Wow, I just cannot believe how fast 2018 is rolling along as the time is upon us to open up swimming pools and thoughts of summer vacations to the beach fill our minds. Have you been sticking to your health and exercise resolutions made at the start of 2018? Did you start out strong, but then hit a wall a month or two into it. Well I am here to tell you that it is not too late to get refocused and either climb over that wall or run through it. The first day of summer is just a few weeks away and you still have time to get ready for it. I want you think back to the promise(s) you made to yourself on January 1st about your health and fitness. I know it seems like it was just yesterday, but it has been 5 full months now. I want you take those promises you made, write them down where you can see them, and now make June 1st your new start date for 2018. Your new commitment to get better, stronger and healthier this year begins NOW!! #COMMIT2BFIT
I want to step back to the goals you made for yourself at the end of 2017, or start of 2018, for the new healthier and more fit you. You were full of energy and determination when you set these goals, right? If you succeeded or even surpassed them, I want to congratulate you. If you are still working toward them, good on you, keep going. If you completely lost sight and made a wrong turn during your fitness journey, then let’s turn this baby around and get back on track. Pick-up that piece of paper you just wrote your goals down on and let’s look really hard at it and them. The first thing I will ask you is, are they SMART? You remember SMART goal setting right? The goal needs to be Specific, Measurable, Attainable, Rewards based and Time bound. So, let’s step back in time and look at one sample of a weight loss goal that was set on January 1st.
You set a goal for yourself to lose 20 pounds before summer vacation. In fact, you are going to book one of those last minute summer vacation deals you always see advertised, but have never pulled the trigger on. So let’s put that into New Year’s Resolution lingo, I will lose 20 pounds by June 21st and when I do I am going to Jamaica! Sounds great, but does it pass the S.M.A.R.T. test.
1. Specific? Yes this goal is specific as it clearly states that your goal is not to just lose some weight, but to lose 20 pounds.
2. Measurable? If you cannot measure it, you cannot manage it. So, in this case, yes as your progress can be measured and tracked via the weight scales where you will get instant feedback on your progress.
3. Attainable? It is very possible and safe to drop a pound a week. Creating a daily to weekly calorie deficit by safely reducing calories consumed partnered with an increase in calories burned through activity and exercise will help you achieve this goal. So, another yes to the S.M.A.R.T. principle.
4. Rewards based? Yes, by planning to take that vacation, you are setting your eyes on the reward for your hard work. Pull samples of these vacation deals and keep them where you can see them as gentle reminders of the finish line celebration.
5. Time bound? Targeting the Summer Solstice, June 21, you have set the timeline for your goal. At just over 24 weeks for you to achieve this goal, and 1 pound a week to drop the 20, another yes to your resolution goal being smart.
I know, you are saying that was 24 weeks ago Bob, but my vacation is now just 8 weeks or less away. If you look at number 3 above, it is very safe and doable to drop a pound a week, so you still have time to drop some LB’s and start looking and feeling better ahead of vacation. It may not be 20+pounds, but it will be a great re-start in the right direction and get you in the right frame of mind to enjoy your summer break.
If you need some help with an exercise or weight loss goal, seek the guidance of a Certified Fitness Professional to assist you in creating a safe plan. Strength training, cardiovascular conditioning, nutrition coaching and recovery strategies are all required for you to succeed. All of the Certified Fitness Pros at Poston’s Fitness for Life are experienced in helping clients achieve their goals. Give us a call and let us help you make your recommitment to your health in 2018 more successful and enjoyable for you. As always, I wish you great health and fitness. Bob