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My Fitness Story: Diets and Training

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Published: May 7, 2019

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SMART Fitness Goals Examples to Motivate You

All you need is the belief that you can get there.

Just about everyone wants to improve or work on something when it comes to their personal physical fitness. From weight loss to eating more nutritious foods to training for a triathlon, each person has their own unique physical activity goals. There are tons of ways to go about making these desired lifestyle, diet, and exercise changes. But often, despite our best intentions, we fail to stick with or reach our fitness goals.

Some people find that they can come up with a plan and a time frame to succeed, but for many, the execution is where they struggle. Know that it is very common to be all-in for your goal at first but then to slowly lose steam. Or to make many grand plans but not follow through at all.

However, it’s not simply about lack of drive or willingness to put in the work seven days a week. Really, it’s about not effectively structuring or understanding your goal—and the process of going after it. This is where setting a SMART fitness goal can help.

Setting up SMART fitness goals for yourself will give you a roadmap for securing your goal, a strategy that optimizes your chances for success. This process will make you accountable and help you see the path forward.

You’ll know exactly what you are committing to do and see the light at the end of the tunnel. Whether you want to stick to a healthier diet, drop a dress size, improve your overall health and fitness, or walk more steps each day, making SMART fitness goals can help get you there.

Learn what a SMART fitness goal is, see examples of SMART fitness goals, and discover how to use SMART goals to help you reach all the health and fitness aims you desire.

SMART Fitness Goals Examples

One easy way to understand how to use SMART is to look at an example of using a SMART fitness goal. For instance, generally, if you want to lose weight using SMART fitness goals, you pick one area of your diet to make an adjustment for a set amount of time. You might decide to cut sugary sodas out of your diet altogether. Or if you tend to drink three or four of these drinks a day, you might simply decide to drop down to indulging in just one daily for one week straight.

That’s the SMART approach. Essentially, you use the same SMART goal template each time but just swap out the exact thing you are wanting to do for each goal. It’s an easy, concrete approach that helps keep you focused on your aim. You know exactly what you need to do, which makes following through much more likely.

Once you get the hang of setting SMART fitness goals, you will be on your way to achieving your goals and living the lifestyle you truly want. But first, let’s dive into exactly what SMART means.

What are SMART goals?

SMART goal-setting is a technique used to guide goal making and optimize achievement. The word “SMART,” an acronym that was first developed with business goals in mind, represents a method that can be utilized and adapted for the pursuit of any type of activity, including those having to do with fitness and lifestyle.

There are a variety of versions of SMART. But generally, it stands for Specific, Measurable, Attainable/Achievable, Relevant/Realistic, and Time-bound/Timeframe.

In other words, a SMART goal is something that is distinct and precise. In fact, the specificity of your goal is key to the magic of SMART goal-setting. As in, your goal is the opposite of vague. Rather than broadly deciding that you will eat better or start exercising, you tease out a specific item that you will pursue, such as running two miles per day, eating five servings of fruit daily, or skipping dessert.

Measurable means that your goal has a specific quantifiable aspect. For example, instead of aiming to walk more steps each day, you will determine exactly how many more steps to add, such as 500 more per day. Or you’ll decide to do 100 jumping jacks and 50 burpees three times per week.

The attainable or achievable part of SMART means simply that the fitness goal needs to be something you can actually accomplish. So, don’t decide to run a marathon the first week you begin a running program. You want to challenge yourself, but going overboard is a surefire way to disappointment.

And even if you start off fully committed to an overly ambitious goal, you’re likely to burn out before reaching your final goal. Instead, set a more realistic goal that you really can do and sustain over time, such as adding an extra half mile to your run every three days for a three-week period.

Making sure your lifestyle goal is relevant and realistic is also key. The SMART goal needs to make sense as a part of reaching your ultimate goal. So, if you long to get in shape, you’ll want to pick goals that apply directly to this aim.

For instance, you might decide to ride your bike to and from work. Or instead of walking your dog twice around the block each night, you can up that to five times. But aiming for 50 times around the block most likely won’t be realistic, unless you have unlimited time and energy.

Additionally, the goals need to fit into your fitness plan. So, setting goals to read more or eat less meat aren’t directly relevant to your goal of getting fit. And deciding you’ll workout for three hours a day may be completely unrealistic, so pick a more plausible goal.

Lastly, make sure your goal is time-bound, meaning that you set a specific timeframe in which to pursue and complete your goal. So, rather than deciding to eliminate sugar forever, you want to make your SMART goal to last for one day or one week or one month. Having a set duration gives you a finish line. And having a potential end in sight—and the tangible victory you get from lasting the entire prescribed time—sets you up to stick with the goal until the time is up.

