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203.778.3995
| You Deserve to Look & Feel your Best |
| Health Tip Of the Month |
Most people have great intentions when setting their News Years resolution: "I’m going to start the
gym", "lose weight", "eat healthy". Yet many people loose steam after only a few weeks or worse before
they even start. It’s important to have a plan. Would you attempt to drive from here to Mexico without a
map and expect to be successful? Oh sure you could just head south and eventually maybe get there
but think of the time & money you would have wasted. Establish SMART ei: Specific, Measurable,
Attainable, Realistic & Timely.
Specific - A specific goal has a much greater chance of being accomplished than a general goal. To
set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club
and workout 3 days a week for 45min."
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal
you set. When you measure your progress, you stay on track, reach your target dates, and experience
the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I
know when it is accomplished?
Attainable - When you identify goals that are most important to you, you begin to figure out ways you
can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach
them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement
of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that
allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually
move closer and become attainable, not because your goals shrink, but because you grow and expand
to match them. When you list your goals you build your self-image. You see yourself as worthy of these
goals, and develop the traits and personality that allow you to possess them.
Realistic - To be realistic, a goal must represent an objective toward which you are both willing and
able to work. A goal can be both high and realistic; you are the only one who can decide just how high
your goal should be. But be sure that every goal represents substantial progress. A high goal is
frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the
hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if
your goal is realistic is to determine if you have accomplished anything similar in the past or ask
yourself what conditions would have to exist to accomplish this goal.
Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense
of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you
anchor it within a time-frame, "by May 1st", then you've set your unconscious mind into motion to begin
working on the goal.
Good Luck and Call me when you're ready for the challenge! Scott
| New Years Fitness Resolutions Psych your-self up not out Establishing SMART Goals Scott Coldwell, ACSM Certified Personal Trainer |
| 22 Joe’s Hill Road, Danbury CT 06811 Office: 203.778.3995 Cell: 203.449.2438 Email: Info@phoenix4massage.com Lic #003281 |
