How much thought do you put into the goals that you make for yourself? Do you
currently write down goals for yourself at all?
As Benjamin Franklin once said “if you fail to plan, you are planning to fail.”
Not all goals are created equal, nor are all coaches and gyms created equal. Great
coaches help you understand what your goals truly are and pushes you to be able to reach
them. Poor coaches push their own goals on you and don’t give you the push you need to get
to the destination you desire. Whether you want to have 6 pack abs, do your first pull-up, or I
don’t know, do the most shake weight reps in a minute...having a coach can make all the
difference in helping you reach YOUR goals.
Are well thought out and specific goals better than vague and meaningless ones? Yup.
Can a good coach help turn those well thought out goals into reality? You bet ya. Am I excited
to watch Guardians of the Galaxy Vol 2? Heck yeah! (I mean come on, Baby Groot is
adorable…but I digress.) Creating goals using the framework of S.M.A.R.T. goals can be a great
starting point to getting more from your goals. This acronym stands for
Specific, Measurable, Attainable, Realistic, and Time-Bound.
Specific: Specific goals have detail and are well defined, they aren't just vague
statements. Don’t say “I wanna lose weight” as your goal, instead say “I want to
lose X amount of pounds.”
Measurable: Measurable goals are ones that have an easily understood way of being
measured. Squatting 405 pounds is a measurable goals since all you have to do is load a
bar to know you lifted 405 pounds.
Attainable: Attainable goals are ones that you can actually complete and achieve.
An example of one might be to lose 1 lb of weight in one week, while being on
the moon next week might not be.
Realistic: A realistic goal would be a goal that is realistic for your current life situation.
If you travel for work every week then going to a gym in your hometown 4 days a
week might not be realistic.
Time-Bound: Time-bound goals have a specific time to be completed by that holds you
accountable. Don’t say “I want to do a chin-up at some point,” but instead say “I
want to do a chin-up in 3 months.”
A good goal will hit on most of the S.M.A.R.T. framework, while a great one takes all of
these parts into account. Let’s say you write down a goal to exercise 7 days a week in hopes to
lose 5 lbs this month, but you currently struggle to exercise twice a week. On top of that you
have 4 kids, your mom is sick, a stressful work situation, and you have to walk your pet fish
twice a day (random sure, but that’s a commitment for sure).
That goal probably isn’t realistic for your current life situation nor would it be attainable. Start with a smaller goal that you know
you can achieve, and use that achievement as momentum for working towards a bigger goal.
An example of a S.M.A.R.T. goal could be to lose 4 lbs of body weight (specific and measurable)
in the next 4 weeks (time-bound and both potentially attainable and realistic). This structure
can be a great starting point to make sure that the goals you create are well thought out and
effective, but it can be taken a step further.
Coach Adam Feit mentions in the book Conscious Coaching: The Art & Science of
Building Buy-In (By: Brett Bartholomew), that goals should also follow the acronym P.I.E
(purposeful, impactful, and enjoyable).
Purposeful: Purposeful goals have meaning to you and add value to your life. I could make a
goal to be able to pet 5 different puppies in the next 2 weeks, but is that purposeful
(some might argue it has great purpose)?
Impactful: Impactful goals add value to your life and can, well, make an impact in your life.
Petting puppies is all well and good, and definitely should be done, but how will that or
another goal impact your life in a beneficial way?
Enjoyable: Enjoyable goals are ones that you can have fun in achieving. If your goal is to
improve your cardiovascular endurance but you absolutely hate running, then maybe
riding a bike will be more enjoyable and easier to stick too.
Know the why (purpose) behind the goal you are trying to achieve. Do you want to be
stronger so you could help your family if there is a fire or other emergency? Outstanding! Want
to be able to run your first marathon? Awesome, but what value does that add to your life? Do
you want to lose body fat to fit into those old swim trunks/ swimsuit you used to wear? Great,
but let’s take it a step further. How would fitting into those clothes be impactful or purposeful
to you? What impact would that have on your life?
Creating S.M.A.R.T. goals is a great idea but make sure they are P.I.E. goals as well.
Starting with these frameworks in mind ensures your goals align with your core values and are beneficial to your life.
Coach Tommy Royer