Happy New Year, Everyone!!!!! 

I wish you a most beautiful 2018 and that you come closer to your goals. If you would like some help, here are some steps to help you set concrete steps to reach them! 

A journey of a thousand miles begins with a single step.
— Laozi

It's one thing to set a resolution. Another to get it done, or, at least, get closer towards it. 
We've all heard it, seen it and perhaps even done it (raising hand here) if you go to the gym - you have to wait to get on a treadmill or get into a group class in January and by the time March rolled around, the place is a ghost town. What happened? Most people have a goal, but only about half will set out to write an actual plan and step by step, to reach it.  

I want to share how to take out the guess work by using SMART and behavioral goal setting and planning to rock on forward so we need no more new year resolutions, ever! Because by doing so, we will continue to work on whatever goals and dreams we have, day after day. Consistency is the key!


Give yourself about 30 minutes to do this. You will need a piece of paper and a pen, maybe a calendar to look at dates and schedules. 

SMART goals 

  • Specific – clearly defined in such a way anyone could understand what the intended outcome is. Detailed description of what is to be accomplished. "I want to reduce 10% of body fat", "I want to do 10 body weight pull ups".
  • Measurable – quantifiable. Establish a way to access the progress toward each goal. If goal cannot be measured one cannot manage it. "Being able to take measurements once a week or bi weekly", "journaling pull up progress from day one".
  • Attainable – right amount of goals that are challenging, but not too overwhelming.
  • Realistic – goals an individual is both willing and able to work towards to. For this one we will give examples of what is NOT realistic: "I want to fly like Superman", "I want to do 100 pull ups in 15 seconds".
  • Timely – have a specific date of completion. Realistic but not too distant in the future so it becomes a dreadful thing (breaking long term goals into short term goals is helpful here). "by March 1st I will have reduced 2% of body fat", "by February 1st I will do 3 pull ups and by March 1st I will do 5." 

A complete example would be -

By June 15th 2018 at 9am, I will have reduced 10% of body fat. Therefore, the first 3 months I will go down 2% of body fat each month. April I will go down 1.5%, May I will reduce another 1.5% and the final 1% in June. 

I will weigh and measure myself bi-weekly and keep a log with progress photos. 

*Note - I have found that if you have an "event" as a deadline, you are even more likely to reach your goal. For example: scheduling a photoshoot for a weight reduction goal or a weight lifting competition for your strength goal. 

Before - 180lb-ish & After - 135lb-ish (If you are wondering what the wrappy thing is - it's a baby carrier and a fashion trend was set... not.)  

Before - 180lb-ish & After - 135lb-ish (If you are wondering what the wrappy thing is - it's a baby carrier and a fashion trend was set... not.)  

Behavioral goals (BGs)

In my humble opinion, BGs are more important than setting smart goals. If SMART goal is our destination then BGs are the roads and maps for us to get here. 

BGs are all about how you will get to that final achievement. Let's stick with the above SMART goal as an example (also because I'm proud that I came up with a good one!) -

  • I will go to the gym Mondays, Wednesdays and Fridays after work. 
  • I will train with my trainer on Mondays. Wednesdays I will take a spin class and Fridays I will lift weights and do 15 minutes of cardio on my own.
  • I will have breakfast every morning.
  • I will eat slowly and put down my fork in between bites and eat till 80% full.
  • I will have only one treat a week until I have dropped my first 3% of body fat, then I will revisit this around mid February. 
  • I will sleep at least 7 hours a night, which means I need to go to bed by 9:30pm. 
  • If I stick to my goal of dropping 2% body fat at the end of January, I will reward myself with a pair of new pants. 

You get the point? Break it down as detail as it's needed, HOWEVER, if we come up with a long list, it's better to pick one or two BGs to work on for a week or two. Once we are successful with the new habits, then add in a new one, and so on. Remember to set a reward goal! If we do all of our BGs at once, it is a recipe for failure because we will most likely get smothered and we will feel like giving up. 

BGs are also goals that we revisit often to see if it's working. If sleeping 7 hours a night proves to be impossible, what needs to change? Why not? Are you doing a Stranger Things marathon? Do you need a love one to hide your TV? 

I hope this helps you moving forward in achieving your goals and dreams in greatness. As usual, if you have question, leave us a comment or shoot us an email! Happy new year!!!!!