Whether you're setting your first fitness goal or your fiftieth   , this guide to setting SMART fitness and nutrition goals will help you succeed!

We live in a society of instant gratification, so rather than setting aside time to gather resources, gain knowledge, and set up a feasible plan, people tend to look for quick fixes. What happens when you don't reach their goals in the first few weeks?... You lose interest and quit.

With constant exposure to diet and nutrition “mis”information coming from social media, celebrities, gimmicky infomercials it's no wonder you can find yourself making the same goals year after year. If you want to succeed, you simply have to set realistic goals, follow sustainable nutrition practices “Condense” your goals and determine which ones are realistic and sensible for you to achieve with the resources you have and be SMART:

Specific

Measurable

Attainable

Realistic

Time-bound

SPECIFIC

The first principle of the SMART method mandates that your goals be specific. Establishing a clear, concise goal.. Define your goal. Write down your goal. Why do you want it? How will you achieve it? When you physically write down your goal, you condition your mind to work toward that goal.

If your goal is to improve body composition, start by determining how many calories you need per day to achieve your goal. Answering that question depends on several factors, including age, gender, activity level, training experience, and your specific goals. You can get an idea of how many calories you expend each day by using several websites that can calculte this for you free of charge. Below find one:

LINK TO CALORIE CALCULATOR

If you want to add lean body mass, you'll need more calories to support growth of new tissue. If you want to lose fat, you'll need fewer calories per day. Start by adjusting your diet in increments of 100-200 calories above or below maintenance. Determining how many calories per day you need sets the framework for nutrition specificity in your transformation goal. Not only is a daily calorie quota quantifiable, it's also measurable.

MEASURABLE

By establishing specific criteria for monitoring and tracking your progress, you are more apt to stay on track. For most beginners embarking on a transformation journey, simply logging your dietary intake on paper is a great place to start. An established calorie quota, based on your calorie estimate and goals, is measurable data.

ATTAINABLE

Attainable nutrition goals relate back to what you are willing to do, and what you are capable of doing, to reach your goals. For example, if you want to increase your fruit and vegetable intake but do not like the taste of certain fruits and vegetables, it's highly unlikely you will stick to a nutrition plan that incorporates five servings of fruits and vegetables per day.

However, if you are willing and able to try new foods and food preparation methods, experimenting with new fruits and vegetables can expand your nutritional benefits. Establishing short-term goals will ultimately make your long-term goals more attainable. Attainable goals ultimately spring from your current resources and mindset. Knowledge is a valuable resource, and becoming an educated consumer is paramount in attaining any goal. Knowledge is power.

REALISTIC

Realistic goals are goals you truly believe you can achieve. Setting extreme goals only sets you up for failure. You have to set attainable expectations. In doing so, you'll be more apt to stay motivated and work towards your desired outcome. If your goal is to lose 5 kgs in 2 months and you are currently eating fast food three times a week because of a hectic work schedule, you have to acknowledge what you need to change.

Planning your meals ahead of time so you aren't running to the store at the last minute or settling for fast food is vital for sustainability and practicality in a transformation journey. However, if you honestly think that planning ahead is too difficult, you have to be honest with yourself and rethink your goal. Don't kid yourself!

TIME-BOUND

All goals—both short- and long-term—should have a set deadline by which you wish to achieve them. Human beings are less likely to procrastinate when faced with a target date by which we want to accomplish a specific goal. Not only should a nutrition and health goal be timely, the goal should also be sustainable and life-enhancing. For instance, fad diets deliver results quickly, but are not sustainable nutrition practices. Stay clear of any diet that claims to help you lose 5 kgs in one week! If your goal is fat loss, aim for losing roughly at ½ kilo per week.

GET "SMART!"

As you can see, all the components of the SMART method build on one another. You need to harness all five to be successful. In addition to using the SMART method when establishing fitness and nutrition goals, remember to take ownership and accountability. You have control over the outcome you want. The journey of achieving a goal is always a fun ride. You will have obstacles. You will have small wins. You will have setbacks. And you will have moments of pure bliss. Learn to fall in love with the process. Enjoy the ride, put in the work, and the results will follow.

Be smart,

JOJO