What are SMART fitness goal examples?

Examples of SMART fitness goals include picking a food or drink you want to eat more or less of and then coming up with an exact amount that you will either consume or abstain from eating or drinking over the course of a specific amount of time. You might decide to eliminate dessert or fast food for two weeks or you could choose brown rice over white rice or replace butter with olive oil in your food for a month.

SMART goals for exercise might be to do three sets of 10 push ups each day or to do 100 sit ups and 50 push ups daily for two weeks. Other ideas include swimming 20 laps twice a week or playing basketball with your friends for an hour every Friday night for a month. You might use the stairs instead of the elevator. You might play squash or soccer three times a week. You might decide to read three motivation quotes about health and fitness each day. You could choose to stick to a set bedtime routine and schedule for a week.

Whatever you decide, just make sure it is a specific, achievable goal that makes sense for your ultimate goal. And that you can track your progress over the course of your challenge for an exact period of time.

Your larger fitness and lifestyle goal may be to lose weight, eat better, get in shape, become more physically active, get healthier, sleep better, feel better in your body, or any other health or fitness aim that resonates with you. However, your SMART goal will be a concrete, doable, relevant item that you’ll commit to pursuing for a set duration.

Things to consider before setting your SMART fitness goals

Remember that while you want to challenge yourself, if you start out small, you are more likely to have a realistic and achievable goal. While it’s understandable to want to go for a big dream from the start, such as running 10 miles a day, that’s not likely to happen right away. Nor does it need to!

Making your goal something a bit more modest is a way to set yourself up for success—and protect yourself from getting discouraged. The aim is to pick something that’s just out of reach rather than something that’s still out of sight. That’s not to say that ultimately you can’t get there, just that you take it one step at a time.

That’s the beauty of using SMART goals. You find a specific objective and go after it over a specific amount of time. Once you reach that finish line, you can decide to re-up the goal if it serves you well or you feel it is still needed. You can also choose to abandon or modify the goal. Whatever you decide, if you reach the initial goal, you still have the feeling of success—even if you don’t continue whatever the practice was.

SMART goals are more likely to succeed because they are completely personalized to your wishes, wants, and situation. In other words, instead of trying to jump on the bandwagon of the latest fitness, diet, health, or wellness trend, you tailor your goal to exactly what will work for you.

Another great plus of this approach to time management and goal setting is that you are always in a test phase and have the opportunity to keep refining your methods as each SMART goal comes to a close.

So, if you chose to drink 10 glasses of water daily but found that you were still thirsty you could switch to drinking 12 a day. Or if you end up waking up at night to use the restroom, you might cut back to 8 glasses of water a day or decide only to drink them before 5 pm. Alternatively, if you struggled to drink all that water, you might try flavored water, instead.

Essentially, the SMART approach gives you ample opportunity to keep finetuning your goals to make them more relevant and achievable.

The benefits of setting both long-term and short-term SMART fitness goals

Another great thing about SMART fitness goals is that you can have more than one at a time. In fact, having both long-term and short-term goals can help you stay motivated while also inching your way toward your ultimate fitness aims.

Start small, build big

Short-term goals with a duration of, say, a few days or weeks, are easier to stick to because, well, they are shorter. For example, if you want to give up candy, you might know for sure that you can go a few hours without eating any. But the idea of lasting a week or longer seems overwhelming. So, you might make it your goal to not eat candy for one whole day.

Success builds over time

Then, once you reach that milestone, you can decide either to go again or maybe to up the stakes to two days at a time. In this way, your long-term goal may be to eat candy only once a month or never again. But you can use multiple short-term goals to get you there. Getting that short-term goal success helps to keep you focused on the present and tends to feed the desire and willpower to stay committed to your goal.

Creativity it key

Additionally, having both short- and long-term goals at your disposal can help to facilitate some creativity on your part. And this process can lend your goal-setting into a bit of a game. Making it feel like a game certainly boosts the likelihood that you’ll stick around to play. In other words, piecing together a variety of short-term goals to get to your long-term ones helps to build and sustain your motivation—and sense of success—along the way.

SMART fitness goals examples for absolute beginners

Here are some more examples that may work well for SMART fitness goal beginners:

Take the stairs an extra time every day

Drink two glasses of water with every meal

Only eat dessert on the weekends, do not eat any chips, begin tracking your steps each day, then add 200 more steps each day for a week, walk on the treadmill for 15 minutes a day, bike for 20 minutes three times a week, swim for 30 minutes every other day, instead of fried food, choose baked or steamed.

