Get SMART
Welcome to the first week of the Burn Calorie Burn challenge. As it is a short week, US holiday yesterday, and to give folks a chance to come up with a personal game plan, before we dive right into burning calories, we'll use this week to do 3 things.
1) Determine SMART Fitness Goals
2) Come up with a personal Mission Statement
3) Choose how we are going to burn our calories and put it in writing.
Pretty simple right?
Running more than my fair share of personal and public challenges, once the initial frenzy of week 1 dies down, people peter out. This challenge is going to take a slow and consistent approach to weight loss. Not sexy or glamorous, but deep down, I believe it'll work.
Today's homework, 1) Determine SMART Fitness Goals
What do I mean by SMART?
S = Specific - When setting your goals, don't be too general. Decide exactly what you want to achieve. That will be the starting point of your goals.
M = Measurable - Choose goals that can be monitored so you can watch your progress.
A = Attainable - Set goals you think you will be able to achieve in a reasonable amount of time. Then plan the specific steps you'll use to establish your goals.
R = Realistic - Goals are realistic if they are ones you truly believe you can achieve. Set goals for yourself, and not for anyone else. Choosing goals that are unrealistic for you and that are based on someone else’s wishes, you will just be setting yourself up for failure.
T = Timely - To be more focused, choose dates or occasions as target times for achieving your goals. Saying you want to lose all the weight you’ve put on since you broke up with your boyfriend is not very specific, measurable, realistic, or time-centered.
A better way to state your goal is to say that you want to lose 10 pounds by Halloween.
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I'll use me as an example and you can either follow along on your blog & post a link back so we can check out what you posted, leave a comment here if you don't have a blog, or do it in your head if you lurk 
Renee's SMART Goals:
S = Specific
By the end of 2006, I will lose 20lbs and run, non-stop, 45 mins.
M = Measurable
To lose 20lbs, each week I will attempt to lose .8lbs.
To run 45 mins, each week I'll add 2.5 minutes to my running time.
A = Attainable
By aiming to lose .8lbs, it's means I need to burn 2800 calories a week, or 400 calories a day. Running 2.5 minutes more isn't hard to do.
R = Realistic
My goals are realistic for me because it takes a lot of effort to lose 1lb each week, my body tends to shed weight very slowly.
T = Timely
My first milestone will be to lose 7lbs by Halloween.
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It's a bit crude, but you get the idea. Tomorrow, coming up with a personal mission statement.
Next entry: What's your mission?
5 Comments
09.05.06 | Iportion commented: S = Specific
by the end of 2006 I will try a new execise and try some new healthy baking. I will be stronger and able to lift more weight.
M = Measurable -I will be able to lift more weight and my husband can tell me if my healthy cooking has improved.
A = Attainable I think my attitude will help and I know I can do this.
R = Realistic
I will start at a lower weight than I am used to due to not doing it for a while
T = Timely
I will start today for one min.
09.06.06 | angie commented: I put my home work up on my site. It really got me thinking about how I want to go about these last few pounds. And got me motivated to do this the right way for once. the way I should be doing it all along,I linked back to the post and to the sight. can't wait for the next assignment.
angie
09.06.06 | Amazon Alanna commented: S= I will lose 15 pounds by January first as well as be in a 4 day a week exercise routine.
M= If I lose just under a pound a week, I can lose 15 pounds in 16 weeks.
A= By keeping to the WeightWatchers Core program and restarting my exercise routine, I will be able to accomplish these goals
R= This is a realistic goal for me because now that school is in session, it's easier to stay in my classroom and eat my core lunches and snacks, than leave campus in search of "naughty" foods.
T= I will be exercising a minimum of twice a week for 30 minutes, and have lost 7 pounds.
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I completely the homework assignment on my blog...whoo hoo...I love challenges! I tried to send a trackback ping, but it wouldn't go through right now. I will try again later.
It's the "Back to School" time...so it would make sense that we would have a homework assignment! *winks*