It’s Already October! Time to Focus on Your Health and Fitness Goals
Can you believe it? We’re in the final quarter of the year. Have you thought about where you want to be with your health and fitness by year’s end? With the holiday season fast approaching, it’s the perfect time to reflect and set some goals to keep you on track. Below are a few strategies for goal setting—choose the one that resonates most with you. Whatever path you decide to take, start by envisioning where you'd like your health and fitness to be when the year wraps up.
SMART Goals
One of the most widely recognized methods for setting goals is the SMART system. This framework helps ensure your objectives are clear and actionable. When setting SMART goals, you want to make sure they meet the following parameters:
- Specific: Vague goals like, “I’m going to exercise more,” don’t give you a clear path to follow. Instead, make your goal specific, like: “I will exercise for 30 minutes three times a week.”
- Measurable: Goals like, “I want to feel better,” are valuable but hard to track, especially when external factors (like work or stress) come into play. Instead, set a goal you can measure. For example, you could track your energy levels or mood on a daily scale.
- Achievable: Goals should be motivating but realistic. If a large goal feels intimidating, break it down into smaller, more manageable steps. These mini-goals will help you stay motivated and make big objectives feel attainable.
- Relevant: Your goals should align with your overall vision for health and fitness and reflect your personal values.
- Time-bound: Every goal needs a deadline. Without a timeframe, it’s easy to lose focus.
An example of a SMART goal would be: “I want to run 3 continuous miles at an 11-minute-per-mile pace by the end of December," as opposed to simply stating, "I want to run more often."
SMART Goals Aren’t for Everyone
I’ll admit, whenever I hear someone talk about SMART goals, I tend to roll my eyes a bit. That’s not to say they’re a bad idea—they work for many people. But personally, I’m more of a “do the work and see where it takes me” kind of person. Let me explain.
Earlier this year, I joined a local adult soccer league. Knowing the season would start in June, I began distance running again in late April. My only goal at the time was to run regularly, so I hit the same route twice a week. As I repeated the activity, I naturally got better—my times improved, my heart rate decreased, and I started enjoying the process. Eventually, I set a mental goal to reach a certain pace, but I didn’t write it down, nor did I stress about hitting it.
I’ve faced setbacks, like taking weeks off due to injury, but now, six months later, I’m running the same 2.4-mile route at a pace 50 seconds per mile faster. My fastest single mile time is now within 13 seconds of my original goal!
Here’s the thing: my pace goal wasn’t tied to anything specific. I didn’t want to be winded during soccer games, but honestly, I’m already in better shape than many of the other players. (I wish this automatically made me a better soccer player, but that's another goal I'll start working on soon.) There’s no practical reason to push myself further, except for the sheer fun of it. I don’t have a deadline for this goal, and I haven’t set any smaller milestones along the way. I’m simply enjoying the challenge of improving.
Finding What Works for You
If you’re someone who enjoys pushing yourself and is naturally curious, vague and open-ended goals might work just fine. However, if you struggle with motivation or feel overwhelmed by a big goal, the structure of SMART goals could be exactly what you need. Whatever goal-setting method works best for you, now is the time to start planning how you’ll stay on track with your health and fitness as the holiday season approaches. With its abundance of festivities, indulgent meals, and hectic schedules, this time of year can easily derail progress. But by setting clear intentions now—whether through SMART goals or a more flexible approach—you’ll have a roadmap to help you stay balanced and motivated through the holidays and beyond. Make this last quarter of the year your strongest yet!
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