START S.M.A.R.T.E.R | GET S.M.A.R.T

Since 2018, I’ve been doing research on habit formation and exercise. I have even developed and conducted a number of workshops on the subject.  This was one.

What I have concluded by doing this research is that many people who failed to maintain their exercise regimen year after year, may have failed because their stage of change (readiness) did not match the activities (exercises) they were performing and the exercises they were doing were designed to get them the desired results (possibly, too difficult), [note: avoid that bootcamp group fitness class if you are not conditioned for bootcamp] instead of first helping them to make the exercise routine automatic.  Wait, but isn’t the purpose of exercising to get the desired results?  Yes, however, if you are not psychologically and physically ready, you may discontinue your efforts within a short period, no matter how much you have the goal to perform your exercise regimen as scheduled.  This is normally what happens to many who embark on a new exercise program each year.  Within 6 months, 50% have dropped out.

Upon analyzing this research, I developed the START S.M.A.R.T.E.R | GET S.M.A.R.T Approach. The START S.M.A.R.T.E.R | GET S.M.A.R.T Approach does not replace S.M.A.R.T goals. It is used in conjunction with S.M.A.R.T goals for the participant to get the best results.

Outlined below is the S.M.A.R.T.E.R Approach and what each letter means in a trainer-client environment.

YOUTRAINFITNESS^® | OUR MISSION

"We help our clients improve their fitness components by training S.M.A.R.T.E.R which helps them to THRIVE”

S = SIMPLE

We teach our clients simple and effective movements until they become more skilled to do complex and effective movements.

M = MOTIVATION-FREE

We make sure that the exercises we prescribe are motivation-free.  When motivation decreases, adherence increases.

A = ACTION-ORIENTED

We help our clients to understand the purpose of the exercise and the intended outcome.  This increases adherence.

R = RIGHT (CORRECT)

We make sure that the equipment we use and the movements our clients perform are the "right" combination to get them results and keep them safe.

T = TIMELY

We schedule the time period for clients to perform the exercises in sessions and on their own before we evaluate their progress.  Usually 30-days.

E = EVALUATE

After a thorough evaluation of your exercise progress, we identify the necessary "tweaks" for making improvements.

R = REPEAT AND RE-EVALUATE

Finally, we implement those "tweaks" and re-evaluate, and re-evaluate, and re-evaluate within a specific time period to gauge progress toward exercise goal(s). NOW THAT"S S.M.A.R.T.E.R!

After the S.M.A.R.T.E.R Approach has been implemented for a predetermined period of time (This time may vary based on the individual’s abilities), we now implement the S.M.A.R.T. goals for working toward getting results (fat lost, strength, flexibility, etc.). The likelihood of achieving the exercise goals increases because the individual has been performing the routine for some time for learning the movements and becoming more confident with their performance. The individual would have also worked on strategies for overcoming obstacles and making improvements by way of the trainer’s help, a peer or other supportive family and friends. 

My recommendation when following the START S.M.A.R.T.E.R | GET S.M.A.R.T Approach is to focus on one component of fitness at a time.  For example, if your goal is to run a 5K, start with walking (S.M.A.R.T.E.R approach) until running becomes automatic.  Once running becomes automatic GET S.M.A.R.T, then start resistance training (S.M.A.R.T.E.R approach), focusing on a few lower body exercises for improving muscular endurance until it becomes automatic then GET S.M.A.R.T.  Next focus on your recovery routine of simple stretches (S.M.A.R.T.E.R approach) and so on.  You can work with a trainer (us) to help design a program for you with progressions. Now let’s get S.M.A.R.T.  Actually let’s use the 5K as an example. 

The overall goal is to participate in the walk-run 5K at the company’s staff event day in the next 4 months.

The training goal gives you the option to walk or run so it’s best to start off walking (especially if you have not been physically active).  Also, check with your physician, just to be safe.  Maybe start with walking 3x per week for up to 15 minutes or more during lunch breaks and evaluate progress in 30 days.  Seems pretty manageable right?  Invariably, what will happen is you will likely be able to exceed this goal in 30 days.  Pace your self accordingly. 

The S.M.A.R.T goal in detail would be: