Set S.M.A.R.T. Goals

A lot of times we set big goals that we want to reach ‘someday’. What does ‘someday’ mean? When is ‘someday’? How will you know when you have reached this ‘someday’? As a Coach, I work with many Athletes that have great aspirations! The only trouble is they have no plan to get there and measure progress to ensure they are on the right path to success. So, how do we make this ‘someday’ goal a reality? Read below to learn how!

You probably remember the S.M.A.R.T. goal concept from grade school and maybe haven’t thought about it since! In setting any type of goal, this is a relevant tool. If you want to set yourself up on the path to success, try setting your goals in this manner.

Let’s review what a SMART goal is:

S: Specific
M: Measureable
A: Attainable
R: Results Focused (Realistic)
T: Time- Bound

 

Below, I will show you how to set up a S.M.A.R.T. Goal using my Bikini Competition goal as I discussed in my Video Blog.


GOAL: I  will compete in a Bikini Competition – When? Why? How? Lets make this goal more specific! When your goal is specific, it is defined and clear. You know what you’re going to do and how you’re going to do just that!

SPECIFIC GOAL: On October 28th, I will compete in the NANBF Northern States Natural Classic. I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

SPECIFIC Explanation: 

WHAT: On October 28th, I will compete in the NANBF Northern States Natural Classic.

WHY: I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

HOW: I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable.


MEASUREABLE: Making small short term goals is a great way to measure if you’re on track for the ultimate goal. This piece provides evidence of your accomplishments.

SPECIFIC GOAL: On October 28th, I will compete in the NANBF Northern States Natural Classic. I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

Measureable Explanation:  I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable.


ATTAINABLE: Do you have the needed knowledge, skills, and abilities to reach your goal? Your goal should challenge you but not so much you give up due to difficulty. Establish time frames to help you carry out each step. Attainable = Motivating. Impossible = Demotivating

SPECIFIC GOAL: On October 28th, I will compete in the NANBF Northern States Natural Classic. I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

ATTAINABLE Explanation: Small progressions lead to the ultimate goal. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. 


RESULTS FOCUSED: The outcome, not the activity is the result. It must be realistic. 

SPECIFIC GOAL: On October 28th, I will compete in the NANBF Northern States Natural Classic. I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

Results Focused Explanation: The result of my goal is placing in the NANBF Northern States Natural Classic Bikini Competition. This will prove runners who want to compete in this type of competition do not need to give up their running schedules.


TIME-BOUND: You should always link your goals to a deadline. This creates motivation and urgency. Without a deadline to create tension between your current reality and the vision of the outcome, you’re likely to never achieve the said goal.

SPECIFIC GOAL: On October 28th, I will compete in the NANBF Northern States Natural Classic. I will be training myself with a mix of Heavy Strength Training 6 days a week mixed with Interval and distance running 4-5 days per week. I will eat clean by following a menu and writing in any cheats to slowly taper out any unnecessary nutrients by 8 weeks before competition. I will track my progress by taking photos, body fat, and measurements every 30 days and posting them to hold me accountable. I am going to prove runners are capable of placing in this type of competition without having to sacrifice their running schedules. 

TIME-BOUND Explanation: I have 7 months until October 28th. I will be training myself with a mix of strength, running, and meal plans tracking my progress every 30 days to ensure I am on track. On October 28th, I will compete to place in the Bikini Competition. 


Are you struggling to reach your goals? Fill out the form below to be contacted by Coach Amanda to find an effective course of action!