Goal setting and SMART goals

We all have goals. Whether it be fitness, health, weight loss, financial, career, or relationship goals, we all have something that we long to accomplish. Goals keep us driven, motivated and give us something to work towards. But how many times have you set a goal, started off strong and then slowly forgot about your goal or just stopped working towards it all together. The thing about goals, is that you cannot go in blindly. Just like with anything of importance in your life, it is crucial to go into it with a plan of action. 

So how do you ensure that the next time you set a goal you actually stick to it? One of the best ways to do this, is to set S.M.A.R.T goals. What does that mean ?? Let me break it down below

S - The S stands for specific. Don't be vague about your goals. If you are trying to grow your business, don't just set the goal "I want to grow my business". Instead, say something like, I would like to grow my business by 30% this year which means I need to gain 20 new clients in the next 6 months. See the difference? By being specific, you can now set a plan in action to figure out how to market yourself, in order to gain those 20 clients. Once you reach your specific #, you can move on from here.

M - Measurable - Another thing we often do when setting goals, is we are too vague with our timelines, When I was a bikini competitor, I was always on a specific timeline, I would pick a show so that I knew how many weeks I had to prepare. So for example, I would say, "ok I have 12 weeks to prepare for my show, and the final week of that is peak week which means all of the hard work needs to get done in the next 11 weeks.." This is a measurable goal. I had a timeline with which to stick to. I knew if I was going on stage in 12 weeks, I didn't have any time to mess around. Its the same thing with your goals. Say you went to the doctor and your cholesterol was a little high so the doctor mentioned that he would like you to lose 15lbs and eat more fruits and vegetables before he puts you on cholesterol medication. You have a follow  up in 6 months. So now you have a timeline 6 months. You can say "since I have 6 months to lose the weight, I will eat vegetables with every meal, 2 servings of fruit a day, and do cardio for 20 minutes 3x per week in order to try to lose 2.5lbs per month." This plan of action is clear and concise and now its easier to navigate your week, since you now know that you will plan to set aside 20 minutes 3x a week for your cardio, and now you will make sure to add vegetables to your grocery cart weekly. 

A - Attainable/ Achievable. Now this is a big one. Is the goal you set achievable in the time and context in which you set it? Or are you setting yourself up for disappointment because you are setting a very ambitious goal, but only giving yourself a short amount of time to accomplish it? Make sure that your goals are realistic and achievable in the time frame that you have set. Make sure you always set yourself up for success. Maybe you just need to split your goal into 2 parts. Do one portion in 6 months and once you have gotten that far, you move on to the next portion until the full goal is accomplished.

R - Relevant. How relevant is your goal to your long term future goals. If you are trying to pay off debt, but set a goal to save $10,000 that year towards a new car, wouldn't it make more sense, if you said " I plan to save $10,000 in the next 12 months in order to pay off my debt. After my debt is paid, I will save $1000 a month towards my new car since I won't have the burden of debt to worry about. Of course saving is important, but these 2 goals conflict each other, so its best to tackle them one at a time since one will not help the other if done simultaneously. 

T - Set a time limit. Write it on your calendar. I will save $2500 by March, 2, 2018 so that I can book that vacation to Aruba in May with my wife. Here you have set the exact date that you would like to have the money by, so that when the time comes, you can book the dream vacation without having to worry about missing a good flight deal, or without having to worry about dipping into your savings or cards in order to book the trip. 

Simple steps, but steps that we often forget about. I get it, setting goals is exciting and fun and sometimes we just jump right in. But just as easily, we often jump right out as fast as we started. So set yourself up for success. Go into your goals with a plan of action and with a positive mindset. With these tools, you will set yourself up for success.

As always, 

In Health and Wellness, 

Crystal :)

Found this photo on Pinterest so I am not taking any credit for the photo :)

Found this photo on Pinterest so I am not taking any credit for the photo :)

New Goals

The past few weeks have been a little insane, as I am doing my best to manage training clients full time, taking Health Coaching calls, teaching classes and of course, doing my best sharing the responsibility of training our pup(which has not been easy lol but we love him). So when I say that my workouts have been less than ideal, I mean it. I have been doing my best to squeeze in about 45 minutes, 3 days a week, and taking 1 class if i can. It has been mostly total body interval work(which I love anyway), and 1 running class a week at Mile High Run club. If any of you are runners, and want to check out a cool studio where you can run with others, its a great place, They have 3 different class structures, so there is something for everyone.

Why am I writing about this? Because I like to remind you guys that life happens, and sometimes, getting to the gym 6 days a week is just not an option. And that is 100% ok. So what have I been prioritizing? Eating well of course. So clean food, veggies and as much home cooked food as possible. I have been making fresh juices at home which is also a great way to stay on track. I will post the recipe of the week below( I can't take credit for this one, my husband came up with it!!). And my 2nd priority, has been to make sure that all of my workouts consist of a short interval run. Why you ask? Because after an extremely long break from racing (we are taking since 2014), I have decided, that I would like to get back into racing, yikes!!!! After the Brooklyn Half in 2014, I hurt my hamstring pretty badly, then I started competing in fitness competitions, and I stopped racing. But I miss it, and I miss how it made me feel to cross the finish line. So I am going to take you guys on this journey with me. I will be posting my weekly runs, post and pre-run nutrition, as well as what I am doing for my own personal strength training so you guys can get a glimpse of my week. And, as always, if you have any questions, just send me a message, or comment below.

So what about you guys? What are your goals right now? Any exciting events, competitions, races coming up? Or are you just enjoying your workouts and working hard towards doing your best daily? I love hearing about your journeys. Let's chat about it below!!

Until next time!! 

In Health and Wellness,


Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!

Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!