How to Write SMART Goals

How to Write SMART Goals

“Goal setting starts with a pad of paper, a pen, and you.”

A SMART goal is that which is specific, measurable, attainable, relevant (some models use “realistic”) and time-framed (some models use “tangible”).

Specific – A SMART goal describes and observable action of behaviour, using action verbs. It answers the question, “What has to be done?” If goals are too general, they are less effective in providing motivation.

Measurable – It defines the end result in qualitative or quantitative terms. For example: quantities, frequencies, etc.

Attainable – One can be expected to achieve SMART goals provided with the required skills, resources, equipment, etc. They are realistic based on the individual’s circumstances.

Relevant – A SMART goal is relevant to the individual and framed within his/her responsibilities, lifestyle and situation. Goals that are set (or at least accepted) by the individual are more helpful, rather than those imposed by a spouse, physician, trainer, etc.

Time-Framed – SMART goals have specific target dates, frequencies and deadlines. Progressive goals are helpful to increase motivation as each smaller goal is another success.

SMART goals answer specific questions:

1. What action do I need to take?

                 What is the specific action to be taken in order to achieve the SMART goal?

2. To what extent is the action to be taken?

                  How often? How much? When? With whom?

3. For what results?

                  What impact will achieving the SMART goal have in relation to your objectives and long-range plans?

SMART goal assessment tool:

Use the following list of questions to determine if the SMART goals you have developed are specific, measurable, attainable, relevant and time-framed

SPECIFIC

What makes this particular goal specific?

o  Clearly stated

o  Describing a function to be performed

o  Uses action verbs to describe what has to be done

MEASURABLE

How is this goal measurable?

o  It is quantifiable

o  Limits and parameters are defined

o  Results are observable

ATTAINABLE

How is the goal within reach?

o  There is the required degree of experience

o  The necessary skills and knowledge are present

o  The resources to carry the work out are available

RELEVANT

How do you know this goal is relevant?

o  It has a clear link to personal and lifestyle goals

o  It is clearly linked to individual preferences and values

o  It will help you achieve long-term objectives and/or plans

TIMEFRAME

What timeframes have been set for the completion of this goal?

o  It has a clearly defined completion date

o  There is a clearly defined duration of the goal

o  The frequency with which action must be performed is clearly defined

  

Information above was compiled from the following resources:

The Canadian Physical Activity, Fitness & Lifestyle Appraisal, 2^nd Edition, CSEP, 1999

“Performance Review and Planning”, document: SmartGoals.pdf

Lifetango.com

www.virtualteacher.com.au/goal.doc

\Sites\Nine Quick Ln Strat\NineQuick\Setting SMART Goals.doc (yellow)

Creative Class Design Workshop outline, Elizabeth Glenday, 2006

SOUPER easy Tomato Salsa Soup

Tomato Salsa Soup

This is the fastest soup on the planet! Here is a recipe for something that I attribute to some of my personal weight loss success in the past year. I like to have this as an afternoon snack, or with my lunch to boost my "full" feeling and satisfy my love for something hot at lunchtime. If you have a microwave or a thermos, this is highly portable too! You can even bring the ingredients in separately and throw them together in a coffee cup to zap in the staff room microwave. I admit, I use a salsa not available here, it is I love Trader Joe's Double Roasted Salsa and my folks bring me a stock of it whenever they visit from the states. But you can use any salsa product you like (just check the label and substitute one about 5 calories a Tablespoon to match the nutrition info here).

Ingredients

• 1 Cup V-8 juice (low sodium)
• 1 Tbsp Salsa (any kind you like, any heat)
• 1 Tbsp grated Parmesan Cheese (optional*)
• 5 Large Croutons (optional*)

Method

1. Pour the Juice into a microwavable cup or mug. (Or use a pot on the stove if you prefer)
2. Stir in salsa.
3. Heat on high for about 1-2 minutes (or until heated through).
4. Top with croutons and sprinkle with Parmesan cheese.

TIP: For a creamier soup, add the parmesan cheese with the salsa in step 2 and stir through the soup after heating.

Nutritional Values

Per Serving: Calories 107 Carbs 16 g Fat 2 g Protein 5 g

*Leave out the croutons to save 30 calories. Drop the cheese too, for a super low-cal option!

Per Serving: (no cheese or croutons) Calories 55 Carbs 11 g Fat 0 g Protein 1 g

Variations

Once you discover how easy it is, have fun substituting other favourite flavourings for the add ins. Try the basic V-8 juice and salsa with:

• a splash of balsamic vinegar (this is my dad's favourite)
• a sprinkle of your favourite spice (Creole spice or curry blend)
• garnish with a swirl of plain yogurt

What if you make your own version and want to find out the nutritional values? I have discovered a great resource on the internet. Sign up for MyFitnessPal is FREE and the food database is huge. Among other things, you can add your own recipes and it will tell you the nutritional content. Check it out: http://www.myfitnesspal.com

Until next time... happy sipping!

