Select two areas you feel you’d like to improve (physical and social). Using the SMART goal criteria you learned about in the unit, write out two specific goals you’d like to set as part of your overall fitness plan.
Write out three strategies that will help you achieve each of you goals. What will you do to make sure you keep working toward these goals?
Write a plan for how you will monitor your goals for both short-term and long-term success.
Physical Goal:
Goal: Increase my strength by being able to bench press my body weight within the next 6 months.
SMART Goal:
Specific: I will be able to bench press my body weight (150 lbs) by consistently strength training.
Measurable: I will track my progress by increasing the weight I can lift and keeping a workout log.
Achievable: I will work with a personal trainer to create a strength training program tailored to my specific goal.
Relevant: Increasing my strength will not only improve my physical fitness, but also increase my overall confidence.
Time-bound: I will achieve this goal within 6 months.
Strategies:
1. Work with a personal trainer to create and monitor a personalized strength training program.
2. Set mini goals along the way to track progress and stay motivated.
3. Stay consistent with my workouts and nutrition plan to support muscle growth.
Social Goal:
Goal: Improve my social connections by attending at least one social event per month.
SMART Goal:
Specific: Attend at least one social event per month, such as a networking event, meetup, or social gathering.
Measurable: Track the number of social events attended each month in a calendar or log.
Achievable: Schedule social events in advance and make them a priority in my schedule.
Relevant: Building and maintaining strong social connections can have a positive impact on mental health and overall well-being.
Time-bound: Attend one social event per month for the next 6 months.
Strategies:
1. Attend events that align with my interests and hobbies to make socializing more enjoyable.
2. Reach out to friends and colleagues to plan social activities together.
3. Reflect on the positive experiences and connections made at each event to stay motivated.
Monitoring Plan:
Short-term monitoring: Track progress weekly by recording workouts, weights lifted, and social events attended.
Long-term monitoring: Review progress monthly by evaluating any improvements in strength and number of social connections made. Adjust goals and strategies as needed to continue progressing towards overall fitness plan.
Could you change the physical to something like losing weight and the second topic to emotional?
Physical Goal:
Goal: Lose 20 pounds in order to improve my overall health and fitness within the next 6 months.
SMART Goal:
Specific: I will lose 20 pounds by consistently following a healthy diet and exercise plan.
Measurable: I will track my weight loss progress weekly by weighing myself and keeping a food and exercise journal.
Achievable: I will work with a nutritionist and personal trainer to create a customized plan that fits my lifestyle and goals.
Relevant: Losing weight will not only improve my physical health but also increase my energy levels and confidence.
Time-bound: I will achieve this goal within 6 months.
Strategies:
1. Stick to a balanced and nutritious diet by meal prepping and monitoring portion sizes.
2. Incorporate regular exercise into my routine, including cardio and strength training workouts.
3. Stay accountable by checking in with my nutritionist and personal trainer regularly to track progress.
Emotional Goal:
Goal: Improve my emotional well-being by practicing mindfulness and stress management techniques daily.
SMART Goal:
Specific: I will dedicate 15 minutes each day to mindfulness practices, such as meditation or deep breathing exercises.
Measurable: I will keep a journal to track my emotions and stress levels before and after practicing mindfulness.
Achievable: I will start with short mindfulness sessions and gradually increase the duration as it becomes a habit.
Relevant: Practicing mindfulness can help reduce stress, anxiety, and improve overall mental well-being.
Time-bound: I will practice mindfulness daily for the next 6 months.
Strategies:
1. Create a daily mindfulness routine that fits into my schedule, such as practicing in the morning or before bed.
2. Seek out mindfulness resources, such as apps, books, or guided meditation sessions, to support my practice.
3. Stay consistent by setting reminders and making mindfulness a priority in my daily routine.
Monitoring Plan:
Short-term monitoring: Keep a daily journal to track mindfulness practice and emotional well-being.
Long-term monitoring: Reflect on progress monthly by evaluating weight loss and emotional state. Adjust strategies and goals as needed to continue progressing towards overall fitness plan.