Healthy Goal Setting

If you strive to live a healthy life, setting SMART goals can help you. In this article, you will get ideas on how to set SMART goals in three areas – nutrition, fitness, and mental/emotional health. All of which affect our wellbeing.

What is a SMART goal?

Specific – What small steps can you take that will lead you to the larger goal?

Measurable – What evidence will show that the goal has been met?

Achievable – Is it realistic?

Relevant – How is it important to you? Does it contribute to your overall well being?

Time-Bound – Set a date for when you want to complete the goal.

While a nutritional goal of “eating better” sounds good, a better goal might be to “eat three meals per day.” Rather than a goal of “no snacking” try setting a goal based on adding something rather than taking something away. For example, try setting a goal of “snack on raw veggies once per day.”

Here are a few examples of healthy nutritional goals:

1. Drink more water. The Mayo Clinic recommends that men drink at least fifteen cups per day and women drink at least eleven cups per day.

2. Eat breakfast every day to jumpstart your metabolism.

3. Eat more whole and natural foods and less packaged, processed, and fast foods.

4. Eat at least one meal per day at a table without electronics.

5. Log what you eat in a daily journal. This can give you a realistic view what you are eating so you can determine if changes need to be made to your diet.

Exercise:

While exercising can be challenging, it does not have to be complicated. The simplest exercise is walking. Getting steps whenever and however you can is the goal. If you do not have an hour to go to the gym or you do not prefer the gym at the moment, you can get your steps by parking farther away at the grocery store or at work and/or taking the stairs whenever possible. If there are stairs in your home or workspace, use them to get your steps. If you wear a fitness device, push yourself to get a few more steps this week than you did last week. Research shows that there is just as much benefit from exercising in small increments several times per day as there is exercising all at one time. Consider making a goal of “take a ten-minute walk 3-4 times per day.” By adding five minutes of stretching to this goal you will have exercised for an hour!

Try virtual exercise. YouTube has thousands of workouts in various formats and durations that you can do any time, anywhere. Go to our channel Fitness With Christa and choose from many videos including Zumba, Yoga, Strength Training, Stretching and more. Our videos vary in length to suit your schedule. When you find a workout or Yoga session you like, do it three times. Next week, add a different workout. Build a list of favorite channels that you can turn to for quick access. Be sure to subscribe to Fitness With Christa.

If you have specific fitness goals, consider hiring a personal trainer. They will help you establish and customize an exercise routine that is right for you and will help you stay on track and accountable.

Mental and Emotional Health:

In living a healthy lifestyle, mental health is equally as important as physical health. Something as simple as breathing can help to slow your heart rate, lower your blood pressure, and reduce the body’s production of Cortisol (the fight-or-flight hormone our bodies produce in response to stress that has been known to cause weight gain). Set a goal to find a quiet space at least three times a day to breathe. This can be first thing in the morning, during the day and at bedtime. Try this simple routine and notice the difference you feel in only a few minutes.

Here is how it works. Take a full breath in through the nose, hold it for at least four seconds,

open the mouth and exhale fully. Repeat this four times with eyes closed.

Take time for self-care. Brainstorm ways you can do things that you enjoy and that make you feel good. Write these ideas down. Is it getting a weekly or monthly massage, getting a facial, manicure, pedicure, or Yoga? Do you enjoy walking meditation or rituals such as burning bowl, reading, a hot bath or a steam, sipping wine, burning candles, incense, or sage? Do you enjoy listening to music, digging in the dirt, nurturing plants, grooming your pet, journaling, swimming, cleaning, organizing, or taking long walks in nature? Find what feeds your peace of mind and make a goal of doing it at least once a week if not more.

Starting Off With Intention

First thing in the morning, establish the day by practicing four cycles of mindful breathing. Mindful breathing means taking a deep breath in through the nose, holding the breath for four seconds and exhaling through the mouth. Do this four times. With each cycle, give thanks for all the blessings you can think of in your life big or small. Make your bed and do five minutes of some kind of movement either stretching, squats, push-ups, a little Yoga; whatever you need most, then grab your phone and start your day.

Sleep

Setting a sleep routine can be greatly beneficial to your physical, mental, and emotional health. While sleeping, your body performs the important functions of balancing hormones, digesting, toxin removal, healing and repair and neurological processing. Set a goal of getting at least seven hours of sleep per night. Set a timer that reminds you to start your bedtime routine with a reasonable bedtime. If it helps turn your mind off, keep a notepad by your bed to write down to do’s, things you do not want to forget or any concerns that could deprive you of restful sleep. Place the notepad face down. Turn your phone’s notifications off and place the screen side down. Small changes can have a big impact on your sleep for the better.

Tips for Healthy Goal Setting:

1) Focus on one goal at a time. Take small steps that lead to the larger goal. For example, if your goal is to “lose twenty pounds,” set a smaller goal of “lose five pounds in January.” Adjust the smaller goal as time goes on.

2) Be kind to yourself. If you miss one workout, one journal entry, stayed up way too late or ate too many donuts, do not beat yourself up. Get back on track the very next day.

3) Build a support system. Reach out to family and friends who you know will support you and let them know what you are doing. Encourage them to join you in setting goals of their own. Find and join social media challenge groups. Most fitness device companies sponsor

these groups for their users. Find an accountability partner or partners who care about your

health and wellbeing who would agree to support you. Check in with them regularly about

your goals, your struggles, and your progress.

4) Always remember your why. Why am I doing this? Why is this goal important to me?

The answer to these questions can keep you going and help you achieve your goals.

Feel free to reach out via email if you have questions or need help on setting SMART goals. I am happy to help. christacolwell@fitnesswithchrista.com

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