SMART Goal Setting With J.

by deanec on June 22, 2009

So I asked one of our long time Get Fit NH Bootcamp members (”J.”) for some feedback on our new “21 Day Steps to Fitness Success” plan, due to roll out on July 6th.

She had such incredible things to say about goal setting, I am sharing our dialog here!

I asked J. for some input, and this is what I got back…

J: Very nice I get a lot out of all your informational pieces….The only other thing I would say is to use the SMART goal format for peoples monthly goals. As a past sales coach I always used SMARTS with my clients and I love the idea that its all their ideas so they are already sold on the actions it will take to reach there goal.

Me: Great ideas J. – thank-you for your input. Do you have a specific format you use for the SMART goals?”j

J: I would have them on a piece of paper write down the left side of it S for specifically what are you going to do M measure how are you going to measure it A actions what actions are you going to take to reach this goal R what is the result T the timeframe you are going to do this in.

So here is what mine might look like:

S: I want to be a size 6 for my 10th wedding Anniversary in Sept
M: I will measure my waist each Monday at Bootcamp, I will track my weight each Monday also
A: I am going to workout min of 4 days at Bootcamp, I am going to run hills every day I am at Bootcamp, I am going to use my food log everyday to track my food intake, I will drink 96 oz of water a day, I will consume nothing white(flour sugar breads rice pasta)
R: I will be able to wear a dress I feel good in for dinner at our Anniversary dinner
T: My timeframe is to weekly check each on of my actions are being completed and 9/25/09 is the dinner date.

On TargetNow THAT is what I call goal setting!

There is only one more thing I would add in there. What is your consequence for not reaching your goal?

It is important that we not only reward ourselves for goal achievement but hold ourselves accountable when we do not. It takes character to hold yourself to a consequence you find really terrible.

The “best” consequence I ever heard? Eating a can of dog food, and no, I am not kidding, and yes, the goal was reached.

Wouldn’t you?

Many Thanks To “J.”

Make It Happen!
Dean


Tagged as: boot, boot camp, Bootcamp, bootcamps, camp, camps, Concord, Epsom, goal, lose, loss, weight

  • Fran Lufkin
    I like that SMART list I think that mine would be this
    S, to be a healthy weight, BMI where it should be
    M, that each week there will be weight loss or inches lost. In Transitions if no weight or inches lost then plateau has happened, so that mean increase movement, increase fiber foods, and watch the whites(white flour, sugar, rice, white potatoes) all have high glycemic index ratios.
    A, Boot camp four days a week, no boot camp then back to the tread mill
    R,to see results in size smaller and smaller.
    T,I did not get unhealthy overnight, I do not see that losing it overnight will be logical, but each day is a step toward health.
    I am blessed that I can walk today so anything above this is a koodoo.
  • Good job Fran - I will hold you to it!
  • Fran Lufkin
    Dean/Nancy, how does one thank one for something in which they may not have an idea they are resposible for the action. I saw an ad in the Concord Monitor"Insider" about "Bootcamp" Oh I saw that ad and it was like a light came on, I am not a confident person and what ever possesed me to do this "bootcamp" is beyound me. God..He interfers with my life frequently, but this adventure is WOW! so I will thank 'Him for this little push, now I am addicted, who would ever think that this once 310+ pound women would do what I do in "bootcamp". I want every one I meet to come to this, I want them to feel this addiction as well as I do, health is such a blessing and one that I am so glad I have been given the chance to participate in. So my thanks to you both, and The Lord..."make it happen" Fran
  • Thank-you so much Fran - that really means the world to us. To see you get in early every day and put in a little extra is outstanding. Your focus on each repetition is what every coach dreams his or her athletes will achieve.

    Keep up the marvelous work!
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