SMART Goal Setting

Hello, Everyone 🙂

I hope you all had a safe and fun time this past weekend while ringing in the New Year!

I enjoyed some Organic Sparkling Apple Cider….it was a special occasion after all 😉

BEST part of my night?

The NKOTB/ Backstreet Boys reunion performance 😉

 Amazing …

Now it’s time to take down the decorations (booo), and help my clients crush their goals this year.

 How some people get gung-ho with new healthy habits the first few weeks of January (for instance, a new gym membership or diet), then drop out of them by February?

Number 1: Wanting instant results … which isn’t quite realistic.

You may do some very low-calorie fad diet and immediately drop a few pounds, but after a short amount of time you will be so starved, realized that you’re body just can’t keep up with living like this.

Frustration kicks in, and you can “screw it” –eating anything in site.

Number 2: Having an “all or nothing” attitude.

I have seen it first hand with personal training clients –and it’s my job to get them out of that way of thinking.

When you have an “all or nothing” attitude, it will set you up for disapointment.

In my professional opinion, making small changes over time will give you the biggest results.

Find one healthy habit you want include in your day, and make it happen. For instance, drinking more water. Swapping out a can of soda for a bottle of water every day will give you big results in the long-run!

So, whether it’s a goal to “lose weight,” become more organized (a regular resolution for me), or more self-care … there is a pretty good formula to follow.

This is an oldie, but goodie…and I apologize if you already know it or read about it before on my blog:







If you would like to drop a few pounds, or inches I should say (I hate the scale), you need to make your goal specific to make it a success:

Specific: “My goal is to exercise at least 4 times a week combining strength training and cardio as well as cut down on refined sugar and increase my intake of fruits and vegetables and healthy grains  to improve my body composition.”

–This is much more specific than “I want to lose weight.” You need to have a plan in place that will help you to reach that goal.

Measurable: “I would like to drop two dress sizes”

-You need to have a goal that you can measure. Whether it’s losing a certain body fat percentage or a dress or pants size you would like to achieve.

Attainable: “I would like to drop two dress sizes by April 1st.”

-this gives you plenty of time to reach a goal that will be more likely to stay off, as opposed to a get slim quick plan.

Realistic: Dropping two dress sizes is a realistic goal for someone that needs to drop 2 dress sizes. (Each individual’s realistic goals will vary based on body type)

Timely: “…by April 1st.”

-You have set a time in which you would like to reach that goal, making it more likely you will stay on track.

Do you think you will apply the S.M.A.R.T. goal setting to your new years resolutions? How do you feel about resolutions and goal setting in the new year?


One of my goals is to have my baby nursery organized, furnished and decorated by March 15th.

It’s a specific, measurable, attainable (if I have the help), realistic and timely goal!

In the condition my office is in now, if I said I wanted this goal to be met by the end of this month, I would ultimately fail at it. If I give myself plenty of time, by March 15th, I am more likely to get it done without stressing myself out or becoming too overwhelmed by the process.

I do have  A LOT of work and planning ahead of me, but setting short term goals within my goal along that way will also help:

I might say: “I would like my office/den cleaned out and organized by February 15th.”

-Have a theme picked out at that time as well.

-Painted and shelved by the end of February.

-The doors put on the room by March 1st.

…and have all my furniture picked out and put together in the room by March 15th.

Short-term goal setting is always a smart thing to do when trying to reach a long-term goal 😉

How was your holiday overall? What are your goals this year?

Have a wonderful day!











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  • Reply Charlie

    I’ll be waiting for those baby nursery pictures :P.
    I think that some people make New Year’s resolutions because they want something but they don’t really commit to it. I also agree that it is important to be specific. A “I want to lose weight” resolution is practically a synonym of “I’m doing a fad diet”.

    January 3, 2011 at 12:18 am
  • Reply Mary @ Bites and Bliss

    I think another important aspect of goal setting is whether or not the goal actually means something to you. Like for everyone who wants to lose weight for the new year- it’s rare to see them actually care through with their goal unless they really, deep down, want to…not just for vanity reasons, you know. But yes..all those points are important at attaining resolutions and they all need to be a part of it- if one’s missing, it just won’t work.

    January 3, 2011 at 12:31 am
    • Reply laury

      Good point! You need to WANT it! It can go with one of my favorite quotes:

      “He who has a Why to live for can bear almost any How”

      January 3, 2011 at 9:05 am
  • Reply Katie

    I actually went to the gym yesterday morning and this morning expecting mobs of people – there were about 10 people on Saturday and me and ONE other person today! I mean, I went at about 9 am, so it wasn’t crazy early either.

    January 3, 2011 at 1:23 am
    • Reply laury

      No, no no…it’s TONIGHT you gotta worry about 😉 Everyone’s still in vacation mode over the weekend. Michael goes to the gym on Monday nights, and I used to….everyone gets in that “I’ll start Monday” mode. If it’s still not crowded, then something is wrong with the universe 😉

      January 3, 2011 at 9:04 am
  • Reply Jess@atasteofconfidence

    Thanks for these tips! Sometimes it’s hard for me to make New Years Resolutions- they all seem so daunting!

    January 3, 2011 at 1:24 am
  • Reply Ashley

    I felt like a teenager again watching the NKOTB and BSB reunion…it was so fun 🙂 BTW I think you look adorable with your baby bump.

    January 3, 2011 at 7:31 am
    • Reply laury

      I know!!! It was amazing…and thank you!!!

