SMART goals are Specific, Measurable, Attainable, Realistic, Timely. By setting these types of goals you better set yourself up for success by having a specific and realistic plan to follow, along with a measurable result and a timeline for doing so! To learn how to set your own SMART goal, click hereS.M.A.R.T. Goal Setting

S – specific, significant, stretching

M – measurable, meaningful, motivational

A – agreed upon, attainable, achievable, acceptable, action-oriented

R – realistic, relevant, reasonable, rewarding, results-oriented

T – time-based, timely, tangible, trackable


How Can I Set S.M.A.R.T. Goals For Fitness And Weight-Management?

Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focused and motivated throughout your endeavor. See how being S.M.A.R.T. pays off:


1. Be Specific About Your Fitness Goal:

Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific. Typically you try to answer the 6-W questions:

  1. Who: Who is involved? That’s easy! “I …”
  2. What: What do I want to accomplish? Again, be specific here: “… want to lose 5 lbs … ”
  3. When: Establish a time frame. “… in two months …”
  4. Which: Identify requirements and constraints. Which way are you going to do this? “… by eating right and exercising …”
  5. Where: Identify a location. The more details you fill in to form a complete picture, the more likely you will be to execute the plan. “… in the gym …”
  6. Why: Give specific reasons, purposes or benefits of accomplishing the goal. “… so I can be healthy, fit and energetic.”
  7. “I … want to lose 5 lbs … in two months … by eating right and exercising … in the gym … so I can be healthy, fit and energetic.”

Seems specific enough!


2. Make Your Goal Measurable:

OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you how well you are doing?

“You can’t make what you can’t measure because you don’t know when you’ve got it made.” -Dr Irving Gardner

Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.


3. Set Attainable Goals:

What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.


4. Be Realistic:

This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.

Be realistic and ask yourself what the chances are that you will stick to any drastic change in behavior.

Do you have two hours to spare for running? Every single day?

You won’t eat cake? On your wife’s / kid’s / best-friend’s birthday?

No fried foods? Even on Super Bowl night?

While some of these may be possible with extreme dedication, you are the ultimate judge about whether they are realistic – and sustainable.


5. Stick To Timely Goals:

Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit by which to accomplish your goal.

By using the S.M.A.R.T. technique of goal setting to your fitness regimen, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to to raise your own expectations even higher.


Go ahead – set a S.M.A.R.T. fitness goal right away and work toward it!

How bad do you want to reach your health & fitness goals?

Do you need some help?

Get Fit, Eat Smarts’ Got Your Back!  

The Power Hour Series from Get Fit, Eat Smart is a combination of FitCamps, educational seminars, hands-on workshops, activities, tools, goals, articles and information designed to upgrade your ATTITUDE, discover your ABILITIES and develop the SKILLS you need to Eat More… Exercise Less… reach and maintain your FEEL GREAT WEIGHT!!!

#gfespower hour


  • Torch Fat, flatten your tummy, lift your butt and sculpt long, lean sexy muscle.
  • Discover why most diet and exercise programs fail to produce results!
  • Learn simple tips to super charge your metabolism for maximum fat loss!
  • Learn how to firm and tone your most stubborn body parts!
  • Sky rocket your motivation
  • Access activities, tools, goals, articles and information via our ONLINE CLASSROOM!!!
  • And much, much more!



Download & Share

After experiencing any type of weight loss victory many people reach what is commonly called a “plateau.” Why, after practicing every tip and trick they can find for a few months does this happen? It happens because practice does not always make perfect; sometimes; practice makes permanent. If you stop challenging yourself to improve, you’ll become complacent. Continued improvement beyond any initial weight loss takes motivation, time and skill; and many people lack all three.

The Fitness & NEWtrition Educators at Get Fit, Eat Smart use 25 Healthful Skills to help you upgrade your ATTITUDE, discover your ABILITIES and develop the SKILLS you need to Eat More… Exercise Less… reach and maintain your FEEL GREAT WEIGHT!!!

Watch the slideshow and then scroll down to find out how we use Deliberate Practice, Goal Setting, Accurate Feedback and Orderly Progression to help you improve.


Test your Weight Loss IQ NOW?


This slideshow requires JavaScript.


Deliberate Practice

Deliberate practice’ is the name for the changes that will most effectively allow you to reach and maintain your FEEL GREAT WEIGHT. Deliberate practice is characterized by specific goals, accurate feedback, orderly progression, and conditions that permit progress. Test your Weight Loss IQ NOW?


Goal Setting

Because of all the hype surrounding weight loss, most people need help pinpointing exactly what they want to improve and how they can improve it. Once their heads are clear, they need help making the specific Fitness & NEWtrition improvements. Get Fit, Eat Smart breaks goals into small steps that you can achieve within a short time frame; so that you won’t become discouraged. Test your Weight Loss IQ NOW?


Accurate Feedback

Swift, specific and accurate feedback is essential to continued weight loss; and it is not easy to get in an industry that promotes quick fixes. In the modern world, living healthy is a steep uphill climb; skills are required. To boost your Weight Loss IQ, Get Fit, Eat Smart teaches 25 relevant skills designed to get you over or around every weight loss challenge. There are skills related to shopping, snacking, cooking, time management and fitting exercise into a crammed daily routine. We believe that there is no reason to limit your skills to any one of these; the more skills acquired, the better prepared you are for any eventuality. Test your Weight Loss IQ NOW?

How can you get the feedback you need to progress? One traditional source of feedback is a coach. A Get Fit, Eat Smart Fitness & NEWtrition Educator is an experienced health-conscious individual who’s spent years studying the human body – in theory and practice. For clients seeking help, it is hugely empowering to hear from a former “heavy weight” who can say, ‘I’ve been there before and know what you’re feeling… here’s what worked for me.’ Read more about… Peacock or Taylor.


Orderly Progression

When you’ve improved in a particular area, we’ll help you identify your next steps. Our systems provide a consistent framework for determining and implementing the most appropriate assessments, Fitness & NEWtrition programs, progressions and regressions based on your available time, capacity and outside stressors; such as work, family and travel. You’ll reach your FEEL GREAT WEIGHT in minimum time. Test your Weight Loss IQ NOW?



Get Started TODAY




It’s not about willpower…

Many people believe that it takes an incredible amount of willpower to lose weight. The truth is, “it’s not that some people have willpower and some don’t.

It’s that some people are ready to change and others are not.” –Heraclitus (540 BC – 480 BC)

The particular change required is really about acquiring the skills you need to reach and maintain your FEEL GREAT WEIGHT. The notion that weight loss can be fueled by willpower alone is at best wishful thinking, and at worst downright ridiculous. Yes, of course, will is required. Yes, of course, we need a heaping helping of personal responsibility. But before we can take responsibility, we must be empowered with the necessary attitude, abilities and skills. After all, mountaineers don’t scale Everest just because they want to; they need skills.

Willpower may get all the glory; but in the absence of skill power, it simply may not be possible to find, fashion, pave, and/or follow the path to better Fitness & NEWtrition. Here are some strategies to help you shift your thinking…

xoxo, Peacock

Test Your Skill Level NOW!


This slideshow requires JavaScript.



Good fruit can be hard to come by at times, this video from BuzzFeed is fun and informative!!!


If your goal is to lose body fat while eating healthy foods, the best eating plan for you is the one that:

  • Keeps you feeling full
  • Keeps your calorie intake low
  • Works with your digestive health
  • Provides your body with the nutrients it needs
  • You actually follow /enjoy


The NEWtrition Prescription from Get Fit, Eat Smart, is that plan!