Resolving to weigh less, eat well, and be strong in 2017? We’ve assembled our dream team of QC Fitness and Nutrition Experts from Rock Valley Physical Therapy to provide “8 Weeks to a better you!” In Week #2, learn to set S.M.A.R.T. goals with Quad City fitness and nutrition experts Holley Blaser and Jeni Tackett.
Holley: New Year’s resolutions and goal-setting shouldn’t be about reinventing the wheel. Think about what you are currently doing and find new ways to improve on your lifestyle.
Maybe you currently take a walk at work during lunch each day. Capitalize on that and make a goal to add 2 more short walks during your day.
Remember that small changes can make a BIG difference down the road!
Jeni: Evaluate where you are and where you want to be.
One of my favorite quotes is from David Viscott who said, “You must begin to think of yourself as becoming the person you want to be.”
Envision the lifestyle that you aspire to have, and then brainstorm the steps you need to reach that goal!
Making S.M.A.R.T. Goals:
SMART Goals = Specific, Measurable, Attainable, Realistic and Timely
Holley: The first word is very important: SPECIFIC.
If you want to move more, be sure to come up with the specifics, including number of days per week, mode of exercise (cardiovascular, muscular strength, muscular endurance, flexibility), and, finally, the time, sets/reps or mileage desired.
Start simple (a specific movement, for example) to establish your healthy habit. You can always add variety later.
Put your specifics in your calendar to help hold yourself accountable!
Jeni: An important aspect of S.M.A.R.T. goal-setting is making sure your goals are measurable.
If your eventual goal is to lose weight, how are you going to make that happen? Look at your current eating habits, and pick out one or two behaviors you need to change.
Do you eat too much at night? Do you skip breakfast? Do you snack on unhealthy processed foods like chips or cookies? Are your portions too large at dinner? Do you drink too much soda or alcohol?
Pinpoint your goal, and then determine a measurable step you can take to reach that goal.
For example, to reduce portion sizes at dinner, eat off of a smaller plate, and avoid 2nd helpings.
Holley: Here are a few examples of S.M.A.R.T. goals pertaining to your exercise habits:
- I will take the stairs at work 2 times per day.
- I will attend 6 fitness classes this month (pay for it in advance so you’re less likely to let it go to waste).
- I will stretch for 10 minutes 3 days per week.
Jeni: Start your New Year by setting one or two S.M.A.R.T goals to improve your diet. Here are a few examples:
- I will eat 2 vegetables every day for 3 weeks.
- I will bring a healthy afternoon snack to work, such as a fruit and 1 ounce of nuts, and avoid buying snacks from the vending machine, for 3 weeks.
- I will eat a fruit or a vegetable for my evening snack for 3 weeks.
Holley: Start simple and specific. Plan it and write it down. Involve others. Continue to revisit what motivates you. Making SMART goals can help you stay motivated in healthy ways!
Jeni: Write out your S.M.A.R.T. goals, and post them, to remind you to stay on task.
Keep your goals on the refrigerator, next to your desk at work, or by your bed.
Think of why you want to make changes to your diet: increased energy, keeping up with your children or grandchildren, walking up the stairs without getting winded, lowered cholesterol, improved blood sugars, or to fit better in your jeans.
We all have our own motivation for changing the way we eat. Focusing on what motivates you can get you through the challenging times!
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Rock Valley Physical Therapy. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|
Holley Blaser has a Master’s in Exercise Physiology and holds certifications in personal training, health coaching and group fitness instructing. Holley works with all age groups and fitness levels. You can read Holley’s bio and other blog posts by clicking here.