SMART Goals - Part 4

(This is Part 4 of a 5 part post on setting goals.)  Click here for Part 3.
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Realistic:  You may wonder, "what is the difference between attainable and realistic?"  Realistic goals are ones where you are both willing and able to work toward.  Let me use an example my husband shared that explains it well.  He said, "I could run a marathon if I wanted to, but I don't want to."  Therefore, he might be able to do it, but he is not willing to do it.

Again, in order to be realistic, you must be honest with yourself.  But be sure not to put yourself down, stretch yourself!  You can likely accomplish more than you might think.  Remember, make sure your goals are both attainable and realistic!

Brown Sugar Muffins

These muffins are delicious.  I got the original recipe from my sister.  They are simple and sweet and everyone who has ever tried them has loved them.  They are a great thing to take with a meal to a friend in need.  Try them out and I promise you will think they are wonderful.  Here is the recipe.

Brown Sugar Muffins

• 1/2 cup butter
• 1 cup brown sugar
• 1 cup milk
• 1 tsp. baking soda
• 1 tsp. vanilla
• 1 egg
• 2 cups flour (try using 2 cups whole wheat flour, or 1 cup white and 1 cup whole wheat)
• 1/4 tsp. salt

Cream butter and sugar.  Add the rest of the ingredients and beat until smooth.  Bake 375 degrees for about 15 minutes.  Makes 12 -15 muffins.

SMART Goals - Part 3

(This is Part 3 of a 5 part post on setting goals.)  Click here for part 2
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Attainable:  If you plan your steps wisely, you can likely achieve any goal you set.

My example:  My main goal was to run a half marathon.  However, I had to make several goals to meet that big and lofty goal.  When I started, I was only running about 3 miles at a time.  I had to progress to 4 miles, 5 miles, 6... all the way 14.  (13.1 miles is a marathon, but I wanted to make sure I could do it before I actually ran the race.)

Another example might be if someone wanted to lose 30 pounds.  Losing that amount of weight is not a simple task.  But if you break it down by working on losing 5 pounds at a time, your goal will likely be more attainable.

If your goal is lofty, make sure to break it down into small steps to make it more attainable and SMART!

rock-a-bye baby

That is my mama's lovely rocking chair you see.  She rocked me as a baby and now I rock my baby in it.  However, we had to fix it up a bit before I could use it.

This is the back of the chair.  It is a weave called "caning."  The seat was like this as well, but with all the use this chair got, it wore out.  We called around to see if we could have it re-caned, but it was going to be a pretty pricey.  Instead, my dad helped me upholster a new seat so I could use it. 

Isn't it lovely?

In case you didn't get a good look.  My sister made that adorable pillow for me.

Aren't these photos great?  My husband took them.  The light was glowing perfectly through the window, so I asked him to take some photos while I fed the baby.

I love my chair and all of the warm fuzzy feelings I have already acquired by using it for my sweet girl.  I hope to use it as long as I can.

SMART Goals- part 2

(This is Part 2 of a 5 part post on setting goals.)  Click here for Part 1.
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

Measurable:  Establish specific criteria to measure your progress toward your goal.

For my half-marathon example, I kept track of my daily and weekly mileage.  Increasing my mileage each week helped me stay motivated to do my workouts throughout the week.  I knew if I missed a workout, I would be  in trouble when the next week rolled around and the mileage would be more.

Here are some other ways you could measure your health related goals

• have your blood pressure measured weekly
• have your cholesterol levels measured 
• weigh yourself (although be careful with this one and don't do it too often)
• have your body composition analyzed
• keep track of miles, the amount of time exercised, or the amount of resistance used for strength exercises
• track calories
• keep track of the number of fruits and veggies you eat each day
• keep track of fiber grams
• keep track of saturated fat

Just make sure what you measure connects to the purpose of your goal.  Good luck with making your SMART goals!

just some photos

Our baby girl loves to be outside and go to different places.  Therefore, we go on a lot of walks and other adventures.  We often use this opportunity to practice with our new camera.  Here are some shots I took on our Sunday stroll. 

SMART Goals

(This is Part 1 of a 5 part post on setting goals.)
 
When it comes to health, setting goals is very important.  However, it is easy to make goals and then slowly (or even quickly sometimes) watch them fizzle out.  Let's talk about how we can make more effective goals!  .

SMART

S- Specific
M- Measureable
A- Attainable
R- Realistic
T- Time-Oriented

I'm sure we have all heard this goal-setting method at one point in our life, but I think it's definitely worth remembering because it really does work.  Here is a more in-depth explanation of these components with an example of a goal I have made using this strategy (and it worked!).

Specific:  It is easy to say, "I want to be healthier," or "I want to get in shape."  Although these may be good aspirations, they are too vague.  Try answering the following questions to help you be more specific in your goal setting.  This practice will help you identify what you really want to accomplish.

• who?     Who is involved?
• what?    What is it that you want to accomplish?
• why?     Specific purpose, reasons, and benefits of your goal
• when?   Set a time frame
• where?  Identify a location
• how?     Are there any constraints or requirements

 My example: 

• who?   me
• what?  I want to run a half-marathon.
• why?   I want to run more regularly than I am now so that I can improve my cardiovascular endurance, I just feel out of shape.  I feel better when I have a regular exercise program.  I love races, signing up for one will help me stay motivated and stick to my plan.  I have never run that far before, I would feel very accomplished!  It might give me the confidence to run a whole marathon.  I wouldn't mind losing 3 or 4 pounds.  Training would motivate me to eat healthier.  (Really do some soul searching on this one and be honest with yourself). 
• when?  There is a half-marathon in Moab in March- 5 months from now.
• how?  I need to sign up for the race.  Training may be difficult during the winter months.  

If there is something you want to work on, try this exercise to help you set a goal.  Use it for any aspect in your life, not just health!  Stay tuned for the next four parts of this post!