enjoying the strength training. I feel so empowered by it!

I'm going to have to get my act together if I'm going to make both of my goals! I'm looking good on walking but dismal on the crunches/push-ups. I don't know what keeps me off the floor but I've really GOT to change it.

Walking:

Crunches/push-ups:

How are the rest of you doing?

Good to see ya'll!!!

I'm missing Jella-- she 's had some Internet trouble before, and had no home service... Her workplace had very little Internet that she could use, so it was a problem for her. Hopefully we'll hear from her soon!

Ya'll are doing Great!!! I'm getting my Special Exercise stickers and calendar pages back out today-- Grrrrrrrrrrrrrrrrrrr!!!!!!!!!!!!!!!!!!!!

My inner ear has apparently been disturbed-- quite unusual for me!-- as I've been having weird balance problems and nausea when I stand! I had all my plans set for a Monday renewal-- and spent the majority of that day in a recliner with books to soothe my aggravation, lol!!!

Not a good state for lifting heavy weights... or walking on a treadmill... and I can only imagine the dire consequences of attempting to jog up-and-down on my mini-tramp/rebounder...!!!!!

I've felt like a hyprocondriac lately, lol, and haven't said much!!! Your continued activity is keeping me motivated, though, so... here I am... and...

I WILL CONQUER THIS!!!!!!!!!!!!!!!!!

Thanks for staying steady-- you Inspire me in my problem area-- and I need this conquered for a Healthy life!!!

Hi there all!  I have had it up to here (waves hand at eye leve) with the month of MAD MAY, and it isn't over yet!  I've been cought in an avalanche of work, church and community events - there's something on nearly every day and I'm involved in most of them!!!  My husband's also been away down in Brisbane having a prostrate biopsy and I've been distracted with worry - he's had a lot of heart problems in the past, so this is the last thsin we need.  Hopefully all comes back clear.  Also had a 2 day vomitting bug!

Needless to say, I have already failed my goals - I gave myself only 2 slack days a week but I've been averaging 5 slack days!  Still with the workload, worry and illness I'm pleased that I've done any exercise at all!!!

Good to see 2bb still here - poor girl - battling lots of problems right now!  Chris - I bought an exercise ball and prefer using that to getting down on the floor - more fun!  Lady trekki - doing awsome!!!!  Way to go!!!  Caro's got a new habit - WWWOOOHHHHOOOO!!!!  Keep it up - can't wait to see your next goal. 

I'm going to still plod away at my goals - knowing that I won't be able to make my 4 week goals but hopefully I will still be able to walk and do some strenth exercises as often as possible. 

Chat later!

Yay! Jellas back!

I agree with you Jella that its easier to get on the ball rather than the floor. Not so far down.  It took me awhile to get used to it though...was always scared it would pop. LOL! Seriously.  But it hasn't...and it wont so now I'm kinda gettin into it. Fun to bouce on it once in awhile...reminds me of when I was a kid.

love having any excuse to act like a kid! 

My daughter and sons love my fit ball and skipping rope...  I'm thinking of getting some weights as well now!  Having the kids work with me is so much more fun!  We've been putting dance music on as well! 

At last!!! At LAST!!!!! I'm back on track, lol!!!!

YIPPPEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!

I started early and escaped the Inner-ear induced Vertigo today, with Weight Lifting 55 minutes, and Treadmill for 40 minutes...!!!! Had to go shopping and deliver groceries to Mom in next town, and have over 12,000 steps already!!!

WHOOOOOOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!

I learned today that parking at the edge of the large parking lot, adds over 300 steps to reach the store entrance, then repeat to reach the car... then a nice chunk to return the buggy, then go back to the car... It really adds up...!!!

* goes off to get out her exercise stickers and place them on the sadly neglected calendar page... Chortling Happily!!!! * 

Just needed to Crow with sheer Happiness, lol!!! Hope everyone enjoyed their day!!!

2BB -I love pedometers!  Anything that makes shopping exercise must have be an inspired invention!  I personally prefer clothes shopping to grocery shopping though.  It's funny how a small change like choosing to walk from the furthest parking lot can make such a big difference.  Do people look at you like you are nuts?

Talking clothes shopping - I have had to give away my entire winter wardrobe from last year!  Nothing fits anymore - all my lovely slacks are so baggy they look like clown outfits!  Gotta go and spend up big on size 16s. I guess this shows how much the lifestyle changes I have made have impacted upon my body.  This week, I finally dropped below 200lb as well. so I'm delighted! 

I've never posted a weight loss goal on this forum (or a drop-a-dress size goal) because it's not really a behaviour that you can accurately describe and measure, is it?  Eating salads, exercising, reducing bread intake - those are all specific behaviours that can be changed - but weight and size are really just a side effect of those behaviours.  Anyway, just thought that I'd share the good news that I am finding fantastic side effects from the new habits formed from making and maintaining smart goals.