Skip your afternoon snack

Choose fruit instead of chocolate for an evening treat, switch to 1% milk rather than drinking whole milk, use salad plates rather than dinner plates to reduce portion size, when you go out to eat, skip the appetizer, have one glass of wine with dinner rather than two.

Do a circuit of 10 weights

Do 20 sit-ups each morning, do 10 push-ups before bed, do 30 second planks daily.

Do 60 second wall sits each day

Remember that these fitness goal examples are simply that—examples. You can pick a few to try or you can create your own. The key is to pick a specific goal to pursue within a set timeframe. Make the duration something that seems a little bit hard but not so challenging that it feels impossible. If you think one week is too long to stick to your goal, lower your intent to a few days. Conversely, if you know you can go a week without drinking a soda, you might want to strive for lasting two weeks or even a month.

Then, once you get there, you can opt to extend your goal for another time period. And at a certain point, you might even find that your SMART fitness goal has become a new healthy habit, one that you can sustain much more easily—eventually, even without the SMART goal framework.

Key takeaways

Using the SMART goal management method to reach your health and fitness aims is a great way to set yourself up to reach your goals. The SMART system guides you to select specific, time-sensitive goals that you can actually achieve. And having a clock ticking is sure to boost your motivation and help you stick to your plan.

Plus, even if you have trouble meeting to your goal, instead of getting discouraged, all you need to do is to modify your SMART fitness goal into something you really can stick with. So, look at your SMART goal setting as an experiment as well as a challenge. There is no failure, only information you can use to create better, more realistic goals for yourself in the future. In other words, if you don’t make your SMART goal the first time, try and try again.

As you get the hang of the SMART method, you’ll soon become a whiz at tailoring your goals to fit your particular needs and lifestyle while also picking something that furthers your short- and long-term goals. So, get inspired by the examples of SMART fitness goals. Then, go ahead, tinker, have fun, and create some personal SMART goals that will get you on the path to reaching the health and fitness goals you truly want to achieve. All you need is the belief that you can get there—and the know-how that comes with following the SMART goal-setting plan.

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How to Set Realistic Fitness Goals You’ll Actually Achieve, According to Top Trainers

By Jenny McCoy, C.P.T.

Fitness goals are important on several counts. They hold us accountable, expand our definition of possible, and encourage us to push through temporary discomfort for longer-lasting change. But figuring out how to set fitness goals you'll actually want to attain can be part art, part science.

Mark DiSalvo , NYC-based certified strength and conditioning specialist, explains it this way: A good fitness goal can be “your North Star when you have bad days,” he tells SELF. In other words, a goal, if thoughtful and well structured, can give you the extra incentive to keep going when motivation wanes, or when life otherwise gets in the way.

The problem is that during this time of year, it's easy to get caught up in the rush of New Year's resolutions and set goals that are too lofty, unsustainable, and otherwise unrealistic. We then fail to achieve them and feel worse about ourselves than before we started. This year, to avoid that detrimental downward spiral altogether, we asked DiSalvo and four other top trainers to share their advice for doing fitness goal setting right. Here, 11 of their tips for enacting real, positive change.

1. Focus on one goal at a time.

When it comes to setting a fitness goal, “one of the biggest mistakes is that people try to do too much at one time,” Kellen Scantlebury , D.P.T., certified strength and conditioning specialist and founder of Fit Club NY , tells SELF. Perhaps you want to hit the gym every day, cut out added sugar, and get at least eight hours of sleep a night. Trying to tackle that much at once is essentially just setting yourself up for failure. With so many things to achieve, “people get anxious, and if they didn’t do one thing, they feel like a failure,” says Scantlebury. This can lead to negative self-talk that lowers your chances of achieving any of the goals.

Instead, pick one thing you want to crush—like, doing a pull-up, or completing your first-ever 5K—and channel your efforts into achieving that before exploring another goal.

2. Make it your own.

It can be easy to scroll through the ‘gram and feel inspired-yet-envious by images of the super fit. Yet basing your own goals off of what you see others achieving is neither productive nor practical.

“When we are bombarded by images of what fitness should look like and how we should do XYZ, it can be hard to identify what’s good for you,” Tony Vidal, NYC-based certified strength and conditioning specialist and master trainer with fitness app POPiN , tells SELF. Certain things that top athletes can do—run a marathon, do 100 push-ups, master the most challenging yoga poses—“may be great for them, but it’s not metric that everyone should be measured by,” says Vidal. In other words, your goal should be your goal—something that you personally are excited about and realistically able to achieve—not someone else’s.

