Ø Specific (The Goal Is Specific Enough to Be Met and Is Written Down)

SMART GOALS

In creating your workout program, it is important to remember that goal- setting affects the development of your program throughout the 2 weeks (duration). Goals you set follow the SMART Principle:

 Specific (the goal is specific enough to be met and is written down)

 Measureable (the goal can be tracked over time)

 Attainable (the goal is one that CAN happen and is within your reach)

 Realistic (the goal applies directly to your specific, individual needs)

 Time Specific (the goal can be met in a reasonable amount of time e.g., 2 weeks)

Examples of goals are:

1. The main goal of this workout program is to increase cardio-respiratory endurance over a 2-week period. This goal will be tracked through the number of laps completed in a 12-minute run.

2. I, ______WILL ______(specific, measurable, attainable, realistic,) by doing ______(action / workout plan) by ______(timed-date). I will achieve this goal because ______(insert your reason why and what benefits it has to your life). Signature: ______Date: ______

*Note: Make sure your goals are specific. For example, you may want to “lose some weight.” Here is the reworked SMART goal:

 Specific: Lose 15 pounds.  Measurable: Weigh yourself now and again when you your deadline has arrived.  Attainable: Consider whether it is realistic for your body to lose 15 pounds or are you already at a healthy weight.  Realistic: Will losing the 15 pounds truly be beneficial to your life?  Time Specific: Determine an actual date when you should achieve the weight loss. Another example might be increasing your bicep size or shoulder muscle. Here is the reworked SMART goal:

 Specific: Increase your overall lean body percentage to: 83%.  Measurable: Lean body mass versus fat can be measured through various means but may require the assistance of a trainer or a clinic.  Attainable: Ensure that you are not seeking a lean body percentage that will lower your body fat too far which can have negative effects.  Realistic: Will it improve your health, performance, and overall quality of life.  Time Specific: Determine an actual date when you should achieve the increase in muscle fibres.

Resources: http://www.fitnessmantra.info/2007/09/13/smart-goal-setting-for-fitness- and-weight-management/