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It’s the New Year, time to act on those resolutions! What are your goals for 2015? Do you HAVE goals? You SHOULD! If you don’t already have a list of things you’d like to accomplish this year (and even if you do), let’s talk about good strategy when establishing your goal(s).

Make all of your goals “S.M.A.R.T.” That is: Specific, Measurable, Attainable, Realistic, and Timely. If you haven’t come up with your goals, use this acronym as a guide. If you DO have goals written down, do they meet the “SMART” criteria or do you need to adjust them?

Let’s use strict pull-ups as our example:

Specific: that’s great that you want to get strict pull-ups… HOW MANY? Do you already have pull-ups? You may want to set a number. Don’t have pull-ups yet? How about 1 for starters! That’s nice and specific!

Measurable: well, if I get that one strict pull-up, I’ve met my goal, so that is definitely measurable. The goal of “pull-ups” is pretty vague… what counts as accomplishing this? One, two, 10? I want to do 1 strict pull-up. BAM, measurable!

Attainable: One strict pull-up is definitely attainable! Breaking the current world record for most consecutive pull-ups? … maybe not. Also, if you happen to have limited shoulder mobility that for some reason may prevent you from performing this movement, this may not longer be a good goal. Apply that to any other movement as well. There are plenty of people out there who will never realistically be able physically to perform a specific movement.

Realistic: do you want to do a muscle-up? That’s great! Can you do a chest-to-bar pull-ups AND ring dips? No? Probably not going to get a muscle up anytime soon, then. Back to our example: one strict pull-up is certainly realistic! After that, make chest-to-bar and ring dips your goal. After you have attained those, muscle ups will be next in line!

Timely: if you don’t put some kind of time frame on it, it may never happen. Your timeline should also be realistic, however.   Use some common sense and be honest with yourself about where you are in your fitness journey. Ask your coach, that’s what we’re here for!

Keep in mind that with any goal, there may be some “extra” work that you will need to do to accomplish it. That doesn’t mean it isn’t a good goal, it just means that you need to be sure about what it is you want and understand what you may need to do to get there!

Let’s get some goals written and start working on making a better you in 2015!

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