One Mom’s Journey from Fat to Skinny to Confident

ELAINES CORNER

Elaine’s Corner: SMART Goals

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It’s that time again! Time for Elaine to take over. If you missed last week Elaine introduced us to her series of posts, click here to check it out. If you are already up to speed, enjoy…. :)

Hello again! I’m excited to report that with 51 comments, several of them de-lurkers, the first post got quite a bit of positive feedback. I think what is most beautiful about that is that this group is committed to not just waking up and living life, but to embracing life, owning your personal outcomes, and continual drive for self-improvement. I read each and every one of the comments and think your goals are great! I look forward to seven more weeks of working toward them with you.

It’s not too late to add a goal of your own or re-assess the goal you already posted! Let’s take a moment to look at what makes a goal worthwhile. Remember that goals without parameters are just dreams! Let’s look at a goal posted by Ami:

My second and easier for me goal is to run faster. I just got a Nike+ for my birthday, so I’m excited to use it to help me come in under 30 minutes when I run my next 5K on Thanksgiving!

Take a moment to reflect on this goal. What’s good about it? What makes Ami likely to succeed?

Goals should be SMARTSpecific, Measurable, Actionable, Realistic, and Time-Sensitive. In Ami’s goal, she specifically stated her goal – to run faster. She gave two measurement pieces – using the Nike+ for information and having a goal of a 30 minute 5k. She set a time-sensitive deadline of late November, or about two months away. By using measurement and a deadline, her goal becomes both achievable and realistic. To really solidify this goal, I would recommend adding a second sentence related to action – for example, “To do so, I am going to follow a beginner’s 5k schedule for 8 weeks that I found on Runnersworld.com.” Great job, Ami, for setting a SMART goal!!

And, because it’s always fun to reference a man with a name as cool as Yogi Berra: “If you don’t know where you are going, you’ll end up someplace else.”

If you posted a goal last week, look at it through the lens of SMART and re-post it. How do these parameters help you reach success in your goal? How can you incorporate SMART goals in to other areas of your life? If you didn’t post a goal last week, take a moment to make a SMART goal now. How will you make your life better in the next seven weeks?



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However, to prevent the massive amounts of spam I was receiving I have turned off comments on any post older than 5 days old. If you'd like to leave me a note regarding this post or anything really try me on twitter (@RoniNoone,) my Facebook page, or even IG (@RoniNoone) I'm so sorry for the inconvenience. I never thought I'd have to do this but it's gotten way out of hand and comment management has become simply too time consuming to manage.

Discussion

There are 22 comments so far.

    CarolineC

    September 14, 2010

    Last week I said my goal was “to get back to what I know works with eating.” Um, definitely not very SMART. So I’ll try to do better with: eat no more than 1500 calories a day. specific, measurable, actionable, realistic and time sensitive. One day at a time. Hope that’s better.

    CarolineC

    September 14, 2010

    Maybe it would be better if I followed that with the how: food journaling to track calories.

    Anne

    September 14, 2010

    My goal is to wake up early on Monday, Tuesday and Thursdays and go to the gym and find one other time during the week to go to the gym. I also plan to take more walking breaks at work and with Kate on Fridays. I want to weigh 145 pounds by Thanksgiving and to do so, I will need to be very serious about Weight Watchers.

    Christie

    September 14, 2010

    I didn’t post a goal last week because I was still thinking about what I wanted to do but I found it: I want to make time for eating healthy and working out. My schedule fluctuates between days and nights every few weeks so I want to make a commitment to myself to find time do treat myself well. I made a schedule of 3 days cardio, 2 days strength, 1 day yoga, and 1 day off that I feel like I can follow. I want to push myself so I can lose 25-30 pounds before the end of the year. That’s my SMART goal :)

    Robyn

    September 15, 2010

    A revision of my goal: I plan on doing circuit training and yoga 3-5 times a week, plus just pure cardio on my treadmill once a week. I will also follow weight watchers strictly to lose 30 pounds by the end of March 2011.

    Anne Marie

    September 15, 2010

    Revision of goal: In order to fit into my summer clothing for vacation to Mexico 11/22-12/4 I will need to:
    blog and follow daily plan(already do this), have a weekend event that includes walking (all booked thru 10/16), and
    *** drink more than 32 oz water daily/complete 64 oz by end of this challenge**** new challenge

    Ami

    September 15, 2010

    Hey – what a fun surprise to see my goal in this post! Maybe it’s bad that I wimped out of running last night…oops!

    I am so thankful for me sweet and geeky engineer husband who is one SMART goal-setter! He sets such a great example with his goals, so it fuels mine. Except when I’m too tired to run. He, of course, did go out and run last night even though he was exhausted!

    Carrie

    September 15, 2010

    My goal over the next 8 weeks would be to continue to eat about 1500 calories and make healthy choices. Specifically, I want to avoid getting back into any habits where I snack on or eat unhealthy foods.

    Kelly

    September 15, 2010

    My Smart Goal is 5 am workouts at the Y (3 days cardio/2 days strength training) with my husband. Do pilates 2 nights a week if I do not get to teach my deep water aerobics class ( I am a sub). I also want to journal, journal, journal to help me stay focused on this 11 week goal to lose 18 more pounds. (I can so lose 1.64 pounds a week if I stay focused). Thank you Elaine for getting me started again. So far this past week I have been very successful.