3. Make it measurable, specific, and time-bound.

Having a measurable goal allows your to track your progress, says Vidal, and the more specific your goal, the clearer the path to achieving it becomes, adds DiSalvo.

Wanting to “be stronger,” for example, is a great place to start, but what does that mean to you? Saying you want to increase the number of push-ups you can do makes the goal measurable , and saying you want to be able to do 20 push-ups in one minute makes it specific . On top of that, the goal should be time-bound, as this helps you focus your efforts, develop a more structured plan for actually achieving the goal, and creates a sense of urgency that can be motivating. Examples of measurable, specific, and time-bound goals include being able to deadlift 10 repetitions with 50 pounds in three months, running a 5K nonstop by the end of the year, and correctly performing a pull-up by the start of summer.

A great way to remember this is through the SMART method, which helps you make sure your goal is specific, measurable, attainable, relevant, and timely. Learn more about setting goals using the SMART method here .

4. Set the bar low—at least, at first.

Speaking of attainable: “Your goal should seem relatively easy or within reach of what you are doing,” Mike Clancy , NYC-based certified strength and conditioning specialist, tells SELF. Why? If you think it’s easy, you have likely already worked through any mental obstacles that could thwart your progress, he explains. On the confidence scale, you should be at a 9 out of 10 when it comes to your belief that you’ll actually achieve your goal. The less confident you are, the less likely you will adhere to the steps needed to make it happen, says Clancy.

Plus, attainable goals help ensure that you start out with some all-important wins. “The more success you have in your fitness journey, the more you will stay with it,” adds Scantlebury. Having this success early on is especially important as it builds confidence that can snowball into long-term results.

5. Play the long game.

We all want instant gratification, but it’s important to be realistic with the time frame you develop for achieving your goal, says DiSalvo. “Lasting changes take a while,” he explains.

Know that “you are never going to make an overhaul in one week,” adds Scantlebury. Instead, pick a goal that can be achieved over the course of several months or even a year. A long-term mentality will help you see your goal as a lifestyle change, rather than quick fix, and you’ll be much more likely to adhere to it.

6. Understand what’s driving your goal.

Sometimes fitness goals are driven by underlying fears, insecurities, or body image issues—like wanting to run a marathon because you were bullied in middle school gym class, or signing up for a CrossFit class because an ex once commented on your weight—and it’s important to address these issues rather than assuming achieving your goal will assuage them.

“Depending on what you are trying to accomplish, it can stir up a lot of emotions,” says DiSalvo. If thinking about your goal brings anxiety and/or triggers past mental struggles, consider talking with a mental health professional .

7. Be flexible in your definition of success.

Though it is important to make your goal specific, it’s also important to give yourself permission to alter it as you progress with your fitness journey. Perhaps a goal that seemed appropriately challenging at first is actually way too tough to maintain, or vice versa.

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“If your definition of success is rigid, it will be hard to maintain that,” says Vidal. Set goals you think you can achieve and then modify them as you understand more what you are capable of, Kollins Ezekh, certified personal trainer, group fitness expert and director of programming at Mayweather Boxing + Fitness , tells SELF. There's nothing wrong with moving the goal posts as you get more comfortable with your body's abilities.

8. Develop micro goals on the way to your big goal.

Within your larger goal you should schedule in smaller, confidence-building goals that are achievable in a shorter time period. For example, say you want to run a nine-minute mile. During your training, you should make a smaller goal, like running a half mile in five minutes, to both show yourself how much you've accomplished and assess where you currently are. “It’s all about those little victories,” explains DiSalvo. “You want to be able to reward yourself mentally.” Having to wait too long to feel like you’ve accomplished anything can diminish your motivation and pull you off track entirely.

In general, it’s good to set micro goals that can be achieved every two to three weeks, suggests Clancy. That amount of time can help you determine if you’re macro goal is realistic and provide the chance to scale things back if needed.

9. Consider a professional’s input.

If you’re having a hard time evaluating your current fitness level, determining what would be a realistic goal, and/or just feeling overwhelmed about the process, it can be helpful to consult an expert, like a certified personal trainer. “A professional can help give you guidance on how realistic your goal is and can help you set markers along the way, so you can check in and confirm you are on the right track over time,” says Ezekh.

At Fit Club NY, for example, Scantlebury will ask clients about various factors influencing their lifestyle, including their prior history with fitness (e.g. Have they trained before? Are they a former athlete? Do they have experience lifting weights?), their nutrition, their work and social history (e.g. Do they have a demanding, high-stress job? Do they go out frequently?, etc.). These questions aren’t to judge; they’re to understand, explains Scantlebury. “Once we understand their life, we can create a program around that works for them.”