Yay Jella!!  How exciting! I can't wait to be below the big 2. And dropping to a size 16 would be fantastic too! I know I'm seeing a difference in my clothes and it's a good feeling.

As for my SMART goals...ummm...not doin so hot on the strength training part this week.  It's a matter of time for me. I get home and usually I'm trying to rush to get everything done. Yuck. But I NEED to make the time to do it...I do. Priorities...this one needs to be near the top.

Yes.... my goals are so totally unachievable this month!  I'd had such an overwhelming time at work this last few weeks - incredibly hectic - that I was just exhausted and couldn't force myself out of bed a half hour early to exercise.  Then my hubby got sick.... then i got a vomitting bug.... 

I have been eating well - salads most days, so that goal is not in too bad a shape! But going for a daily walk and doing strength exercises???  I don't think I will make even half my target tally!  That's one of the things that I most like about the smart goal idea - there is a limited time span.  If you don't achieve your goals within the time limit, you can just make them again and start over.  Thinking back to the old me - I would have just given up trying after the first whiff of failure... now I know that I can just start my goals again and perhaps modify them a bit to make them more achievable and realistic. 

Thought about canning my goals this month but have decided to just continue as best I can - knowing that I won't make my quotas!  Trying to be as consistent as possible and recharging my batteries after this challenging month. 

Original Post by lynnhaslost:

Hi Jella & 2beittybitty

I got my SMART PLAN all ready to go.

2 Servings of Fruit Daily  62 total ( 31 days)
2 Servings of 1 salad and 2 cups of steamed Veggies  62 total ( 31 days)
1 Serving of Animal Protein (Fish or Chicken 3oz.-4oz.) (31 days)
{None of my Meat will be breaded or Cooked in OIL}

NOW! My legs ;)
Lunges and Squats
Lunges> 2 sets of 15 Reps= 30 Sun-Tues-Thur  3 60 Reps in (31 days) 
Squats> 5 sets of  10 Reps= 50 Sun-Tues-Thur  600 Reps in (31 days)

I got my chart all ready for next week. I already do these things, but this will give me better records of it, and staying on track with the amount.. This will really cut down on my writing about the amount, because I already have it set, how many calories are in these things.  Before bed. I plan on fixing my Salad amounts before bed.. I got me some of those glad Bowls last night... :) Wish me luck...

This is really good, I know with this plan I can cut down on if I logged this today or not ... Sometimes I forget... EXTRA BONUS 4 ME! I will not eat nothing from a can... For 31 days..

My reward for doing this for 31 days. Will be---SHOES & JEANS 3 Pair of EACH... :) A Woman can never have enough Clothes or shoes..
THANKS,

Lynn

 I hit my smart goals for the month. Thanks. I lost 4 pounds, and I am now 164. I feel great. I ate all the things I planned to eat. What I did to make it easy on me was.. I took a bin in the frige just for me. I had all my smart plans per fixed for the next day. I had my apples at my desk in a basket. Just 2, and now I have upped it to 3. Now I have a new smart plan ready to go, and still using some of the smart goals I've made last month in the mixed. New add to my smart goal.

2 protein Shakes 1 before my workout, and 1 at 3 in the afternoon.
2 Yogurts a day. 1  with lunch, and 1 right after dinner.

I've order 3 pair of leggings and not jeans. I got 2 pair of shoes after I lost 2 pounds on my smart plan for a reward, and I am looking forward to my next goal.

After doing smart plan number 2, and I going to get a nice hand bag.

Thanks for the smart goal plan. This is the best thing I've ever done.. Not only that.. It takes a lot of the guessing what I am going to eat. I already have a blue print on what I am going to eat, and how much of it. Thanks.. This is the best thing ever...

Wow!!!! Great Job!!!!!

That's Inspiring!!!!

 Go, Lynn!!!!!!! WHOOOOOOO HOOOOOOOOO!!!!!!!!!!!!!!!!!

I'm finally back on track this week... Weighting Lifting and Treadmill again today!

Hi there every body,

A June goal - trying to be a little different!  This month, I want to be more active during my waiting sessions - there are four afternoons each week where my children attend a sport or music lesson and I just sit around and chat with other mums while we wait!  My plan is to actively wait by going for a walk around the park/block or even go window shopping on at least twoof those days.  I have also noticed that bread and cake have rejoined my daily food intake - not unexpected giving the cooler months are now here but definitely something that I wantto keep an eye on.  Last night I snuck in an extra four pieces of bread with my soup - it was so thick that it was really filling enough without having any bread at all!  Not enough self control - that's my problem! So I plan to have only one serve of bread per day for the rest of June.

GOAL ONE - Two active afternoons per week

GOAL TWO - one serve of bread per day

By the way it was great to hear how well Lynnhaslost did with her last smart goals!  Hope you continue on with the idea!