BE S.M.A.R.T

1. BE S.M.A.R.T GOAL SETTING

2. Did you Know? • 97% of the population that sets goals fails to achieve them! • Half the adults who resolve to start a new exercise program quit within six months. • While these "fitness dropouts" tend to berate themselves, the real problem is often a poorly-made resolution that's a set-up for failure.

3. What are S.M.A.R.T. goals? • Specific • Measurable • Attainable • Relevant • Time-bound

4. Specific • Do you know exactly what you want to accomplish with all the details? • Who is involved? • What will you do? • How will you do it? • Why are you doing it? • When will you do it?

5. Examples Less effective More effective • Lose some Weight • Run more • Eat better • Exercise more • Get in shape TOO VAGUE!!! • Lose 5 pounds • Run 1 mile 3 days a week • Increase my fruit/vegetable consumption to 5 per day • Increase my cardiovascular activity by doing cardio exercises 3 times a week • Improve my tone by lifting weights 3 times a week

6. Measurable • Are you able to assess your progress? • How much? How many? How will I know when it is accomplished? • Effective goals can be measured, so there's no question as to whether you've achieved them. • A good measurable goal will be one where anyone can come up to you at the deadline and, by viewing the results, determine whether or not you have completed your goal. • Select a standard unit of measurement that will enable you to see exactly how far you have come from the start of your goal and how far away from the completion of the goal you are.

7. Examples Less effective Moreeffecitve • Eat more calcium • Run more • Do better in martial arts • If you can’t measure it, you can’t manage it. • Get 3 servings of calcium a day • Run 2 miles in 20 minutes 3 times per week • Achieve a white belt in martial arts

8. Attainable • Is your goal within your reach given your current situation? • You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. • A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you.

9. Examples Less effective More effective • I never run, but I want to run a 5k next week • I will drop 100 pounds in a month • I will run a mile by next week, I will add a quarter mile every time I run. • I will do cardiovascular exercise 3 times a week, and will lose 2 pounds this month.

10. Realistic • Is your goal realistic considering your current situation? • This is NOT a synonym for "easy." • Have I created a schedule I can stick to? • Does this goal really represent the type of person I am or want to be? • Set the bar high enough for a satisfying achievement!

11. Examples Less effective More effective • I have a major sweet tooth, but I want to cut sweets out of my diet • I want to work out every week night, even though that is when I usually spend time with my family. • Substitute a piece of fruit each day for a dessert • I will incorporate exercise into our family time, such as a family walk.

12. Time-bound • What is your deadline for achieving your goals? • Setting a deadline gives extra motivation and helps overcome procrastination. • With no time frame tied to it there's no sense of urgency. • Putting an end point on your goal gives you a clear target to work towards.

13. Examples Less effective More effective • I want to lose 10 pounds soon. • I currently chest press 20, and I want to chest press 40. • I want to lose 4 pounds in 5 weeks. • I will increase the amount of weight I chest press by 5 pounds each week, until I reach 40.

14. Behaviorally-oriented, SMART fitness and nutrition goals speak more to your health than to your appearance. • I resolve to be able to walk three miles in 45 minutes by April 1. • I resolve to progressively adopt a cycling program so that I can successfully complete a one-week bicycling vacation this summer. • I resolve not to let the sun go down on my day without doing something active, even for just 15 minutes, so that by the annual family Fourth of July picnic I will be able to join in the dancing instead of just watching.

15. Short term goals • This week, I will walk a mile 3 times a week. Each week, I will increase my mileage by .5 mile. • I will bring a healthy snack for my 10:30 break. • I will try one new vegetable each week. • I will make a fruit and veggie chart & record the number of servings. • I will learn how to read a food label and compare labels before I buy items.

16. What might be some good nutritional goals to begin? Since . . . • 77% of adults do not eat the minimum recommended 5 servings of fruits and vegetables a day . . . And • 90% of adults do not eat enough fiber a day Good goals might be

17. Good goals might be: • Add a fruit or vegetable to each meal • Have a fruit or vegetable as a snack • Choose whole grain breads, crackers, pasta Perhaps just choose 1 of these goals at a time so the changes are easier to make and can be sustained over time.

18. What might be some good fitness goals to begin? Since • 60% of Americans are not regularly active and • 25% are not active at all Good goals might be:

19. Good goals might be: • Bring your tennis shoes to work and walk at lunch • Find a fitness class that interests you and register • Make your “talk time” with a friend or significant other a walk or workout together time.

20. What are your barriers and how can you overcome them? • Barrier--Time-management. I’ll overcome this by scheduling workouts in my planner • Barrier—No social support. I’ll overcome this my making a lunch walk date with my co-worker

21. Other tips! • The best way to stick with exercise is to stop thinking of it as a "workout" and find an activity you enjoy that becomes a welcome "playbreak" in your day. • It is much easier to disappoint yourself, than a friend. Find an exercise partner. • Everyone has setbacks. Don’t give up if you have a difficult week. Put it behind you and get back on your program. • Once you set your fitness goal, put it in writing.

22. Safety Issues It is recommended that you see your physician if you are over 40. Start slowly . . . Push yourself but know your limits. “Somewhat hard” or 12-14 on a scale of 20. Shoes are important especially if you are doing weight-bearing exercise. Be safe when and where you exercise. Hydration is important especially as Spring heats up. Stretch after your exercise for increased flexibility.

23. 2008 Weekly Physical Activity Guidelines for Americans Under 65 2 hours and 30 minute (150 minutes) of moderate-intensity aerobic activity: you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic activity you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. and Muscle strengthening activities on 2 or more days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) . and Slow static flexibility exercises daily

25. Finally … A little means a lot: • 1 pound of weight loss reduces the pressure on knees by 4 pounds • 100 calories less a day = weight loss of 10 pounds in a year The End

26. Upcoming Events Walks Today at 12:30 and Friday at noon at the Preston Smith Statue (TTU) and at the HSC Flagpole • Healthy food demos • Thursday at 5:30 pm • Friday at noon • Cost $8 MUST register at 742.3046 or fittech@ttu.edu • Wellness Blood Screenings • Thursday 6:30-8:30 am • Cost varies with test. Call 742.3828 to register • Info at www.recsports.ttu.edu