On top of that, Scantlebury will conduct several athletic tests—like endurance tests and strength tests—to assess someone’s baseline level of fitness. Though you can ask yourself these questions and conduct fitness tests on yourself, if you’re new to fitness, it may be helpful to get an expert’s input.

10. Be honest about your prior and current habits.

Asking yourself the tough questions can help you honestly evaluate what’s most appropriate for you. Have you been somebody who in the past has crushed several fitness goals and just wants to take it to the next level? If that’s the case, you could likely tackle a more complex goal, says DiSalvo, like running a long distance race at a certain pace.

But if you’re new to fitness, which of course is totally okay, you may want to focus on more simple behavior modifications, like going to the gym a certain number of days a week, says DiSalvo.

“If you want to see measurable progression, you have to be realistic with what you are currently doing,” says Clancy. If your routine doesn’t involve any form of exercise, suddenly getting yourself to the gym five days a week—while certainly possible—may not be the most practical or realistic goal.

On top of that, it’s helpful to consider what has stopped you from achieving goals in the past. If you have a chronically hard time getting up the morning, for example, sign up for evening workout classes rather than aiming for those 6 a.m. sessions. Being honest with yourself will help you identify and eliminate barriers before you get started.

11. Plan for a support system.

When thinking about your goal, you should also think about who in your life could encourage, motivate, and hold you accountable to it. Then recruit them whenever you're in need of support. “If people you spend the most time with are supportive of your goals, it will make a huge difference," says Ezekh.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

13 SMART Fitness Goals Examples That Will Motivate You

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How many times did you set a fitness goal that failed? If you’re like most people, probably more than once. The problem often lies with how we set our goals. A simple “get in shape” won’t do it.

There’s a much more efficient way to motivate yourself. The secret is in setting the correct type of goals: SMART goals. Fitness plans should work, and this innovative approach can help.

Table of Contents

What Are SMART Goals?

SMART goals are process-oriented objectives that create a path to success. They detail the specifics about how you can achieve a fitness or other life goal. For example, “I want to get fit” is a typical outcome-oriented goal. Likewise, “I will run 5K on Saturday mornings, lower my carb intake , and do 15 minutes of HIIT exercises three times per week for the next month” is a process-oriented SMART goal.

SMART is an acronym that stands for “Specific, Measurable, Attainable, Relevant, and Time-Bound. Here’s what each word represents:

S: Specific

Being specific about your fitness goals means you know exactly what it is you have to do. For example, “Run more” isn’t detailed enough. “Run in the park for thirty minutes each day for two weeks in a row” is a more specific plan. Your goal should answer the “Who?” “What?” “Where?” “When?” and “Why?” questions.

M: Measurable

Add time, amount, or any other unit that will make it easier to measure the goal. If we take the previous example, thirty minutes and two weeks are the time metrics for the plan. This could also be “5K,” “1500 calories,” or another type of measurement.

The point of measurable goals is to make it easier to track your goal progress.

A: Attainable

Attainable goals are essential in fitness. Unfortunately, people often set unreasonably lofty goals that include losing too much weight over too short a period or lifting a heavy set of weights too soon. Not only does failing these goals lead to frustration, but it can also cause injury and illness. Instead, you want to set goals that push you just a little bit over your current limits but that you can and will accomplish.

R: Relevant

When setting a goal, make it relevant to what you really want. For example, running a marathon is irrelevant if your goal is to build upper-body strength and vice versa.

Relevant goals go beyond the small milestones. They are in line with everything that matters in your life, from your career to personal well-being.

T: Time-Bound

Time-bound goals have deadlines. A time-bound fitness goal is much more exciting. For example, the difference between “running a marathon” and “running a marathon next year” is huge. The latter creates a sense of urgency and requires you to plan your goal in even more detail. As the deadline approaches, it will be evident whether or not you are on track to achieve your goal.

SMART goals are all about focusing on the process instead of the outcome . If you want to learn more about SMART goals, check out this blog post .

Why SMART Goals Are Important for Fitness

By setting a goal, we lay the foundation for success. However, not all goals are created equally. When it comes to fitness, most people’s goal lists are similar:

• Get in shape
• Lose weight
• Lift more weight
• Improve overall health

These are common goals oriented towards the desired outcome. But SMART fitness goals are different. They remind you of your priorities, let you track your progress, motivate you throughout the process, and make sure you see the desired outcome.

