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Set S.M.A.R.T. Fitness and Nutrition Goals

Sworkit Wellness

Sworkit Health is here to help you make your goals go from average to SMART! Many people set goals for themselves that might be unrealistically ambitious, not specific enough as to when the goal should be accomplished, or don’t really think about how to go about achieving it. We don’t expect you to change your goal, rather we want to equip you with the information needed to have a better understanding of how to go about achieving your goals in a S.M.A.R.T. way.

Set SMART goals for success.

Having a long, vague list of unrealistic expectations for yourself can be overwhelming and set you up for failure. Sure, a long list of vague goals is a start, but don’t settle for average! Instead, aim for a Specific, Measurable, Attainable, Relevant, and Timely goal, or a SMART goal. Setting expectations for yourself in a motivating and challenging way while making sure they are specific and attainable could give you the structure you need to start checking off your goals. 

Pro tip #1: If you have one big goal, try breaking it down into a few smaller goals before ensuring each goal passes the SMART goal test. Let’s run through how to ensure each goal can pass the SMART goal test. 

First, try to be Specific. A lot of nutrition and fitness goals would be similar from person to person if we kept them vague. Many of us might say, “eat healthier” or “exercise more.” Instead, try to define exactly what you want to achieve. It’s like putting a destination in your GPS – you need a clear address, not just “somewhere” — otherwise, who knows where you’ll end up. 

Is your goal Measurable? Once you have your goal, figure out how you’ll measure your progress. Numbers, percentages, milestones – whatever works for you. It’s like tracking your fitness journey by counting reps and pounds lost – you can measure your progress. 

Pro tip #2: Did you know you can connect your SmartWatch to the Sworkit app and see measurable progress, like steps and workout minutes, in action? Your progress is viewable in the “My Sworkit” tab. 

Make sure your goals are Attainable and realistically challenging. Setting impossible goals can be discouraging and make you feel like a failure when you don’t reach them. Only you know what would realistically challenge you yet be within reach. It’s like planning to run a marathon – it’s tough but doable if you train properly. Think in-depth and consider different types of barriers to attaining your goals, like time, money, childcare, lifestyle, and more. For example, if you know money is tight right now, then don’t set the goal to complete costly 1:1 personal training sessions 3 days per week. 

Think about why you are setting this goal and how it’s Relevant. How does it matter to you or align with other goals you have? It needs to align with your values and make sense with your long-term plan. It’s like choosing a recipe that matches the ingredients you have – it’s not just random; it makes sense. For example, if you hate swimming then maybe don’t set a goal to sign up and train for a triathlon. 

Finally, is your goal Timely? Set a deadline or timeframe for your goal. This creates a sense of accountability by stating when you will take action. It’s like booking a flight – you know when you need to be at the airport, so you plan accordingly.

Here are some examples of Specific, Measurable, Attainable, Relevant, and Timely or SMART goals to inspire you to set your own:

  • I will decrease my body fat by 5 percent in 3 months.
  • I will do a stretch routine 3 times per week until I can touch my toes without bending my knees.
  • I will meal prep on Sunday evening for the next four weekends, preparing 3 healthy lunches and 3 dinners each week to help me save time, lose weight and save money.
  • I will follow the Sworkit Stronger Plan, working to be able to do 4 unassisted pull-ups in 30 days.
  • I want to become more flexible, so I’m going to complete 30 yoga sessions in 60 days.
  • For the next 3 months, I’ll include complex carbohydrates at least 50 percent of the time by including them in my breakfasts and dinners with options like brown rice, farro, oatmeal, and whole grain breads. 

That’s how you create S.M.A.R.T. goals that propel you toward success! Now, go out there and crush those goals!

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Sworkit Wellness

Sworkit is a digital fitness app that makes it simple for you to get (and stay) in the best shape of your life. Whether you have 2 minutes or 60 minutes, Sworkit's customizable strength, cardio, stretching, yoga, and Pilates workouts are designed to fit your life. Make fitness a habit with Sworkit.
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