ROSIE - goal setting!

I would say one of the biggest problem a lot of people have with regards to fitness/weight loss is setting their goals. When I ask most of my clients what they want to ACHIEVE from our sessions and what their long term goals are, their answer is usually along the lines of: "getting fitter", "getting more toned", "losing weight" or similar. For people who DON'T go to a personal trainer and have someone to clarify these goals then they're instantly on the course to failure.

Why? Simple. Their goals are vague and their plan to achieving these goals are even more vague. When they don't see results instantly or fail to see the bigger picture then they think "what's the point", give up and feel like a failure. This is where I come in!! My consultation time with a client is VITAL for both me and them to clarify what they really want out of our sessions. So, whether you have a fantastic trainer like me (!) or not, here are some guidelines for setting your goals. You may have heard of this acronym before; it was drummed into me when I was studying to be a personal trainer so it was almost like a mantra. Think SMART. No, not clever... well, read on and you'll see!

Specific
You MUST quantify your goals. "Getting fitter" is not a proper goal. How do you want to get fitter? In what area of of fitness? Do you want to get stronger or run faster? If you want to lose weight, how much weight? Half a stone; or 5 stone?

Measurable
This directly follows on from the specific aspect. If you want to run faster, you need to have a target of what you're running FOR in order that your fitness can be tailored to this. If you want to beat your personal best and run a half marathon in under an hour and half, you can tweak your fitness programme so that you are on the right track and you know you WILL achieve your goal. If you want to lose weight, how will you measure this? By using body fat analysis? Or on the scales?

Achievable
This probably the one most people fail to understand. Your goal must be achievable for YOU. It's not the same as being realistic; if you don't have the build or genes for long distance running then there's no way you could run a marathon in 2 and a half hours. If you have the build and genes and are just out of shape then it may take you a long time but you could do it in the end. This aspect is about being realistic with YOURSELF and what you will be able to achieve.

Realistic
This is all about being real. There's no point saying; I want to lose a stone in 2 weeks. It's unhealthy and you'll probably live on a lettuce leaf for two weeks to achieve it. However, losing a stone in 6 weeks is very realistic AND achievable. If you are unrealistic then you are not likely to achieve your goals which will end up making you feel like crap.

Time Frame
Again a REALLY important aspect of this acronym, especially if you have a mega goal which is going to take some time to get to. Set your time frame AND STICK TO IT. It's so easy to get diverted and think, oh I'll do that next week. Then the weeks go by, as do the months and suddenly that goal you wanted to achieve? Nowhere. Break up your goal into mini time frames and set mini targets. If you have loads of weight to lose, say 3 or more stone, break these down into stones and mini blocks of time to achieve each goal. Otherwise the task at hand can seem monumental.

So, whenever you're setting yourself a new goal, think SMART, write down the steps and you're onto a winner! Keep the piece of paper somewhere you'll see it; on your fridge, in your car and you can think of your goal daily.

When you achieve your goal - treat yourself! A new outfit, pampering session, dinner out (though perhaps not if you're losing weight....), whatever. Just pat yourself on your back - and set the next one!