The perfect plan for fitness goal-setting in recovery.
It’s the new year and for some, it’s the perfect time to set and re-set goals! As you grow in your recovery, setting and achieving fitness goals become part of your success story. SMART Goal setting is a popular and effective way to help ensure that you set and keep.
Use S.M.A.R.T. mixed with a healthy dose of being KIND to yourself for your fitness goal-setting in recovery.
SPECIFIC – Try to be detailed as you can. The 5 W’s are helpful in determining your goals. Who, What, Where, When & Why. Instead of “I want to get healthy,” or “I want to lose weight,” try “I want to start working out at my gym three times per week.” Other specific goals may include: “I want to lose 15 lbs,” “I want to run 10 km,” “I’d like to be able to cycle 50 km” or even something like “I’d like to fit into a size __ pant for my upcoming summer trip,” or “I want to be able to play laser tag with my kids for an hour.” Your goals are your own to create.
MEASURABLE – As you progress in your goals, you should be able to have units of measure, to track and indicate progress. For instance, pounds, inches and distance can be a way of tracking success. Equipment would naturally include a scale, tape measure, timer, etc… As you measure your progress, you also get to enjoy little celebrations when you see the positive change happening.
ATTAINABLE – Make sure to have the goals challenging, but very much achievable. Do you have the ways, time and means to achieve your goals? Is there a gym within walking or driving distance? Do you have equipment or space at home? Have your goals been achieved by others?
REALISTIC – Your goals have to make sense. For instance, to lose 100lbs in 2 weeks is not a realistic or even safe goal. Not meeting unrealistic goals is also a way to set yourself up for failure and disappointment. Ask yourself if the goal within your reach and within the time period allotted. Are you able to really commit to this? Is this goal safe?
TIMELY – Have a deadline. You should have a set period of time and end date for your goals. Basic fitness goals can usually work within 2-3-month timelines, while athletic high-performance goals can even be six months to a year or more. It also depends on how often you plan to workout each week.
SELF-KINDNESS – Most importantly, be kind to yourself! Once you have made the step into rehabilitation, understand that your body may not be at your best or your ‘norm.’ You may not be able to perform at even a base level of fitness (level 1), which may take at least 30-60 days, depending on your detox process. Be ‘OK’ with this, with yourself and remember that you will soon see positive results once you start following and sticking to an exercise program.
WORKOUT BUDDIES – Recovery is also about accountability. Having a workout partner or group is a great way to stay accountable for your recovery and fitness goals. Exercise with friends can also ensure that you have plenty of smiles, laughter and positive connection vibes during your workout, making everything more enjoyable and increase your chance of exercise retention and personal success.
HIRE A TRAINER – One of the best ways to ensure efficient and effective fitness success is to hire a personal trainer. Before hiring, make sure your trainer has the right education (degree or equivalent, not weekend certificate), experience (5+ years) and client success stories. While most professionals in the fitness industry may still be stuck in the stigma when it comes to mental health and addictions, we hope that this changes as we continue to spread more awareness.
Eddie Miller, BA Kin, Dipl, AYT, FIS, KBIA, PTS is Aurora Recovery Centre’s Kinesiologist, Trainer and Creator of ARCFit.