We'll talk soon!

It's SNOT that Bad!

Okay, disclaimer, right off the top. I'm discussing nasal mucus. No particular reason, except that I've been plagued with a sinus infection for about 2 weeks, and well, it's kind of on my mind. Literally!

I first heard about nasal washing while I was studying for my Yoga certification. Jal Neti (nose rinsing) is part of the broader philosophy and practice of yoga, and is explained thus:

"Hatha yoga is a branch of the yogic science, concerned with the

harmonization of forces with the mind and body. The way for its practitioners to achieve the harmony is through various methods of physical and mental cleansing, with one of them being nose rinsing." From www.netiwashnow.com

I was intrigued by the idea, but not ready to try it. Probably should have, because the sinuses remain one of my 'weak links' in terms of the occasional infection after years of chronic childhood hay fever and allergies.

I finally gave this a try a while ago when my mom suggested it. I didn't have the right vessel (I tried to use a cup measure, as I recall) - not effective as it lacked the proper spout and seal features noted below. Barely a drip got through and I ended up pouring saline solution all over my shoulders. I looked into buying a kit, but was a bit taken aback by the cost of the kits and solutions - after all, I was

not serving high tea, I was washing out my sinuses! Anyhow, I forgot about it for a while. My recent sinus invasion caused me to research a bit further. And the what I discovered could change the way I deal with allergies, colds and sinusitis in the future.

Here's what I sniffed out about Neti Pots

Basically, the neti pot is a small pot or other vessel with a spout. There are a variety of styles and configurations available commercially, and you can even use various household items (like a teapot) as long as the vessel has these features:

1. Holds about 8 oz of liquid
2. Has a spout that fits gently within a nostril to create a seal
3. Pours freely
4. Easy to clean

The benefits of regular use include:

1. Clearing nostrils for better breathing
2. Removing excess mucus (nasal congestion)
3. Ridding nostrils of allergens and pollen
4. Washing out soot, dust, smoke or airborne particles
5. Dissolving mucus build up (i.e after air conditioning, dry climates)

Skeptics can nose around a bit further...

If you are skeptical, here is an article on Web MD with some great information. Many surgeons and physicians are recommending the procedure for care after nasal surgeries. Both Oprah Winfrey and Dr Oz have sections on their websites with instructions, information and reports of the benefits.

I found a number of "how to" videos on YouTube -- and a few videos with results that can turn your stomach if things nasal get you queasy. Usually, they tell you when it is going to be gross in the description, so search away: "neti pot demo" will give you quite a list! Here is a link to the best "how to" video I found at the Himalayan Institute's website.

One of the best tips I found on YouTube is that a squeeze bottle is just as effective as a vessel for nasal irrigation. (One guy used a water bottle - hopefully one he no longer uses at the gym!). I found a suitable bottle, and discovered that it provides a bit of gentle pressure that can be needed to get the saline flowing freely when there is lots of congestion. Eureka! I will spare you the description of the results, but suffice it to say I was doing the happy dance. After a few days of full on congested misery, a clear nose feels a bit like winning the lottery!

So I'm happy to report that I'm on the mend now, and will be doing this regularly to ward off further infections.

We'll talk soon!

Fitness Class Reviews.

What makes a really good fitness class?

I had the opportunity to visit a community centre in Worthington, Ohio this week to take a few fitness classes. I did 4 classes: Muscle Mix, and 3 Zumba® workouts. Each class had a different instructor. Here are my thoughts about each class:

Muscle Mix - Tina

I was totally new to the place and the instructor did not offer help with set up. There seemed to be quite a bit too, as some participants already had a step, a Bosu, a pair of light and heavy weights and a mat (turned out these were tucked away, so I only found the equipment after someone came in late and headed for the cabinet to get set up). It struck me that the instructor didn't even notice that I had only found a Bosu and nothing else -- hmmm. The workout was fine, technically, if a bit old-school. Good warm up, and all components of the class were there... but considering the amount of equipment, there was a lot of single-joint action (i.e. bicep curls) without engaging any other training techniques. I admit, I hopped up on the bosu for most of the stationary curls and lifts, just to get some core training in as well. What the heck, it was right in front of me! The instructor was using positive words and motivating language, but was somehow only moderately engaging. What was lacking was sincerity. "Good job" doesn't mean much when she is not actually looking at anyone! I couldn't help but notice that, while she performed all the exercises and all the reps, she didn't appear to be in all that great shape herself. I admit I was sore over the next few days -- I'll blame that on the workout being 'different' enough to shock my muscles. Overall, a bit disappointing, mostly because the description on the handout did not match the experience in the class.

