Sample SMART Goals

Most people have already heard that setting goals is an important step in making thoughts and wishes a reality. Whether professional, personal, academic or health-related, the goal you set should be SMART. This stands for Specific, Measurable, Achievable, Relevant/Realistic and Time-Bound. Time and again, these goals are more motivating and get you to the next level, no matter your objective. So, in the area of health, nutrition and fitness, what does a SMART goal look like (versus a general goal). Check out these 5 examples:

General: I will eat better. (what, how, when?)
SMART: I will eat 2 servings of green vegetables daily, at lunch and at dinner. (You can also specify a duration).

General: I will be more active. (how, what, when?)
SMART: I will wake up at 6:30 am (instead of 6:45 am) on M, W, and F so I can take a 15-minute walk (or bike ride) before getting ready for work. (You can specify a specific time for your walk).

General: I will eat less sugar to lower my blood sugar levels.
SMART: I will stop adding sugar to my coffee in the morning and have an afternoon snack of 1 oz nuts and a piece of fruit instead of 2 chocolate chip cookies.

General: I will de-clutter my bedroom closet and dresser drawers, donating some items.
SMART: Every Saturday afternoon for the next month I will go through 3 drawers and 1/4 of my closet. (Furthermore, you could add that you will have 2 piles: donate and throw away, etc).

General: I will start following the Mediterranean diet.
SMART: For the next month I will transition to a Mediterranean-style diet by doing the following: eating fish 2x/wk (Tuesday and Friday), snacking on nuts, and trying a new Mediterranean-style recipe on a Sunday evening.

Motivation Tip: Bypass Boredom

Don’t get bored – with the foods you are eating, your physical activity or even the route you take to commute. Boredom can kill motivation quickly. That’s why it is important to change things up, keep them fresh.

For diet, consider trying new, healthy recipes (online), new fruits and vegetables, cooking techniques, combinations, eat in season, treat yourself to a healthy restaurant meal, experiment with vegetarian eating and include your favorites once in a while, if in smaller portions.

For fitness, start with a variety of activities to choose from. Vary time, intensity and frequency. Occasionally buy new exercise equipment or gym clothes, exercise seasonally, try a new sport or dance class, check out walking/hiking groups, change your biking/walking route, for example.

Cycling: 10 Health Benefits

All exercise offers some health benefits. But, since it is summertime, let’s focus on some of the lesser known benefits of cycling. Consider dusting off your bicycle and heading out to the hills. You may have a desire to after you read about some of the top health (and other) benefits of this timeless sport.

1. Lung and brain power. Cycling pushes your cardiorespiratory system hard, improving oxygen and blood flow. A strong cardiovascular system makes you ‘fitter’ and able to do more with less effort, including running up those stairs. Blood flow to the brain stimulates brain receptors, possibly reducing the risk of developing Alzheimer’s disease.
2. Better mental health. Moderately intense exercise, such as cycling, promotes mental health and it is one of the best options for managing stress. You will get the ‘runner’s high’ or feeling of euphoria, without the joint pounding of running.
3. Explore more. You can cover more ground in a workout than with other options and explore more of your local/regional area. Walking and hiking are fantastic, but on 2 wheels you can cover more ground and go farther.
4. You can do it socially. You can do with with friends or a group/cycling club. It can be a social sport. And those that devote time to socializing and establishing bonds (in addition to exercise) enjoy stronger immune systems and lower blood pressure.
5. You can burn more fat. Your body’s metabolic rate increases not only during the ride but for hours after cycling. As you become fitter, the ‘after burn’ lasts even longer.
6. Improves digestive health. It promotes gut health by decreasing transit time of waste removal through the body. This means less constipation, softer stools and feeling less bloated.
7. Good for compromised knees. Cycling is often recommended for arthritic knees or for post-knee-injury cardio exercise. Cycling uses several different leg muscles and emphasizes slow, controlled movements. Your knees work from different angles with each stroke and the demand of work changes with each degree of change through a rotation.
8. Environmentally friendly. Cycling reduces your carbon footprint. Because you are on two wheels, you can go further in less time. Cycling can get you where you need to go (often or on occasion) in place of your car. Fewer cars on the road mean less pollution.
9. Good training and conditioning for other sports. Cycling keeps your body fit. Studies have shown that regular cycling improves performance in sports such as tennis and soccer. You get strengthening benefits with cardio training.
10. It is fun. Whether you cycle alone, with a group or with your family, it is reminiscent of childhood. Remember coasting down the hills feeling the wind on your face. The sense of control but also freedom, as if you’re leaving all of your worries behind? You can feel that way every time.