Out with the Old ~ In with the New

As we leave 2021 behind and head toward 2022, we often reflect on the past year and decide how we can make the upcoming year better. We begin to make resolutions that are historically never kept. Our biggest hurdle is deciding on where we start our journey. There are many ideas on what can be changed running rampant through our minds. We don’t want to make too many changes at one time. That becomes overwhelming and our dreams impossible to make true. In the end, we resolve ourselves to think, this is the way it will always be and remain in the same circumstance we find ourselves every year.

Well, I say…Forget the resolutions! Make goals instead. Goals should be obtainable and true to yourself. They must be realistic. Otherwise you are setting yourself up for failure at the start of your journey. You’ve heard of the acronym “SMART”. Right?

When it comes to fitness, that is exactly how we have to approach it. Otherwise, we risk injury and setbacks. Then our goals seem near impossible to achieve. So how do we set “SMART” Goals?

Specific: The more specific your goals are laid out, the more likely you are to achieve them. Frame your goal into a specific and definable statement.

• Think about who will help you accomplish your goals. Will it be a friend, a loved one, a coach, or do you plan to do this solo?
• What exactly is your goal? Do you want to lose weight, gain strength, become financially stable, or create a new adventure for yourself?
• Where will your goal be achieved? Is there a particular race you have wanted to compete in? Is there a state, country, or particular monument you have wanted to tour? Is there a debt you want to pay off or an amount of money you want to save?
• When do you want to achieve your goal by? Is it 30 days, 90 days, or 1 year? Is there a specific date in mind?
• The most important question, in my opinion, is why do you want to achieve this specific goal? Is it for health reasons, employment concerns, or do you just want to increase your confidence?

For instance, one of my goals for 2022 is…

“I will train with a coach to run a 50 mile Base to Base Ultra Marathon in Hampton Roads, Virginia on November 11, 2022 to raise donations in support of a non-profit organization, Salvage USA, that assist veterans and active duty members of the US Armed Forces overcome adversity.”

Measurable: Set milestones for your goals. Once you achieve a milestone, reward yourself for your achievement.

The iFit program that I subscribe to has a very good example of this. Their members have set milestones they can achieve throughout the year and earn rewards. Here is an example of their 2022 rewards:

• 100 workouts: An exclusive iFIT t-shirt
• 200 workouts: 1 free month of iFIT added to your membership*
• 300 workouts: An iFIT flag for your workout space
• 400 workouts: $100 gift card to the iFIT Shop
• 500 workouts: An exclusive iFIT sweatshirt and an entry into a drawing for a trip to the iFIT Studio**
• 600 workouts: An additional entry into the drawing for a trip to the iFIT Studio
• 700 workouts: An additional entry into the drawing for a trip to the iFIT Studio

You can easily tailor this list to fit your needs. For example, I have a goal to reduce my body fat percentage of 35.6% as of January 1, 2022 down to 21% by November 1, 2022 to be in peak physical condition for my 50 Mile Ultra Marathon on November 11. So what does that mean exactly? My goal is to reduce my body fat percentage by 14.6% in 11 months. This means my average monthly body fat loss goal is approximately 2% each month or .5% each week. That is a realistic and achievable goal for a woman of my age. To tailor my rewards program, it could look like this:

• January: <1% body fat loss ~ Play an arcade video game with my husband. (This is perfect because at the time of this writing, he does not know that I purchased a Retro Cocktail Arcade Game system for him for Christmas. They could not ship it until January 7.)
• February: Cumulative <3% body fat loss ~ Enjoy a new book.
• March: Cumulative <5% body fat loss ~ Get fitted for new Running Shoes.
• April: Cumulative <6% body fat loss ~ Visit the Botanical Gardens then plant a Spring Garden.
• May: Cumulative <8% body fat loss ~ Have a “Spa” Day. This is a perfect idea for my birthday month. Just in time to get ready for my Birthday Trip to Las Vegas!
• June: Cumulative <9% body fat loss ~ Take a day off work and go to the beach. (Just in time to try out my new surfboard built by ME.)
• July: Cumulative <10% body fat loss ~ Lounge by the poolside and enjoy an adult beverage of choice.
• August: Cumulative <11% body fat loss ~ Go on a scuba diving trip.
• September: Cumulative <12% body fat loss ~Go horseback riding with a picnic lunch.
• October: Cumulative <13% body fat loss ~ Buy a new outfit.
• November: Cumulative <14% body fat loss ~ Have a Professional Portrait Shoot.

If you are struggling to find rewards for yourself, you can check out 155 Ways to Reward Yourself for Reaching Your Goals. 

Achievable: Be honest with yourself about your ability to complete the goal(s) you have set. What will be required of you to complete your goal? Do you have the skills for the task? Do you need to enlist someone to help you with your goals? What are the resources available to you?

Relevant: How do you determine if you goal is relevant? What is the purpose of your goal? How does it resonate with your desires?

For instance, my goal of running the 50 Mile Ultra Marathon from Base to Base in the local Hampton Roads, VA area lines up with my desire to help others. It is an opportunity to give back to my community by soliciting corporate sponsorships and donations for this run. As a veteran, I understand the need of providing resources to those that suffer from a trauma, struggle to adjust to life after the military, and the search for outlets that do not include a prescription medicine bottle.

Time-Bound: When do you want to accomplish your goal? By providing a timeline for you goal, it assist you with staying on track. There may be smaller goals that need to be accomplished before the bigger goal. This helps set the timeline in motion. Each of these smaller goals have to be prioritized to achieve the larger goal on your set date. It is important to give yourself ample time to achieve each of these goals. It keeps you motivated to move forward and reduces potential stress along the way. It also gives you time to reevaluate and make changes to your goals as you go along.