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Forget about quick fixes – make changes that last!

By Jane Yogel

The most effective strategies for successful lifestyle changes that are lasting, is to create GOALS that are REASONABLE and SPECIFIC.

Making healthy lifestyle changes affects not only our risk for disease, but also how we feel today and engage in our world. Are we happy? Do we have the energy for all the things we have to do as well as the things we enjoy most? Our lifestyle choices also impact how we function in the later part of our lives.

We call these SMART GOALS:

SPECIFIC, MEASURABLE, ACHIEVEABLE, RELEVANT, TIMELY.

SPECIFIC – Clear and focused goals define the details. They create the experience. They generate images and guide us towards movement and action. It’s not specific enough to say I will exercise this week. A smart goal is very precise.

MEASURABLE – When we can measure our goals we track what is happening so they can be a permanent part of our routine. Measurement is the process to make these goals achievable.

ACHIEVABLE – Goals need to be possible. They give us definition of what is feasible. You cannot set out to run a marathon before you can walk a mile.

RELEVANT – Relevant goals define the importance of what is going to happen. They provide a steady progression of your plan. Relevant goals build confidence in your ability to take control and make lasting changes that you desire.

TIMELY – Timeliness of a goal asks when are we going to do this. Are we extremely clear and specific. Does our goal address when, where and for how long?

An Example of a SMART GOAL

I will exercise on the treadmill, located in my home, Monday, Wednesday, & Friday for 30 minutes. I will exercise at 7am prior to the start of my workday.

MY Successful SMART GOAL WORKHEET

What is your Wellness Vision? How do you want to live?

My Vision

Change is not always associated with expense and sacrifice.

Accomplished goals become routine.

My Wellness Goals

Exercise:

Nutrition:

Stress:

Life Issues/Happiness:

What to do to stay successful.

My motivators:

My Strengths:

Create a Weekly Wellness Chart

Break down your goals into small measurable, attainable and achievable steps.

Is my Goal Specific (Does it answer what, where and when).
Is my Goal Measurable (At the end of the week was your goal(s) accomplished.
Is it Achievable (Can you complete the objectives you set for the week).
Is my Goal Relevant. Is it the beginning step towards my Wellness Vision.
Is my Goal Timely. Does my goal answer when will I do this.

Each week decide what worked, what needs more time, what was challenging and where you can progress. Make a three month commitment to your plan. That’s when the changes you made begin to last. Believe in feeling good!

About the Author:

Jane Yogel is a 20 year Master Personal Trainer and Licensed Wellness Coach in the Suburban Philadelphia Area. ASK Jane Now…… and have YOUR answer selected in her next newsletter topic. What are your three greatest concerns that affect your well being that you would like to change? Contact Jane and subscribe to her free newsletter. or www.diamondfitnessandwellness.com