Here’s an overview of how SMART goals benefit fitness enthusiasts:

• They help achieve desired results faster
• They outline what it takes to reach the desired fitness level
• They keep motivation levels up
• They support healthy choices
• They reduce the element of disappointment and frustration from not achieving goals

Creating a SMART goal for fitness is easy. Just get a pen and a paper and come up with an outline for each SMART goal. You can also use these printable worksheets to help you begin. And if you’re not feeling inspired, here are some examples to get you started:

13 SMART Goal Examples for Fitness

1. get healthier.

“ To get healthy by next year, I will eat more balanced meals and start exercising. I will exercise three times per week for at least 30 minutes. I can choose between HIIT, running, and swimming. I will meal prep on Sundays to make sure I eat enough healthy foods throughout the week. ”

S : Compare this goal to the “Get healthy” statement. The SMART goal clearly states what steps you have to follow to get healthy.

M : We’ve got plenty of milestones here: getting healthier by next year, getting three workouts in each week, and doing so for at least 30 minutes at a time. It’s easy to track progress when you know how much of something you need to do.

A : This goal is attainable. It is spread throughout the year, and the activities shouldn’t be too overwhelming.

R : The goal is relevant to you becoming a healthier person and raising your fitness level.

T : This goal has two deadlines – weekly milestones to reach and a big yearly deadline to push for.

2. Walk More

“ To get more steps in over the next month, I will park two blocks away, walk for at least 30 minutes five times per week, and get off the bus three stops earlier. I will also take my dog for a walk for 10 minutes longer and take the stairs instead of the elevator. ”

S : This goal is specific about how you can get more steps in throughout the week.

M : Most people already use step counting apps on their phones. In case you don’t, you can always download one from Google Play or the App Store . Just type in “Step counter” and install the app you like best.

A : This goal won’t make you feel overwhelmed about walking crazy distances or getting in 10,000 steps every day. The goal is to walk more overall, and it’s totally doable when you implement small lifestyle changes like the ones above. You can always adjust the plan, so it’s more suitable for your current habits.

R : This goal is relevant to raising your fitness levels and feeling better overall.

T : By the end of the month, you should have walked at least 30 minutes five times each week.

3. Run a 5K

“ To run a 5K, I will come up with a personalized workout plan. I will start with interval runs with ten repetitions of a two-minute run and 30-second rest. Then, I will slowly increase the running time until I feel comfortable running a 5K without a break. I’ll do at least three runs per week. I will be able to run a 5K after 30 days. ”

S : This goal describes how you can prepare yourself for a 5K run in one month. You can find plenty of 5K (or any distance you want to achieve) interval plans online, so use those to bolster the foundation of your plan.

M : This plan is all about measuring the time and distance you run. As you increase your running time, you’ll cover more distance.

A : Compare this goal to the “Run a 5K in two weeks” statement. Not only is it overwhelming (given the fact you’re not a professional runner), but it’s highly unrealistic unless you can dedicate hours to workouts each day.

R : This goal is relevant because it promotes your overall health and supports your goal of finishing a 5K.

T : The goal is to complete ten series of two-minute runs and 30-second rests, so you’ll be working with an interval timer app. This should lead to you running a full 5K after one month.

4. Lose Weight

“ To lose ten pounds in four months, I will focus on strength exercises to boost my resting metabolism. I will do strength workouts twice per week and combine them with one HIIT workout once a week. I will reduce sugar and increase protein and fiber intake. ”

S : This goal is specific about how you can lose weight in four months: strength and HIIT workouts, reduced sugar intake, and increased protein and fiber intake.

M : The weight loss can be measured, and the planned workouts each week are your milestones.

A : Losing ten pounds in four months is realistic. It’s also healthy. Don’t overwhelm yourself with unachievable goals like shedding a dozen pounds in one month – those plans always turn out badly.

R : The goal is relevant to you, increasing your fitness levels and being healthier, which is the ultimate aim.

T : The deadline is four months. There are also smaller deadlines for doing three workouts by the end of each week.

5. Lift More Weights

“ To do ten reps with 30-pound weights, I will start with ten reps of 10-pound weights and slowly increase the weight for the last rep. Then, as I get stronger, I will add one rep of 30-pound weights and build my way to ten reps in two months. ”

S : This goal outlines the plan in detail – slowly increase the weight until you reach the desired goal.

M : The ten and 30-pound weights (and anything in between) are the measurable part.

A : This goal won’t put too much pressure on you because you know you’ll get there gradually if you push yourself and you give yourself a reasonable deadline.

R : The goal is relevant to you to lift more weights, one part of fitness.

T : The deadline is two months, which gives you just enough room for gradual progress.

