Case study 1:

Joanna, a 38 year old, currently inactive graphic designer, initially came to us with the goal of “getting more fit and staying healthy” which upon further investigation, turned out to mean be able to “run 10k.”

Using the acronym SMART for goal setting, this is how it looks for Joanna:

Specific – learn to run 10k

Measurable – distance: 10k

Action items – register for a 10k running clinic and contact friends that are (a) runners (b) other newbies that want to learn

Realistic – is this goal realistic?  Yes!

Timeline – 13 weeks.

Looks simple, right? Right! My favourite principle, KISS!  (Keep it simple, silly!)

Each of the above elements need to consider (a) what is important to you, (b) what’s going on in your world and (c) your personality.  For example, if Joanna had told me that she wanted to run 10k (as a complete beginner) in one month, I may have said that her TIMELINE was not REALISTIC and therefore needs adjustment.

If Joanna had said that she just wanted to learn to run, ANY distance (“oh, I don’t know, 5k…20k…what do you think?”) and didn’t care when she achieved it, it would be important for us to review the pros and cons of different distances, which would determine an appropriate timeline.  Finally, I’d suggest finding an event that puts a deadline on achieving the goal and gives her something to celebrate and be proud of on the day of!

Accessing the experience of someone that is an expert in the area that you’re hoping to achieve will help you develop your ACTION PLAN (and sometimes determine if your goals are achievable and on what kind of time line).

Next post, I’ll take on another case study (could it be you?) – email me at nicole@lephysique.com to get your SMART goals set up!

To do today

Hurray – the new year is upon us! Now, I’m not sure how you feel about the concept of “new years” but in the past I used to get really excited about a “fresh new start” and making resolutions stick…then as I got older, these customs were a little less exciting (okay, to be honest I felt let down by the year, or would listen to others say, “Thank God that year is OVER” or “what a terrible year”) and I resolved never to make resolutions again. Fat chance on even that one sticking!

I am a hopeless romantic and I still enjoy making resolutions / planning / growing and changing.  I guess the difference now is that I actually enjoy the hubaloo associated with it! It makes goal setting a bit more fun, I have friends and colleagues I can bounce thoughts off of and see what they’ve put on their “to do” list (and maybe borrow an idea or two). There are some great ones out there! My challenge to you is to make your resolution fun and easy to live with for the rest of your life. If you’re already on it, then fantastic, I want to hear them! If you’re a nay-sayer, that’s okay – let’s not use the word resolution and instead do some “quarterly planning and goal setting.”

So here is the obligatory SMART Goal Setting exercise breakdown.

S = specific.

M = measurable.

A = action items.

R = realistic.

T = timeline.

Stay tuned for a few case studies to help you set up your own SMART 2012 goals!

Your friendly neighbourhood Kinesiologist,

Nicole