Zumba® with Vicki

Fabulous, inspiring workout! Vicki has the personality, the energy

and the technique all rolled into one. Not only did she interact during class, she even greeted me in the change room when she

noticed the Zumba® logo on my workout gear. In class, she used some great techniques to create feelings of success. She noticed one student (okay, it was me) doing the Samba move quite well, and invited me to the front of the class with her for a few moments during the song. What fun! Later, she mentioned a song and asked, "who loves this one?" and then invited a few participants to come up to the front row to do the song with her. Excellent way to engage the class! Everyone was jazzed, the room was packed. I was so taken with her class, that I "tweeted" about it when I got home. Thanks Vicki -- I might just try some of your fabulous interactive techniques next time I teach!

Zumba® with Sharon

Good workout, fun class! I was initially disappointed that Vicki was not teaching, as she was listed on the schedule, but I guess she needed a sub for some reason. But I was not disappointed once we got started! Sharon has the most amazing hips. Couldn't keep my eyes off her booty... probably shouldn't admit that, but it's true. (Okay, in part, that was because she only used the face the mirror teaching style... I'd love her to turn around and face the group, so we can see her smile too!) Her choreography was simple but challenging enough to be super fun and a fab workout. The hardest part for me was following the steps when she used a song that I have used in my classes! I naturally wanted to do my next move, and of course her moves were different... and great! Loved the challenge and the perspective. Stole a great combo from her for "Jump in the Line" so anyone who does class with me in the next few weeks can try out Sharon's fun choreo!

Oh, and as an aside, I met a nice young lady named Erica who was wearing these cool things on her feet during class -- and I noticed she wore them home too. They are the next best thing to bare feet, apparently, for those who like to go barefoot and still be served in a restaurant!

Zumba with Laura?

Her words were right, but posture, tone of voice and energy were soooooo not there. Her words said "Hi, how are y'all doing?" but her shoulders were slumped and there was no eye contact. Her moves were the same; she kind of 'phoned them in'. I couldn't follow her hip circle combos because I didn't really know what she was trying to do. Same with the arms; they were kinda up there doing something, but not sharp or defined. Just smile, hon, it would have helped... and maybe a snack a before class, or some caffeine? The solution for me was to see what she was kinda-sorta doing and make a decision to define the arms or the move in a way that made sense to me, and gave me the workout I was after. It worked. I still enjoyed the music and the basics of the choreography (which was really quite good -- it was only the execution that was lacking). After class, a regular participant came up to me and said "I just want to tell you how much I enjoyed watching your energy, rhythm, and excitement during the class. You really inspired me!" -- hmmmm. Too bad some of that didn't rub of on Laura, or Lori, or Lauren... sorry, I didn't catch the name!

Tell me what you like/don't like about your next fitness class!

We'll talk soon!

Random acts of Kindness

One day, several months ago, after dropping the kids off to school, my husband returned home with some Tim Horton's coffee. Not entirely unusual. What was odd was the rather shocked but pleased look on his face. "The dude in front of me in the drive-thru paid for our coffee!"

"Huh?" I was very confused!

Totally random act of kindness? Well, turns out he also left his business card, so purists on the subject of charity would argue that since the fellow took credit for it, the act became more of a public relations gesture than a true random act of kindness. Still, I think he gets points! It certainly left my husband with a positive feeling, and we both enjoyed telling the story.

Just before Christmas, the kids and I decided to pay-it-forward. When we got to the drive up window, I asked to pay for the next fellow's order too. I had heard it go through in the loudspeaker behind us, so I knew I wasn't springing for his entire office's coffee run! (We're new at r-a-o-k, so we did play that a bit safe!) The attendant at the window was a bit perplexed but she took the money and smiled. Then we took off giggling... we didn't wait to see the reaction (even though we wanted to) and the kids kept an eye on the car that was behind us in line to be sure he didn't follow us to say thank you... or whatever! We skipped the business card and really had fun escaping detection, and then imagining how everyone might have reacted:

"What if he just got some really bad news and this helped him feel better?"

"Did you see the look on her face? How do you think she'll tell him?"

"That was fun!"

It was so exhilarating that I started to wonder whether the random-act-of-kindness purists would criticize us for boosting our own mood more than the recipient of our scheme. Nevertheless, it is an act of kindness I'll probaby repeat, because everyone is a winner. And if it made our day too, well, so be it!