6. Go to the Gym More Often

“ To make time to go to the gym three times per week, I will finish all my assignments on time, do meal prep to save time on cooking, and stop binge-watching Netflix. This will also help me spend less on food delivery and direct those funds toward my monthly gym budget. ”

S : The goal is specific in how it can help you get to the gym three times per week. It lists three things that can distract you from going to the gym but can be adjusted to fit your lifestyle.

M : Each week you hit the gym three times is a milestone reached. Getting more from your gym membership is also a good quantifier.

A : Once you limit distractions, you’ll find more time for the gym, making this goal easily attainable. Plus, if your budget is a problem, you can simply cut out some luxuries to save enough for what matters.

R : This goal is relevant in a way that promotes you to visit the gym more often.

T : The weekly deadline of three gym visits will push you not to procrastinate and to get those workouts in.

7. Burn More Calories

“ My calorie tracker says I currently burn 1,000 calories per week. So I will walk and exercise more to burn 300 extra calories weekly. ”

S : Instead of “I will exercise more,” you specified the number of calories you’ll burn.

M : If your calorie app tracker says you burn 1,000 calories per week, you’ll already be able to track whether or not you succeed in your new goal.

A : Since you already burn 1,000 calories per week, it’s manageable to bump the number up a bit. You can even burn the extra 300 calories through a single extra workout.

R : If your main goal is to lose weight or improve your fitness levels, this goal is relevant to the desired outcome.

T : This is a weekly goal, so the count resets by the end of each week. You’re free to keep going with the same plan or come up with a new one afterward.

8. Stretch More Often

“ To help reach my fitness goals for this year, I will incorporate more stretches into my regular routine throughout the week.  Following the Mayo Clinic suggestion, I will stretch 3 times per week to achieve the most benefits.  I will stretch on Mondays, Wednesdays, and Fridays first thing in the morning for 5 to 10 minutes. Doing so will improve my range of motion, muscle blood flow, energy levels , and ability to do my daily activities within 2 to 4 weeks. ”

S:   This SMART goal clearly states the specific days, time of the day, and length of time stretches will be done to reach fitness goals.   In addition, it also says what goals or benefits are gained out of stretching more often. 

M: There is a goal here to incorporate stretching.  This goal has measurable times and days that the stretching routine will be integrated to reach physical improvements. 

A:   This goal to stretch more often is attainable and doesn't put a significant demand on time to achieve results.

R:   This goal is relevant to achieving optimal fitness levels by increasing overall quality of life. 

T:   By the end of the month, flexibility and blood flow will be obtained from stretching up to 30 minutes each week.

9. Get Adequate Hydration

“ Drinking 2 to 3 liters of water daily is vital to reach fitness goals this year.  Dehydration will cause health issues that will work against my health goals.  So, I will drink 2 cups of water first thing in the morning to rehydrate my body, boost my energy levels, aid digestion, and increase my mental performance.  I will also drink water before each daily meal to curb hunger pangs.  Then I'll hydrate before, during, and after I am done working out to keep my body from overheating.  As a result, I will see immediate benefits as water lubricates the joints, replaces lost water in the body, and aiding in weight loss.” 

S:   This goal specifies the who, what, where, when, and why getting adequate hydration is good for health and fitness goals.

M:   Getting adequate hydration is measured by the times of day and amounts of water that need to be drunk to see a change in a person's fitness.

A:   Drinking water at the specific times of day mentioned is very attainable. 

R:   Staying hydrated is very relevant to achieving fitness goals.  It cannot be obtained without it, period.

T:   You will see the immediate benefits of proper hydration.  It can be one of the most attainable goals due to seeing quick results and the plethora of benefits gained from it.

10. Get More Sleep

“ It is nearly impossible to achieve one’s fitness goals when we fail to get enough sleep. Thus, I'm prioritizing going to bed at an acceptable hour to get 7 to 8 hours of sleep per night.  As a result, I will see immediate improvements in my overall well-being.  In addition, getting the right amount of rest at night will help my body heal and recover, refresh my mind, lower stress and blood pressure, and prevent depression. ”

S:   This goal answers specific questions for anyone wanting to know the benefit of adequate rest.  It also shows why sleep is needed and how it fits into the plan of being healthy and fit.  

M:   Adequate time can be planned each day to get adequate rest and achieve the benefits that come with it.

A:   Although we cannot make ourselves sleep, we can still set a goal of being in bed at decent hours so that the optimal amount of sleep can be achieved each night. 

R:   Sleep is essential to any fitness goal.  So, making it a focus on your fitness journey is a wise choice.

