Since January 9th I have been setting weekly workout goals!
Crazy – sure, getting results – oh yeah!
Each Sunday I sit down and write a plan for the week. When will I try to run, when will I work out at home and when will I rest. Most weeks have been really good and I have managed to stick to my weekly workout plan. Some weeks were terrible – mainly due to being sick and trying to manage everything on my own.
I like using the S.M.A.R.T. goal setting guidelines:
Specific: Significant, Stretching, Simple. (What do I want to accomplish? Why?)
Each week I set simple goals for working out; and which day I am going to run v.s. working out at home.
Measurable: Meaningful, Motivational and Manageable. (How much, how many ?)
I aim for 5 days working out and 2 days of rest but realize each week may vary from the last and making my workout’s manageable is the way to keep me successful. If I only work out 3 or 4 days … at least I worked out.
Attainable: Appropriate, Action-focused, achievable. (How can the goal be accomplished?)
Being a single parent (only for 1 more week!!!), I have to be realistic about what I can do in a week.
If I am on the road with work all week, then it’s going to be more challenging to work out.
Sometimes I readjust my goals if I had a hard day and it was supposed to be a rest day, then I switch it up and work out and take my rest day the following day.
Relevant: Results oriented, Realistic. (Does this seem worthwhile?)
When I work out, I like to work out hard. Sure I like walking and leisurely activities, but for me, I need a high intensity workout. This is when I get results; I like sweating and feeling exhausted after my workout. Also, I can’t go for a run when my daughter is home napping but I can do a DVD workout when she naps.
Time Bound: Time bound, time specific, Trackable. (When; today, tomorrow, next month)
I don’t have a lot of time since I work full-time and have a toddler so I am very specific when I work out – I am time bound and I make working out a priority each week. I write my goals down so each week I can track what I have done and what I need to do.
Some people add in “E” and “R” for SMARTER goals:
Evaluate: Engaging, Ethical, Enjoyable.
Reevaluate: Reward, Revisit, Recordable.
This is week 10’s goals:
Monday – run at lunch ( I have no meetings that day)
Tuesday – run at lunch (again, no meetings that day)
Wednesday – Workout DVD at night.
Thursday – Rest Day (Grocery shopping night)
Friday – Soccer session at work 🙂 I love when a sport I’ve played my whole life crosses the path with my daily job. Life is Good.
Saturday – Rest Day – Sai will be home and Lilly and I plan to celebrate that!
I’ve also set two specific goals around running in this post here, but to highlight them:
What are your workout/fitness goals ?
When do you set them – once a year, once a month, once a week?
Have you tried setting S.M.A.R.T. goals ?