    Jess

    September 15, 2010

    My goal is re-commit to weight watchers. I am very active in fitness but without the attn to detail in my eating and an injury earlier this yr, I have gained approx 15 lbs. By following my points, I anticipate being able to lose 1-2 lbs a week. My goal is to lose 15 lbs by Thanksgiving. This would give me 10 weeks. Once I reach that goal, my intention is to increase my points in order to maintain my weight with the amount of activity I do.
    SMART :-) Would love to here others!

    Elaine Huckabay

    September 15, 2010

    All of these goals are fabulous! You are such a bright group of women! I’m glad to see your SMART goals! Although these are ALL great goals, I particularly want to point out @Kelly’s goal as a great example of how to write a SMART goal. Keep the comments coming!

    Dot

    September 15, 2010

    Original goal: drink 100 oz water/daily and finish Jillian’s 30 Day Shred and start the couch to 5k (Sept 22nd)
    SMART goal: drink 100 oz water/daily (i just like this one so i’ll keep it) and start the couch to 5k on Sept 22nd using the 9 week program (from a previous Roni post that she linked to)….finishing Nov 17th.
    Roni mentioned that reigstering for an event….unfortunately in Saskatchewan there are no events scheduled until May 2011 so at work we are putting together an indoor event of our own. Everyone is working on their schedules (shiftworkers) and we are aiming for the first week of December. Thanks for the tips Roni and Elaine, it sure makes this goal seem more attainable.

    Amanda

    September 15, 2010

    Last week’s goal:

    To lose weight (5lbs/month) during the school year.

    SMARTed up:
    Keep healthy eating & weight loss near the top of my priority list this school year, not allowing urgent (unimportant) matters to cloud my goals. I will do this by preparing healthy, whole foods on Sundays of each week so that I have quick, easy, good options during the week. Additionally I will commit to being active daily and doing more intense workouts 3-5 days/week (once released to do so by my chiropractor). I will continue to attend my weekly weigh in and weight watcher meetings.

    Lori T

    September 17, 2010

    My goal is to track my food every day in a journal and stay below my target range of 1346 calories. I tend to get overwhelmed when I try and do it all to soon and then just give up (track calories, exercise 5 days a week, eat only healthy foods….I think Roni refers to this as the “perfectionist mode”. So I’m starting small and will add more little SMART goals along the way :)

    abby

    September 17, 2010

    My goal from last week was: My goal is to see myself thin…
    Now to add…
    SMART – Specific, Measurable, Actionable, Realistic, and Time-Sensitive
    Everytime I have an idea of something I would like to do, or try or put on, or go to..etc. and I think “oh, but I am fat, my arms are fat, my legs will look fat, the tire around my stomach sticks out too much” I will then change that thought into, I AM THIN!!! I can do it because my body is perfect and beautiful and capable and I look good!!!! AND I WILL do what I would have done if I was thin, because I will think myself thin!!!!!

    Tami

    September 17, 2010

    My goal was to start logging the food it eat.
    To SMARTEN it up – I will begin today, September 16 to keep a log of what I eat, following weight watchers points system. I will go onto Weight Watchers at least once each day to fill out my log.

    SMART Goal Guy

    September 18, 2010

    My favourite goal quote is: “a goal without a plan is just a dream.”~ Larry Elder. Here is a free simple facebook app that uses your friends as Goal Buddies to help monitor your SMART Goals. http://www.facebook.com/SMARTGoals.Me Just like at the gym when you have someone watching you work harder hopefully with someone watching your goals you’re more likely to achieve it.

    Kirsten

    September 22, 2010

    SMART Goals:

    (1) Lunch hour cardio work-outs 3 – 5 times weekly as part of my new lifestyle of not letting life get in the way of my health. I will keep an activity journal to track my calories burned and date/times of my work outs. I will do this until I reach my half way weight goal 11/2010.
    (2) Continue on my weekly meal plan of 1500 calories per day, and journal my food entries daily until I hit my half way weight goal 11/2010.
    (3) Bike ride and/or cardio classes on both Saturday and Sunday until 11/2010.

    kelly

    September 22, 2010

    For the next six weeks I will move seven days/week – 5 days intense exercise (jog/elliptical). I will also eat only 20-23 points/day five days per week. I am tracking these targets on spreadsheet – accountable to my friend. On 10/29 if I achieve these goals – I get the beautiful, tall, brown boots that said friend has been holding hostage!!

    Steph

    September 22, 2010

    I will do my Jillian Michaels DVD 4-5 days a week, I will also stay consistent with my walks and add 2 days of strength training to my routine. I will be conscious of my food choices and determine whether it is helping me reach my goal, I will especially be aware of portion sizes. By sticking with my program I will lose 10 lbs. by 0ct. 31st.

    Lindsey

    September 23, 2010

    My previous goal was to loose 10 pounds. In SMART format – My goal is to loose 10 pounds by the first weekend in November (6 weeks). I will follow a WW eating plan and commit to tracking my points daily.

    I’d like to add in exercise but right now I’m just trying to get one thing going at a time. No need to fall off the wagon right at the start!

    Julie

    September 26, 2010

    Original goal: Complete training plan and finish my first 5k in 2 weeks (without dying), and journal every day on sparkpeople is my secondary goal.
    ——————————————————–
    SMART goals:
    -I will run Sun, Tues, Thurs, and Sat for the next 2 weeks to prepare for 5k race on 10/9, following weeks 7 and 8 of the 5k101 training program. I will use my Nike+ and the 5k101 podcast to track my distance and time.
    -I will log in to sparkpeople.com every evening for the next 8 weeks to track each day’s food intake, and review the daily nutritional report.