Measuring Your Way to Success!

“Measure what is measurable, and make measurable what is not so.” ~ Galileo

One of the biggest reasons that people experience “fall off” from their intended programs or routines is that they haven’t made their goals MEASUREABLE. As the adage goes, “What gets measured , gets done” – setting a way to quantify your progress lets you know how you’re doing along the way and sets the stage for means to identify potential areas for improvement. Think about it this way, one of the ways that a parent keeps track of their child’s growth along the way is to periodically have that child stand against a wall and make markings to identify how tall he/she is. Financially, we determine the strength of a stock by how well it performs each day and subsequently looking at trends over time whether it is weekly, monthly, quarterly or yearly.


Whatever way you look at it, measurements help us track progress. The same applies when it comes to our health and fitness. When setting your goals ask yourself this question “Is this measureable?” If it’s not, then make it so. Here’s an example:

 GOAL: “I want to have more energy?” This statement alone is not measureable, but it can be made into something that can be measured by going deeper and asking more questions of that goal such as: “How can I measure my energy levels so that I know that my energy has increased?” “How many flights of stairs can I climb before I get winded, or how far can I walk or run before it becomes too much to handle?” By doing this, you begin to set the parameters for making your overall goal MEASUREABLE which ultimately leads to your success.

30 Days to a Fitter You: Tips on Getting Started With a Fitness Program & Sticking To It

In my years as a Fitness Expert I have heard it all, "I want to lose 15 pounds in 2 weeks" to” I want to get six-pack abs, but I don't want to give up what I'm eating” Still, other popular goals are “I want to tone up, I want to lose weight or I want to feel good". Although these goals are a good start, the problem with these same goals is that they are not realistic or specific. Research has shown that people who are working towards goals are generally happier and healthier than those who are not. But, research has also shown that approximately 45% of people, who set goals for themselves, usually fall off within the first 3 months of their program, while an additional 20% fall within the 6 month time frame. This "fall off" is usually as a result of individuals setting goals that are not realistic.

So how do I know if I’m setting proper goals? When setting goals, ask yourself the following questions:

• Is my goal specific? Know EXACTLY what you want and be specific in your wants. Change "I want to tone up" to "I want to have more muscle definition in my arms, legs, etc. Or, I wear size 12 today; I want to get down to size 10 in 30 days." If at the onset of your goal setting exercise you’re not exactly sure of the specifics, or even if you think that you are certain, go through your goals with a childlike mindset and question everything. Most of us are very familiar with the way a child will ask the question “WHY?” over and over and over again until he or she gets the answer that is agreeable to them. For the adult, it’s quite annoying because to us it seems quite obvious. But to the child, it’s better understood in the simplest of terms. Continue to question your goals until you have broken them down to the bare minimum.

• Sample conversation:

I want to lose weight. Why?

Because I don’t like how I feel. Why?

Because I can’t go up one flight of stairs without feeling sluggish. Why?

Because I’m always winded and short of breath. Why?

Because I don’t have the energy to climb the steps. BINGO!

Specific goal: I’d like to get into enough shape to increase my energy levels to allow me to climb a flight of stairs without getting winded.

 • Can my goal be measured? This is important. It is often said that “What gets measured, gets done!” You want to put items in place that are easily measurable and are going to allow you to see your progress and gauge how you are doing against the goals that you have set. This will serve as your roadmap to success. Using the above example:
Specific goal: I’d like to get into enough shape to increase my energy levels to allow me to climb a flight of stairs without getting winded.

• Can this be measured? How can this be measured?

• Make a commitment to climbing one flight of stairs a day for the next 30 days using the same flight of stairs or a flight with the same number of steps. Take note of your daily or weekly progress. At the end of 30 days, how do you feel?