Today in Walmart, my 7-year-old was recipient of a r-a-o-k! He'd been saving for a few weeks to earn a game that he had his eye on. I helped him with the math and it turned out he was a bit short. His choices: select a slightly cheaper game or wait a week to earn enough for the one in his hand. Well, a bystander overheard the deliberations and tucked a looney in my son's hand with a wink and a smile, "problem solved!" She took the "no credit" approach and quickly disappeared down an aisle before either of us came to our senses enough to be able to thank her. Perhaps she sensed that she also single handedly destroyed a mother's teachable moment! Nevertheless, the grin on my son's face was worth it, and he did learn a valuable lesson: "Gee mom, it's a good thing I'm cute!" (Okay, so that was not the lesson we were going for!)

So the point is, make someone's day. It feels great to be the recipient, but it feels just as good (perhaps even better) to be the one who aims the r-o-a-k and hits the mark. Win-win! Try it!

"Go on, make my day!"

~Clint Eastwood

We'll talk soon!

Family, friends and the Warm Fuzzies

I begin this post with a quote from my 7-year-old son, spoken to me with great sincerity on Christmas Eve, 2010.

"Mom, I don't mind if I don't get any presents. It's all about being together!"

Cameron, 7

Even though he had recently snooped under the tree, where several parcels with his name attached had already been placed, I don't doubt his sincerity! Those big brown eyes understood something: The holidays are a time for connecting.

There have been lots of great posts on Facebook this week that also speak to the importance of connecting with family and friends. Here is a great one:

"Happy New Year Friends and Family! I wish you health, happiness and peace. Hug your family tight, tell them how much you love them every day. Let your friends know how thankful you are to have them in your life ... as I am, that you are in mine! Thank you :-)"

- Faye Del Grande, Access Fitness

Holiday letters and cards still arrive in the mail with regularity (although not in the quantities they did in years past) and I always enjoy catching up with a family "brag rag" or getting a quick scribbled note on a simple card. It means someone included our family in their thoughts and wishes. That is "a good thing," as Martha Stewart would say.

So how do the "warm fuzzies" related here help your health? Well, there is a body of research that suggests that those who have a good network of friendships, enjoy a wide range of health benefits including:

• 22% greater life expectancy
• lower levels of a protein known to be associated with aggressive cancers
• tools to combat stress (friends to assist, provide information, materials and emotional support)
• less risk of cardiovascular problems, immune disorders, and the common cold!

So reach out, accept warm regards at face value, and enjoy connecting with friends and family. We are all victims of chronic busy lives, and wish we could 'be in touch' more often so if the holidays are the excuse (or the reason) to get in touch, then great! Embrace it, and celebrate every "warm fuzzy" sentiment that comes your way!

One final quote, from an old friend I hadn't heard from in years...

Holly days, icicle nights

Down-blanket snowfields beckoning for boots and giggles.

Steaming mugs, warming hearthfires, comfort and joy.

Wishing you a sparkling holiday season and a New Year overflowing with all you love best---

J. M., Ohio

Thank you! And Happy New Year!

We'll talk soon!

Holiday Indulgence: Raspberry "Truffles"

Holiday time is upon us and the treats and temptations are flying in faster than we can deflect them. We're out of our regular routine and already feeling guilty and stressed for spending too much, eating too much, falling off the fitness wagon... you name it. STOP!

Here is a treat you can enjoy with relatively little guilt. You'd never know that it is dense with nutrients, good fats and fibre, and contains very little refined sugar or dairy (just a dot of butter)... but I can't resist telling people once they have tasted them! Enjoy them in moderation, as you would any treat -- but do enjoy them, because the nutrient content and the excellent craving-busting taste is well worth the calories! The recipe is adapted from the Dao of Harmony Dawn Cooking by Nicola Lawrence. I've made it with quite a few of the substitutions listed below.

CHOCOLATE RASPBERRY TRUFFLES

In a small saucepan over medium low heat, stir until creamy:

1/2 cup chopped dates

1/4 cup water

Add, and stir until combined:

1/4 cup Almond Butter

2 tbsp Honey (or substitute maple syrup, agave nectar or rice syrup)

1 tbsp tahini

2 tbsp unsalted butter, melted

Remove from heat and add until well-combined and smooth:

1/2 tsp vanilla

1 tbsp pure raspberry jam

1/2 cup dutch cocoa powder, sifted

1 tbsp raspberry vodka (or substitute framboise fruit wine, or an orange flavoured liquour)

Refrigerate at least 4 hours, or overnight.

Place on a small plate or shallow bowl:

2 tbsp sifted cocoa

Roll mixture by hand into small balls, and roll in the cocoa. Refrigerate until serving.

This "Mock Truffle" has become a regular request at gatherings at our fitness club, and I am happy to fulfil the repeat requests! I usually double the recipe and pop some in the freezer to indulge in with family and friends.

Wishing you a healthy, happy, holiday!

We'll talk soon!