SPECIFIC:
The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes, complete 5 pull ups etc. Rather than saying you want to lose weight, set a specific goal weight. "I want to weigh 150lbs." Perhaps, "I want to fit back into my size 8 pants."
MEASURABLE:
The goals must be measurable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your body fat percent and body weight, but also monitor how your pants fit. I can perform a fitness evaluation using circumference measurements, body weight and body fat percent as well as other measurements. If you want to increase your athletic performance, I can perform a fitness evaluation which includes one rep maximum upper and lower body strength, muscular and cardiovascular endurance etc. These can set a baseline with which to measure progress.
ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to failure. Set realistic goals that will set you up for success!
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach. If you're trying to lose body weight, training to be a power lifter may not yield the results you desire as you will need to consume more calories to support the heavy lifting. If you are a person who has a naturally small frame, setting a goal of being a competitive body builder may not be a wise goal. If you have never swam a day in your life and have allergies to chlorine, setting a goal of becoming a competitive swimmer by summer may not be a wise goal! If you... well, you get my point!
TIME: The goals must be bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track. Set a date such as an upcoming race if you're training to run or a wedding or social event if you're trying to lose body fat or put on muscle.
By working S.M.A.R.T you will more effectively reach your goals. "Fail to plan, plan to fail!" Feel free to contact me to help you set realistic goals and a plan to achieve them!