Make a SMART Resolution for 2024!

New year, new goals!! 

48% of people make New Year’s Resolutions to improve their health and fitness. The bad thing is, 80% fail by February, so how do we make sure you’re part of the 20% to succeed? Here are a couple things to keep in mind as you write those New Years Resolutions. And yes, write, like put them down somewhere. It makes it more real!

Goal setting

SMART goals are goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. 

Specific: State exactly what you want to accomplish…For example: to improve my strength

Measurable: Something that you can measure… For example: lift my body weight (xxx lbs)

Achievable: Make sure it’s possible and reasonable…. For example: don’t go from never working out to a plan of 7 days a week for 2 hrs, that’s not reasonable

Relevant: applicable to your goal

Time-bound: When do you want to achieve your goal?

Here are some examples of SMART goals.

• I will lift my body weight (150 lbs) by the end of 2024. 

• I will exercise 3 x a week for at least 60 minutes for the month of January. 

• I want to gain 1 pound in lean muscle mass every month.

• I want to run a mile without stopping within the next month.

Smart goals are more likely to be effective because they’re inherently designed to be realistic so you’re more likely to follow through and be successful. 

Where to start?

Want to have a New Year’s resolution on getting healthier, but just aren’t sure where to start? Here’s Dr. Noelle’s favorite tips!
1. Start with something you LIKE to do. What motivates you to get off the couch and out of the house? What exercises make your body feel the best? What movements make you feel confident and powerful? A group class, an accountability partner, a personal trainer? Running, dancing, lifting weights, swimming, cross fit? The possibilities are endless. If you LIKE it, you’re more likely to stick with it.

2. A little bit goes a long way. If you’re starting from 0, start with something that feels attainable. Remember 20 minutes of movement is approximately 1000% better than choosing not to do anything and staying on the sidelines. Start small and when your body feels like it can handle it, bump up the intensity and time you’re devoting to the activity. Moving more and sitting less is the key!

The CDC recommends adults get at least 150 minutes moderate-intensity exercise (or 75 minutes of high-intensity exercise) a week, with at least 2 days of resistance training.

Check out the next blog for Dr. Noelle’s top tips on how to avoid injuries if you are starting your year off with a New Year’s resolution to improve your fitness!