Happy New Year! There are 365 brand new days in this year which means a clean slate to start 2026! What would you like to accomplish with this shiny new year? Paying off debt? Saving more for emergencies? Planning a bucket list vacation? Retire? So many thoughts and ideas enter our brain and it is good to write things down, and start organizing and prioritizing what we want to do in an achievable manner.
Most people give up on their goals because they are lofty and feel unobtainable. Which goal would be easier to accomplish: lose 50 pounds or lose 1 pound a week for the next 50 weeks? It’s the same goal, however, it is framed differently. After a few weeks of trying, if we don’t see instant results, we start to give up and determine, well, I tried, I guess it’s just not possible. Maybe next time? Wrong. It is the mindset, how we break it into baby steps and how it is being planned out. You don’t starve yourself for a few weeks and then hit the gym. Create a plan and build on simple habits: instead of consuming 2100 calories per day, go for 2000 calories per day and a 15 min brisk walk, then build on that. 2000 calories a day and a 16 min walk, then 17 mins, then 18 mins until you get to 30 mins. Maybe the brisk walk turns into a jog, maybe jogging turns into running. Maybe you hate walking, jogging and running and you get a rebounder to mimic jump roping. Try a rower or an air bike. Then do some light weight training. So many possibilities. Let’s breakdown SMART Goals and maybe this is the year it happens!
Use the SMART Framework
Be Specific. What is it that you want to do? Why is it so important to you?
Measurable: How will you track your progress and when will you know you succeeded?
Realistic: Something challenging that can be achieved. While it can be fun to toss out something wild, make sure it is actually something you can do.
Timely: How much time will it take to complete this goal? What is your specific deadline? And try not to procrastinate!
Make a Plan
Write down your SMART goal and what are the action steps you will take.
Keep it manageable. What are small steps you can take each day to get closer to your goal. Remember, Rome wasn’t built in a day!
Track your progress. There is a reason why I wear a SMART watch; it helps me track my progress with my sleep and my move goals/exercise.
Stay flexible. Things will not always go to plan, and it’s okay to make adjustments to your goals as needed. I find when I travel, especially in a different time zone, it can throw off my sleep, my diet and my exercise routine. It’s okay to adjust and reset for 1-2 days, then pick up where you left off. Listen to your body.
Find support. I am a huge fan of an accountability partner. When I travel, it is usually my oldest daughter, Stephanie, who is a competitive gymnast. We sign up for Beach Body Boot Camps and challenge each other (she usually wins). It's easy to want to sleep in or make excuses, and while it may be a vacation, it’s still a goal of mine to stay fit, so I enjoy knocking my workout out first thing in the morning so I have the rest of the day at my leisure with my goals accomplished.
Let’s take everything we just learned and work on a SMART Goal for 2026.
I want to maintain my ideal body weight and build on my strength & balance. It is important to me to commit to be fit and take care of myself. A lot of people count on me, and without a healthy version of myself, I cannot help others.
I will workout 4-5 times a week, eat a healthy diet for 2/3rds of my meals, drink a gallon of water each day, and continue to work on my mindset through awareness.Kickboxing is important to me, so I will continue to guard my calendar so I can attend on Thursdays. I have a 20 week streak on the Peloton I do not want to break, so I will continue to ride with Sam Yo (Yes Yo!) as he has the best music and motivates me. Low impact workouts are still workouts! Briskly walking on the treadmill is the best time to watch a favorite TV series or one recommended by a friend or client. Be sure to end 3 or 4 workouts with 10 minutes of weights/strength training.
I will need to identify times at the start of each week to ensure it is achievable. Typically 2-4 weekdays and 1-2 weekend days, depending on my work, family and social commitments. Good thing I have Jesse Itzler’s Big A$$ Calendar filled out through June so I can plan ahead and I have a photo in my phone so I can reconcile it to my work calendar and phone calendar. Why do I have so many calendars?!
I will make sure my refrigerators at home and at the office are stocked with healthy choices. Meal planning on Sundays will set me up for success so the food is already ready to eat or needs minimal time to be ready. It’s okay to order grocery delivery, beats ordering fast food!
When I travel, I will sign up for workout classes if available to me, and pack workout clothes so I can explore the city I am in with a brisk walk.
Sleep is important to me, so I will do my best to make sure 6 out of 7 nights of the week I am able to sleep for 8 hours. Sometimes I will be out late cheering on my Wildcats or at a concert, and that’s okay. I need to live a little too! Walking from the parking garage to McKale and cheering on the Cardiac Cats is about a full blown workout anyways. Eat at home and bring bottled water so I can stay hydrated while I scream at the refs for bad calls.
Ready to make your plan?