BRIO 2020 Vision: Setting SMART Goals for a Healthier YOU

As this decade comes to an end and a bright, new one begins, it is the perfect time to reflect on 2019 accomplishments and explore new goals for 2020.  But this year, we challenge you to add an element of 2020 Vision to your goal setting. What exactly does that mean?  We think it means finding specific inspiration for your goals – we call it BRIO!  It’s the vim, vigor, vitality that inspires you to live a full life of BRIO!  And we want to help create a clear path for a healthier YOU!

Our team of movement experts will help you take stock of the experiences that were most energizing and inspiring for you during 2019. Those moments reflect your values and strengths and will become the building blocks from which you can create your 2020 vision.  Here are a few steps to help you begin:

Set Clear SMART Goals

While we all have great intentions, the only way to truly achieve your dreams is to set clear goals. Most of our accomplishments in life start as ideas, which get refined into goals. Then, commitment and a strategically planned out action plan are what ultimately bring about success. Your roadmap to more BRIO in 2020 starts here.

Get a note pad and answer the following question:

  1. What do you really want to achieve in 2020?  Dig deep, dream big, and write down some ideas. Be creative, and without limit. What inspires you?
  2. Do you want to run faster, run a marathon? Or is it to get rid of back pain, lose weight, or look better in the mirror? Or maybe to graduate from college? Use the answer to this question to start setting goals.
  3. Take the most important wants and write a SMART goal: That is a goal that is Specific,  Measurable,  Attainable,  Relevant/results-oriented, and Timely.

Here is a sample goal: I will run one 10K race each quarter this year, and one-half marathon this year, to become an advanced runner, lose 15 pounds, and to be able to ski this Mardi Gras season.

Now check to see if it is a SMART goal:

Is this goal Specific? 

Have I answered the “W” questions?

  • Who is involved?  Me, my running shoes, and the road.
  • What do I want to accomplish?  To run four 10k and 1 half marathon, lose 15 pounds, and be ready to ski during Mardi Gras.
  • Where will this happen? At the four 10k’s and one-half marathon selected.
  • When will this happen? One race each quarter ending in December.
  • Which requirements and restraints will be part of the process? I will sign up for races in each quarter.
  • Why am I setting this goal? To become an accomplished runner, lose 15 pounds, and be in shape for skiing during Carnival.

Example of a Non-SMART Goal: I want to run more races to lose weight. This is not specific.

 Is this goal Measurable? 

  • How many? Four 10k races and one-half marathon.
  • How will I know when it is accomplished? When I finish my last race.
  • What is at the finish line? December 31, 2020 (complete my goals, lost weight and able to ski)

Is this goal Action Oriented/ Attainable:

Ask yourself is this goal realistic? Yes, I have been an off and on runner for the past four years. I run about 6 miles per week currently. With a proper training schedule, I should be able to achieve these goals within the year.  I am at least 85% confident I can accomplish this goal.

Is this goal Realistic/ Results-oriented:

Yes, this goal is to become an accomplished runner, lose 15 pounds and to be able to ski during Mardi Gras. This goal results-oriented and is important to me.

Does this goal have Time constraints?

Yes, it must be achieved by the end of the year.

Through this exercise, we’ve determined that we have a SMART Goal.

Do you need help developing your SMART goals?  Let our team of physical therapists help you elevate your BRIO in 2020. Call today to book your  PT evaluation.

 

 

4 Tips to Maintain Your Weight During the Holidays

The Holidays are upon us and no matter what, there will be challenges ahead for those who are concerned about weight management. The average weight gain from Thanksgiving through New Years day is 7.5 pounds! It will take a plan and discipline to avoid such an increase in weight throughout the remainder of the year.

Here are some tips on how to maintain your weight during the holidays:

1.) Maintain an Exercise Program

First, you should maintain your exercise program and perhaps increase your cardio activity. Exercise will keep the metabolic rate up and sustain your muscle mass. Since muscle is the engine that burns fat, we want to keep it fired up. If you indulge in a meal laden in fat and carbohydrates, follow it with a walk outside. This will help you digest food and you will feel better if you get up and move.

2.) Make Healthy Food Choices

Try to make good food choices on days where food is the center of the holiday. Do NOT skip breakfast! This will assure that you will be less hungry when you are faced with the feast later in the day. Turkey is a good choice. Mashed potatoes, stuffing and dessert, not so much. To be sure that veggies are readily available for your holiday meal, why not bring them yourself? If you slip up and indulge in a highly caloric meal, do not beat yourself up; move on, and get back on track the next meal. If you use one large meal as a gateway to further indulgence, however, you are certain to gain weight.

3.) Get Rid of the Leftovers

If you are the host of the holiday meal, pack up the leftovers and send them home with your guests. They will enjoy having them and you will have a clean slate to keep yourself on track. If your host offers you calorie-rich leftovers, accept them graciously and discard them as soon as you get home.

4.) Limit Opportunities for Overindulgence

Finally, limit your exposure. You do not have to attend every luncheon and party during the holidays. Set your priorities and choose your events accordingly. You do not have to reveal that weight management is your priority, just politely decline some of the invitations saying that you have a “prior commitment”.

Keeping your body healthy should be your priority. No one performs their best physically, mentally, or emotionally when they are overweight. At Baudry, we encourage WELLNESS! We want you to feel your best! Enjoy your time with family and friends and have a happy and healthy holiday season!