Transcript GOAL SETTING Did you Know? 97% of the population that sets goals fails to achieve them! Half the adults who resolve to start.

GOAL SETTING
Did you Know?
97% of the population that sets goals fails to
achieve them!
Half the adults who resolve to start a new
exercise program quit within six months.
While these "fitness dropouts" tend to berate
themselves, the real problem is often a poorlymade resolution that's a set-up for failure.
What are S.M.A.R.T. goals?
Specific
Measurable
Attainable
Relevant
Time-bound
Specific
Do you know exactly what you want to accomplish with
all the details?
Who is involved?
What will you do?
How will you do it?
Why are you doing it?
When will you do it?
Examples
Less effective
More effective
Lose some Weight
 Lose 5 pounds
Run more
 Run 1 mile 3 days a week
Eat better
consumption to 5 per day
 Increase my cardiovascular
activity by doing cardio
exercises 3 times a week
 Improve my tone by lifting
weights 3 times a week
Exercise more
Get in shape
TOO VAGUE!!!
 Increase my fruit/vegetable
Measurable
 Are you able to assess your progress?
 How much? How many? How will I know when it is
accomplished?
 Effective goals can be measured, so there's no question as to
whether you've achieved them.

A good measurable goal will be one where anyone can come
up to you at the deadline and, by viewing the results,
determine whether or not you have completed your goal.
 Select a standard unit of measurement that will enable you
to see exactly how far you have come from the start of your
goal and how far away from the completion of the goal
you are.
Examples
Less effective
Eat more calcium
Run more
Do better in
martial arts
If you can’t
measure it, you
can’t manage it.
More effecitve
Get 3 servings of
calcium a day
Run 2 miles in 20
minutes 3 times per
week
Achieve a white belt
in martial arts
Attainable
Is your goal within your reach given your
current situation?
You can attain most any goal you set when you
plan your steps wisely and establish a time frame
that allows you to carry out those steps.
A goal needs to stretch you slightly so you feel you
can do it and it will need a real commitment from
you.
Examples
Less effective
More effective
I never run, but
I will run a mile by next
week, I will add a
I want to run a
5k next week
I will drop 10
pounds in a
month
quarter mile every time
I run.
I will do cardiovascular
exercise 3 times a week,
and will lose 2 pounds
this month.
Realistic
Is your goal realistic considering your current
situation?
This is NOT a synonym for "easy."
Have I created a schedule I can stick to?
Does this goal really represent the type of person I am or
want to be?
Set the bar high enough for a satisfying achievement!
Examples
Less effective
I have a major sweet
tooth, but I want to
cut sweets out of my
diet
I want to work out
every week night,
even though that is
when I usually spend
time with my family.
More effective
Substitute a piece of
fruit each day for a
dessert
I will incorporate
exercise into our
family time, such as
a family walk.
Time-bound
What is your deadline for achieving your
goals?
Setting a deadline gives extra motivation and helps
overcome procrastination.
With no time frame tied to it there's no sense of
urgency.
Putting an end point on your goal gives you a clear
target to work towards.
Examples
Less effective
I want to lose 10
pounds soon.
I currently chest
press 20, and I
want to chest
press 40.
More effective
I want to lose 4
pounds in 5 weeks.
I will increase the
amount of weight I
chest press by 5
pounds each week,
until I reach 40.
Behaviorally-oriented, SMART fitness and
nutrition goals speak more to your health than to
your appearance.
I resolve to be able to walk three miles in 45
minutes by April 1.
I resolve to progressively adopt a cycling
program so that I can successfully complete a
one-week bicycling vacation this summer.
I resolve not to let the sun go down on my day
without doing something active, even for just
15 minutes, so that by the annual family Fourth
of July picnic I will be able to join in the
dancing instead of just watching.
Short term goals
This week, I will walk a mile 3 times a week. Each
week, I will increase my mileage by .5 mile.
I will bring a healthy snack for my 10:30 break.
I will try one new vegetable each week.
I will make a fruit and veggie chart & record the
number of servings.
I will learn how to read a food label and compare
labels before I buy items.
What might be some
good nutritional goals to
begin?
Since . . .
 77% of adults do not eat the minimum
recommended 5 servings of fruits and
vegetables a day . . .
And
90% of adults do not eat enough fiber a day
Good goals might be:
Add a fruit or vegetable to each meal
Have a fruit or vegetable as a snack
Choose whole grain breads, crackers, pasta
Perhaps just choose 1 of these goals at a time so
the changes are easier to make and can be
sustained over time.
What might be some good
fitness goals to begin?
Since
 60% of Americans are not regularly active
and
 25% are not active at all
Good goals might be:
Good goals might be:
Bring your tennis shoes to work and walk at
lunch
Find a fitness class that interests you and
register
Make your “talk time” with a friend or significant
other a walk or workout together time.
What are your barriers and
how can you overcome them?
Barrier--Time-management.
I’ll overcome this by scheduling workouts in my
planner
Barrier—No social support.
I’ll overcome this my making a lunch walk date
with my co-worker
Other tips!
The best way to stick with exercise is to stop thinking of it
as a "workout" and find an activity you enjoy that
becomes a welcome "playbreak" in your day.
It is much easier to disappoint yourself, than a friend.
Find an exercise partner.
Everyone has setbacks. Don’t give up if you have a
difficult week. Put it behind you and get back on your
program.
Once you set your fitness goal, put it in writing.
Safety Issues
It is recommended that you see your physician if you are
over 40.
Start slowly . . .
Push yourself but know your limits. “Somewhat hard” or 1214 on a scale of 20.
Shoes are important especially if you are doing weightbearing exercise.
Be safe when and where you exercise.
Hydration is important especially as Spring heats up.
Stretch after your exercise for increased flexibility.
2008 Weekly Physical Activity
Guidelines for Americans Under 65
2 hours and 30 minute (150 minutes) of moderate-intensity
aerobic activity: you're working hard enough to raise your
heart rate and break a sweat. One way to tell is that you'll be
able to talk, but not sing the words to your favorite song.
or
1 hour and 15 minutes (75 minutes) of vigorous intensity
aerobic activity you're breathing hard and fast, and your heart
rate has gone up quite a bit. If you're working at this level, you
won't be able to say more than a few words without pausing for a
breath.
and
Muscle strengthening activities on 2 or more days a week that
work all the major muscle groups (legs, hips, back, abdomen,
chest, shoulders and arms) .
and
Slow static flexibility exercises daily
Finally …
A little means a lot:
1 pound of weight
loss reduces the
pressure on knees by
4 pounds
100 calories less a
day = weight loss of
10 pounds in a year
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Finally …
“A man too busy
to take care of
his health is like
a mechanic too
busy to take care
of his tools.”
The End
~Spanish proverb
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Walks
 TTU Main Campus
 Today at 12:30 pm
 Meet at the Preston
Smith Statue south of
the Admin Building
 TTU Health Sciences
Center
 Today at 12:30 pm
 Meet at the Flagpoles
north of TTUHSC
 Friday at 12 noon
 Friday at 12:30 pm
 Meet at the Preston
 Meet at the Flagpoles
Smith Statue south of
the Admin Building
north of TTUHSC