Yesterday, I had two female clients who work out together set a goal with each other to get in “bikini” shape for an upcoming body building show that has a physique and bikini category in it.
They both have never done anything like this before. But they are both already in great shape and needed something to motivate them to get to the next level.
When they presented me with the idea, I totally encouraged them to do it because they now have set a S.M.A.R.T. goal. S.M.A.R.T. stands for Specific, Measurable, Attainable, Relevant, and Time-bound. These goals can be set in any setting - business, family, health or for whatever you are trying to achieve.
Both of these young females are around 18% body fat. They want to be around 12%. That’s specific. It’s also measurable. I use the biosignature modulation method that allows me to not only tell them body fat percentage, but also where exactly their body stores fat in terms of priority. Then we can lower body fat in specific areas based off of changes I recommend regarding their lifestyle, nutritional and supplement needs. 12% is also attainable as they have about 6 weeks to do it. One percentage point per week is definitely doable!
The relevancy of the goals set by these two girls is that they will be up on a stage in a revealing bikini as part of a figure competition – they need to feel and look their best. The judges typically look for girls in the 12% body fat range. They do not want them to be too lean - like say 6% body fat - and also don't want them to be too “bulky”.
The time bound portion brings it all together. There's an old saying, “If you aim at nothing you will hit nothing”. For those of you trying to lose weight, you can say, “I want to lose 10 pounds” and that could be really beneficial to you. But if that's all you say, you'll always be wanting to “lose 10 pounds”. This very well could be because you did not put a date on your goal.
Setting a predetermined date for a goal finalizes the goal and gives you a target to look forward to. It gives you a date that helps to create a sense of urgency in your mind.
Both of these clients of mine are determined and dedicated. Neither of them have ever been on a stage “showing off” their assets. It is not part of S.M.A.R.T. goals, but I can guarantee you from talking with them that that is additional motivation for them to work hard, follow the lifestyle requirements as well as nutritional/supplementation needs to get to the point where they will feel confident up on that stage.
Maybe you need to put something on the calendar for yourself that causes a bit of trepidation, and a bit of uneasiness that will push you to reach a new level of success that you have yet to accomplish. It definitely couldn’t hurt. All you have to lose is unwanted pounds!
twoday magazine wants to know: When was the last time you set a goal and followed through with it? Share with us on our Facebook page.
Like this article and need motivation to get in shape this summer? Check out other great articles from twoday magazine’s fitness expert, Phil Gephart:
Check out Phil Gephart's website which is full of great workout tips HERE
About Phil Gephart:
Phil Gephart is a certified personal trainer with a Master's Degree (MS) in Exercise Science with a focus in Coaching & Athletic Administration, received in 2009 from Concordia University in beautiful Irvine, California. Phil’s passion for fitness is reflected in his involvement in sports throughout his life—in high school, he played basketball, baseball and soccer, in college he continued playing basketball and soccer. Phil also played basketball professionally for five years.
Phil Gephart is currently a professor in the exercise science department at Concordia University, where he teaches an Advanced Personal Training course to undergraduate students.