Tuesday, October 8, 2013


One thing that ACE is big on is SMART goals. I mean... who wants a dumb goal, right?


I know, I'm sorry.

SMART is an acronym for everything a goal should be. I'll give you two examples and let you guess which is the SMART goal.

A.) I want to exercise more and increase muscle tone.
B.) I want to exercise at least 3 times per week and lose 5lbs in 10 weeks.


Which one did you pick? A or B? A is what I hear coming out of most people's mouths when they talk about fitness. "I want to lose some extra weight", "I want to tone", "I want to eat better", "I want to run faster".

All absolutely amazing goals (I almost wrote aspirations to make it an alliteration), but not SMART ones.

Ok, so what does SMART stand for?

Specific! No generalities. You want to lose weight. Ok, how much do you want to lose? 5lbs, 10, 15, 60? Exercise more. Awesome! How many times per week do you currently exercise? What number of sessions per week do you want to hit?

Measurable! This again has to do with specifics. You want to "just feel better", but how do you measure that? Decide your metric (or metrics) and write that stuff down.

Attainable! Can you lose 30lb in 2 weeks? Hell no. Can you lose 20lb in 2 weeks? Still no. 2lb in 2 weeks? You could, but it would be miserable and barely sustainable.  1lb per week? Now we're talking. That's attainable and sustainable! It takes a deficit of 3500 calories to lose one lb of body mass, keep that in mind when you're making a weight related SMART goal.

Relevant! Does your goal match your abilities and (frankly...) your lifestyle? At this point in my life, it would be ludicrous for me to make a goal of running a marathon. I'm focused mostly on weights, I don't have any available time that would be necessary for the long training runs and I'm not sure that I even enjoy running all that much. A goal that would be relevant for me would be my lifetime goal of a 300lb deadlift (205lb on my last attempt and I think I could have gotten 210!) or my current goal..which  I'll write out for you guys below.

Time-bound! You have to have an end-date in sight for your goal. You want to run a marathon, awesome. When do you want to run it? You want to lose 15lb. When do you want to be at your goal weight?

A SMART goal is specific, measurable, attainable, relevant, and time-bound.


My current SMART goal is to lose 10lb during the course of my 12-week body transformation challenge. My "stretch" SMART goal (which I think I can reach...but am not sure...) is to reduce my body-fat by 5% in that 12-week body transformation challenge.

I'm 10 days in. According to my scale, my weight has gone from 137.5 to 137.6 and my bodyfat has gone from 23.6 to 21.6. Booyah! Not the progress I thought I would make, but it is the progress I had hoped for! Weird, right???

What have I done to see those changes? I reduced my overall calorie consumption by 400cal per day and increased the amount of cardio. I added 10-15 min at the end of each strength workout and devoted an entire day (hour) to it last week. I've kept my macronutrient goals the same for the first ten days, but now I'll be shifting them a little bit...upping protein and decreasing dietary fat. I was able to (almost) nail those new macros yesterday!

On a side note, do you guys take part in the #transformationtuesdays hashtag on social media? I love it! Seeing all these people make such amazing changes is really inspiring!

Did you make a SMART goal after reading this? I'd love to hear what it is, let me know in the comments!

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