      January 3, 2011 at 9:07 am
  • Reply Dani @ Body By Nature

    Thank you so much for explaining SMART goals, I’ve heard about it but it wasn’t very clear to me. You are the most gorgeous pregnant person!

    January 3, 2011 at 8:16 am
    • Reply laury

      Glad I could clear that up! And, thank you 🙂

      January 3, 2011 at 9:06 am
  • Reply Angela @ Eat Spin Run Repeat

    I’m a huuuuuge goal setter, especially at this time of year. I just posted my goals and inspiration board today ( and mine focus mainly on finding a bit more balance in my life by incorporating some holistic wellness (including yoga) as well as giving more of my time to others. Great post Laury, and Happy New Year! 🙂

    January 3, 2011 at 9:32 am
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    January 3, 2011 at 9:34 am
  • Reply melissa @ the delicate place

    spot on. i hate when i hear people say goals that would be seriously impossible to achieve. that only sets you up for failure! i like to make mini goals and try to check them off one at a time.

    January 3, 2011 at 9:44 am
  • Reply thehealthyapron

    Great post Laury! So important to have a plan when you set a goal and to make it realistic!! I have no new goals for this coming year yet…I need ot get on that hahaha it just creeped up on me SO fast!!

    January 3, 2011 at 10:17 am
  • Reply Kjirsten- Balanced Healthy Life

    I agree with you that people make huge goals and when they don’t see change after a week or two just give up. Setting a large goal is fine, as long as you have set smaller goals to reach on your journey to the bigger one! My biggest goal is to do yoga 2-3 times a week minimum and meditate for at least 10 minutes a day

    January 3, 2011 at 10:30 am
  • Reply Kat

    I dont do resolutions simply because I always forget them until halfway through the year. I find that if I make a few big goals for myself, then break that down into small ones each month, I have a better shot at reaching my ultimate goal

    January 3, 2011 at 10:36 am
  • Reply Katie

    I absolutely agree about the gym resolution people. It makes me laugh and I would hope that they would continue their health goals the rest of their life, but it’s just unrealistic.

    I don’t do resolutions because I never stick to them and always end up feeling down in the dumps because I didn’t succeed. So instead, I give myself a list of what I want to accomplish because it’s just more fun and a more positive approach to the new year. Like for instance, my goal is to read a book a month, to take a class each quarter at my local community college just for fun and because I love learning, to visit a couple friends who moved away a few years ago that I haven’t been able to visit yet, and to send birthday cards to all my friends and family on time. 🙂

    January 3, 2011 at 10:49 am
    • Reply laury

      I love our approach and the challenges you set for yourself through the year!! Especially taking a class to learn something new!

      January 3, 2011 at 3:32 pm
  • Reply Kathleen @ Kat's Health Corner

    I like setting goals, but I don’t plan them out all to well. Thank you for all of your tips! They will definitely help.

    January 3, 2011 at 12:28 pm
  • Reply

    That’s a great goal setting model!!
    I also hate the gyms in January..blah! I really wish people would be more realistic and take their time instead of trying to lose all that weight in January and be a couch potato the other 11 months.
    I have a few goals this year that I can tweak using the smart method:)

    January 3, 2011 at 1:01 pm
  • Reply Lauren @ Fun, Fit and Fabulous!

    I love the SMART method of goal setting! I like to think of New Years Resolutions as a road map for the year ahead. They give you a feeling of purpose and determination. My three biggest goals for this year are to run 4, 1/2 marathons, to grow my blog, and to deepen my yoga practice!

    January 3, 2011 at 1:33 pm
  • Reply Gabriela @ Fro-Yo Lover

    Great tips, Laury!
    Thanks for sharing 🙂
    Wish you luck with YOUR goal(s)!

    January 3, 2011 at 1:45 pm
  • Reply Leashieloo

    My decorations are still up, I don’t want to be one of those people with their tree up in April but I’m not ready for the holidays to end. Talk about denial. I didn’t make any resolutions per se, I just want to travel more this year!

    January 3, 2011 at 5:00 pm
  • Reply Pure2raw Twins

    Great tips and advice for creating and sticking with goals. I try not to call my goals new years resolutions because it seems when I say that I don’t tend to keep up with them, haha I try to just look at them as goals, things to strive for and do my very best. And I agree with you about many people having the attitude all or nothing…makes me frustrated too! I wish people would be more open minded and be willing to work a little harder to get the results they want and realize that some things take time to achieve, but to never give up!

    January 3, 2011 at 9:13 pm
  • Reply Tiffany @ Simply Shaka

    Ahhhhh, hello men. It’s nice to see you again hotties!!

    Thanks for the tips on the goals. I like to set time frames on some of mine but now all since I don’t do well with too much organization in my life (funky I know). Most of my financial goals have time lines though!

    January 3, 2011 at 10:10 pm
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    January 4, 2011 at 12:03 am
  • Reply erica @ fashionmeetsfood

    I absolutely love your goal setting ways… definitely going to consider creating goals like this. I hope you are having a fabulous new years and I cannot wait to see the nursery.


    January 4, 2011 at 9:21 am
  • Reply La.

    This is awesome. And you are totally right! Have to tell you, Gooner’s crib didn’t arrive until she was like 4 months old and then she was out of her bassinet. I THINK you’ll be ok! 😉 Love! You are such a good mama!

    January 4, 2011 at 11:20 pm
    • Reply laury

      OMG, 4 months!! I guess they do sleep in the bassinet by your bed mostly in the beginning. Thanks for making me feel better 🙂

      January 5, 2011 at 1:19 pm

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