Guys! I’m so freaking excited! Starting today, one Thursday each month, my hubby is taking over my blog sharing his expertise on staying fit, healthy and the best version of you. Full disclosure… I named this post. And made the picture with the pretty glitter. But seriously, it’s so much better than boring plain old white background that a certain someone picked out… HAHA. So without further ado… Meet my handsome honey!
Let me first start by introducing myself. My name is Trevor, or Trev, as Savannah frequently refers to me, and I am a strength and conditioning coach. I work with college athletes hopefully making them stronger, faster, and giving them the tools to improve their performance in their respective sports. Yes, I lift weights, listen to loud music, and yell like a mad-man when I’m in the weight room. But, one of the most important things I do as a coach is teaching the athletes I work with lessons they can use not only on the field, but in their lives as well. I educate them so that when their playing careers are over, they can use those lessons to be successful and productive people. This is the reason I got into strength and conditioning, to impact lives of young athletes, much like the coaches in my life did for me.
Over the next several months, my goal is to educate you on how to reach your fitness and health goals. Speaking of goals, let’s talk about setting some.
Setting goals is the first step in making a change. Goals give us direction, and setting the right goals is a very important step in actually attaining what you want overall. As a strength coach, I have to take a look at the sport itself before I begin to develop a program for those athletes. As Martin Rooney says in his book “Train to Win”, you must “begin with the end in mind”. You need to figure out what you ultimately want in order to properly create a plan to get there. This is why setting goals is so important. Whether you want to lose weight, gain weight, get faster, get stronger, you won’t get there without creating a plan.
You’ll find that I like to use acronyms and the first one is SMART. SMART stands for each of the components your goals should be. Specific, Measurable, Attainable, Realistic, and Time-Bound.
Let me play this out as if I were setting a goal about say, running a 5k. Whether it be for health reasons or performance reasons, I want to follow the SMART way to set my goal.
Specific: Being specific about my goal is the first step to creating a good goal. Looking at my 5k ambitions, I could say “My goal is to run more”, but this is quite vague. By simply changing this to say “My goal is to run a 5k” makes it more specific. The more specific you can be, the better. Some questions you can ask yourself when setting your goals are Who, What, Where, When, and Why? Using these will help focus in on your goals.
Measurable: Now we need to add something into this to give us a way to measure our progress. If running a 5k is something you’ve never done before, maybe finishing a 5k is a measurable goal for you. But if you’ve run a 5k before, adding another element to your goal can be even more measurable. For example, adding time. This would change it to “My goal is to run a 5k in 20 minutes”. Now instead of just running a 5k, I have some parameter that gives me something else to strive for. (Part of this is also looking at breaking your end goal down into measurable elements. My end goal may be 20 minutes but first, it may take me longer than that. If I run it in 22 minutes, the first time, I know that I need to work on running a little bit faster the next time. Eventually, I will end at my goal of 20 minutes. While I may not be at 20 minutes at first, as long as I work my way towards my end goal, and track my progress, I have a measurable goal.)
Attainable: Is the time and effort that is needed to attain your goal really acceptable to you? Now here is where it may get a little tricky. You’d like to say “of course, my goal is important to me! I’ll do whatever it takes.” You need to understand that you may have to make some serious sacrifices to attain your goal. Are you okay with those sacrifices? Are your previous responsibilities going to hinder your ability to continually strive for that goal? These are some questions you’ll need to think about when setting goals.
Realistic: As the saying goes, “shoot for the stars”! When you set goals don’t be afraid to set some lofty goals, it’ll keep you more motivated than setting a goal that you think you’ll easily be able to attain. Be aware though, you may need to set several smaller goals (think back to Measurable) to make sure your progress along the way is on track. You’ve also got to think about whether you’re even able to attain your goal. My 5k goal can be attained because I have access to a track (or 5k course) and some running shoes. If I chose to hold the world record for the 5k in my age group (which is around 12-13 minutes), I would probably need to quit my current job so that I could devote more time to train. This, for me, isn’t realistic (and probably not Attainable because I would have to quit my job or give up some things I might not be willing to give up).
Time-Bound: This is probably the one a lot of people simply don’t think about. We’ve all said we want to “get in shape.” There needs to be some type of time constraint for you to visualize when this is going to happen. Think about your job, do you have deadlines? Or does your boss just say “get it done sometime”? I’m thinking they rarely use the latter. It’s the same with your goals. You’ll need to set up a timeline for when you plan to complete your goal. Adding the time element to my goal I could say “My goal is to run 20 minutes in the Firecracker 5k which is next July 2017.” This gives me a timeline where I can plan my training to achieve my goal in time.
Well there was a lot of information there, I hope you can look at your personal health or fitness goal and set some SMART ones.
Trevor Klump MS, CSCS, USAW1, Pn1
Okay here’s me squealing because Trev just did his first blog post! I’m so excited that he’s going to be guest blogging here once a month. Just a quick note… I’ve been informed saying “I want abs like Emily Ratajkowski and legs like Kendall Jenner” does not count as a SMART goal. Now you know.
Hope you enjoyed Trev’s first post as much as I’m enjoying the fact that tomorrow is Friday. I’ve got a super exciting weekend ahead of me. I can’t wait to tell you all about it! Talk to you on Sunday!