 • Is my goal realistic? We often get ourselves into trouble by setting goals that are not very realistic. Going from a size 16 to a size 8 in two months is not realistic from a healthy perspective and neither is running up 100 flights of stairs in 30 days if you’ve been recently living a sedentary lifestyle. It’s best to start small as small successes lead us to big wins. Small successes also provide us with the feeling of accomplishment and let’s face it, the more accomplished we feel, the more likely we are to stick to our goals. So if we take this back to our stair climbing example, climbing up the full flight of stairs might be a bit trying at first depending on the person. The initial thought might seem easy enough, “okay, I’ll climb a fight of steps without stopping”, but depending on the physical conditioning of that person, that might not be so easy to do, the person may have to stop one or two times to catch their breath before completing the task and that’s okay! Each step further that is climbed today is one more step than what was climbed yesterday. Many times we beat ourselves up by solely focusing on the end goal and not the importance of the journey. Revel in the fact that you did more today than you did yesterday, and for that reason alone, you are BETTER today than you were yesterday,

“It is not enough to take steps which may someday lead to a goal; each step must be itself a goal and a step likewise.” ~ Johann Wolfgang von Goethe

• How much time do I have to reach this goal? Give yourself a timeframe. If your boss or teacher gives you a deadline to complete a report, you'll do what it takes to get it done by that time. The same principle applies here. What I find that always works best, is to use some sort of milestone occasion like a wedding, birthday, vacation or anniversary. Last year before my 20 year high school reunion, the Facebook status updates of my classmates were littered with class reunion style work-out plans such as “Reunion in 2 months, gotta’ hit the gym, or dieting for my reunion” etc. ,they were determined to meet their goals by that specific date. Framing up your goals with a definitive timeline definitely helps to solidify the end goal, but a better way to keep you on track is to break out your timeframe into smaller chunks. Remember what I said about starting small? Break your timeframe into a 30 day cycle. 30 days is a good measure as it typically takes the body about that time to make adjustments to the new changes. In addition, it also generally takes 30 days to change a new behavior into a habit if done on a consistent basis. 

 I have my goals so now what? Once you have answered these questions and your goals meet the above criteria, WRITE IT DOWN! The saying goes "the smartest people think on paper". To write something down is to make a promise, and to hold you accountable. This essentially becomes your contract with yourself. Sign it, date it and put it someplace where you will constantly see it. A common place is on the refrigerator or on a bulletin board. I’ve been known to tape things to mirrors just to insure that I will see it on a consistent basis. The one thing that you do not want to do is to put it away. I’ve heard this said many times, “oh, I put it in my purse/wallet so that I can carry it with me at all times”. Though the intentions might be good, in the wallet or in the purse are also out of sight and we all know how that quote is completed…”out of sight, out of mind”. Keep it out in the open! And if you’re worried that someone might see it, don’t. If anything, the sight of your written goals and the commitment that you have made to move yourself towards a healthier lifestyle just might inspire someone else to do the same.

Re-evaluate, Revise, REWARD: Every 30 days do a check-in. Review your progress against your goals and evaluate what you have done and where you are. During this check-in period, you may see that your goals have changed, or they have gotten more refined than when you started. At this time, begin to implement new changes to your routine that you will carry out over the next 30 days. And here’s my favourite part, once you’ve evaluated your progress and re-evaluated your goals, REWARD yourself! Buy that new suit or dress or indulge in a spa day. But whatever you do, not only just feel good about the accomplishments that you have made over this time period, but acknowledge you and reward yourself for a job well done!

What Does Fitness Mean To You?

Fitness means something different to everyone. To one person it may mean getting back into those “skinny” jeans, to another it may be to lower whatever levels are indicators of health, and still to others it may be to simply just have enough energy to live a better quality of life. As a Fitness Expert, I have had the opportunity to work with people around the world from many walks of life and many backgrounds. When discussing fitness goals and the challenges faced, I’ve found that there is a common denominator. For many, getting fit is the “side effect” of something greater. With so many other things going on in their lives, getting fit seems to be one thing that many feel “If I can gain control of this, I can gain control of the other stuff”. Coincidentally, it’s the “other stuff” that ultimately gets in the way and keeps many people from adhering to and attaining their targets resulting in yet another dream deferred or goal unfulfilled. Another larger issue is that when setting personal goals related to health and fitness, the premises for these targets are generally created with standards typically set by the media. It’s hard to set realistic goals when magazines and television advertisements are screaming at you “Lose 20 pounds in 10 days or less!” Unfortunately, when these goals aren’t met, or when the effects of these false methods are long gone and the weight has come back twofold, we are left yet again with that dismal feeling of failure. True fitness does not come packaged in a pretty little pill, and it does NOT come overnight. True fitness comes with careful planning, focused dedication and real motivation. One needs to “Know Thyself” first and foremost. What is appropriate for you may not be what is appropriate for the next person and vice versa. Focus on your health and fitness and what that means to you!