T:   Benefits of a good night's rest can be realized “overnight” when you follow this critical goal toward fitness.

11. Lower My A1C

“ Lowering the A1C levels is essential to fitness goals because it reduces the risk of obesity, heart disease, kidney failure, and other health problems.  To start, I will eat fewer carbohydrates to reduce my A1C (sugar concentration found in the blood over 3 months).  Then, I will add more whole grains, vegetables, fish, eggs, meat, and fruits to my daily diet. I will also incorporate a 30-minute workout each day, 5 days a week, to shed unwanted weight and lower A1c levels in 3-months’ time.  Lastly, I will manage my day-to-day stress. Doing so should help the A1C reach an adequate 6.5% or lower range. ”

S: The plan to lower your A1C is specific as to who, why it is important to achieve, when it will be done, and how it will be accomplished over the set time.  It answers all the questions to make it a SMART goal.

M:   There is a set goal to determine what to eat and avoid.  Plus, there is a set workout time frame to accomplish lowered A1C.

A:   The plan is adequately laid out with doable steps to live the healthy, fit life one wishes to have.

R:   Every step of the goal is working toward the end result of a better A1C and the desire to see overall fitness levels accomplished and maintained. 

T:   By following the steps toward a better A1C, you should see drastic changes in blood sugar concentration percentages in as little as 3 months. 

12. Improve Balance and Flexibility

“ Working on balance and flexibility is a significant part of any fitness goal, especially as I age.  So first, I will make a workout calendar to keep me on track.  Then, I will incorporate walking, climbing stairs, or bike riding into my weekly exercise routine, 3 days a week for 30 minutes.  I will do this organically within my neighborhood, weather permitting, or using equipment in my local gym.  This will improve my core strength within 2 weeks and help me stay active and fit into my senior years. ”

S:    This goal specifies how you can achieve better flexibility and balance in 2 weeks through particular workouts in various places for a set amount of time. 

M:   There is a planned amount of time per day mentioned to help fitness goals be obtained in a couple weeks. 

A:   As Maya Angelou said , “Ain't nothing to it, but to do it.”  The plans for improved balance and flexibility are laid out to incorporate our daily and weekly routines.  We have to get at it.

R:   Each exercise is relevant to living a strong, healthy, and fit life.

T:   In two weeks, vast improvement can be shown by incorporating a few activities into our day three times a week.  Out of 168 hours a week, only 1.5 is needed to have better balance and flexibility, fitting into any busy schedule . 

13. Mix it Up, Don’t Fall into a Comfort Zone  

“ Having a set routine is excellent.  It is a great way to develop good habits over time. However, there is no harm in mixing things up so that I don't get bored. Therefore, I will work out with a friend at least one day a week and share healthy recipes with them.  In addition, each week, I will alternate between indoor and outdoor workouts. I will also incorporate workout apps to help me keep things interesting. Finally, I am going to add personal rewards to my fitness journey.  Upon hitting a new milestone, I will gift myself a mental health weekend at the end of that month. It will boost my morale and continually incentivize me to keep pushing forward toward the vision I have set for myself . ”

S:   This goal shows the importance of changing routines to stay on track with health goals.  Here you see specific examples to keep things interesting.  It also demonstrates how to find joy in accomplishments to stay motivated. 

M:   When switching things up according to this fitness plan, you have set times to mix things up and time to reward yourself for the hard work you have put forth to be a healthier you.

A: These goals are not unattainable; they are sensible and reasonable steps that can even be duplicated and modified repeatedly as you continue your fitness journey.

R:   These fitness plans help you overcome stagnation and burnout, so you don't give up before reaching your goals.

T:   This plan includes times to switch up types of workouts and workout locations.  Then it incentivizes certain times for rewards when fitness milestones have been obtained.

Final Thoughts on SMART Fitness Goals That Will Motivate You

When creating fitness goals , you need to make sure they are sustainable. You can only get the most out of your plans when they genuinely motivate you to keep going forward. That’s why we have SMART goals. Fitness is a journey, not a destination, so you should plan your goals accordingly.

To help you implement your SMART fitness goals faster, read about these nine psychological tricks to developing fitness habits.

And if you want more SMART goal ideas and examples, be sure to check out these blog posts:

• 15 SMART Goals for Nutrition (Examples for Your Healthy Eating Plan)
• 8 SMART Goals Examples for Weight Loss
• 8 SMART Goals Examples for a Physical Education (PE) Class

Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals .

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Elektrostal

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40 facts about elektrostal.

Written by Lanette Mayes

Modified & Updated: 02 Mar 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

• Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
• With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

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