PADDLES UP

All Nations

Setting S.M.A.R.T Goals

Anyone who has ever set out to achieve a goal can tell you that follow through is everything! A great strategy for helping you stay on track is setting S.M.A.R.T. goals - in this case, targets for your fitness outcome that are Specific, Measurable, Achievable, Realistic, Time-Bound.

 

No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or joining your first canoe journey -making change requires planning and SMART goal setting. 
 

Follow these guidelines to setting SMART goals and you will be surprised at what you can do:
 

  1. Specific. Your goal should be clear and easy to understand. 

    • "Getting Healthy” is too general - there are dozens of ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and make it more manageable.

    • Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”
       

  2. Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.
     

  3. Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. 

    • Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. 

    • A measurable, attainable goal could be, “I will lose 7% of my body weight.” 
       

  4. Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.

    • Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you. 
       

  5. Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started. 

    • Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”


Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples:
 

  • I will walk 5 days every week for 30 minutes each. 

  • I will drink water instead of soda every day this week. 

  • I will bring my lunch to work instead of eating out 4 days this week. 

Making a S.M.A.R.T goal is easy - it just takes practice!

American Council on Exercise

All Nations
Paddles Up

During Tribal Journeys 2018, a small determined group met to discuss some of the challenges facing canoe families and host nations. This website is a result of those early conversations. We welcome your feedback and comments.

Email: cultureandheritage@klahoose.org

Phone: 1-250-935-6536

About

Support Us

Host Nations

Canoe Families

Meetings & Events

Communications

Contact

Quick Links