Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 20, 2021

Let’s talk about goals, specifically setting health goals. I’m only about a year into the health coaching world, but I am almost 8 years into the health world from the other side. As someone who has lost weight, gained weight, lost weight, gained weight, and finally started to LEARN what her body approves of and doesn’t approve of my goals have been all over the place.

Maybe you’re just getting started with your healthy lifestyle, maybe you’ve been in it for a while, or maybe you are trying to climb out of the diet culture that social media tends to throw us into.

Regardless, goal setting is part of your journey. I will be honest that if you are serious about changing your habits simply saying “I want to eat better” is not the greatest of goals. We’re going to dig much deeper than that in today’s podcast.

Why is setting goals in your health so important?

 

Topics Covered:

  • What is a goal?
  • What makes a goal SMART?
  • What is a SMARTER Goal?
  • How to adapt your goals to be SMARTER!

Full Transcript:

Welcome to Be Your Best Self Health Chats, weekly casual conversations about taking health into your own hands. I am your host, Kristin Longacre.

This week we are going to talk about goals, specifically setting health goals. I’m only about a year into the health coaching world, but I am almost 8 years into the health world from the other side. As someone who has lost weight, gained weight, lost weight, gained weight, and finally started to LEARN what her body approves of and doesn’t approve of my goals have been all over the place.

Maybe you’re just getting started with your healthy lifestyle, maybe you’ve been in it for a while, or maybe you are trying to climb out of the diet culture that social media tends to throw us into.

Regardless, goal setting is part of your journey. I will be honest that if you are serious about changing your habits simply saying “I want to eat better” is not the greatest of goals. We’re going to dig much deeper than that in today’s podcast.

Why is setting goals in your health so important?

It’s easy to say “I want to lose 10lbs by x date” but we live in a world filled with temptations. Fast food on every corner, dueling coffee shops in cities, cheap junk food, and expensive whole food. When you are looking to change your health for the better, it is not an easy or overnight process to begin with.

Without setting actual goals for your health it’s easy to make those excuses, oh my morning coffee is still good, small fries here and there, etc. Yet so often I see people end up disappointed that they couldn’t hit that number on the scale.

According to the Oxford dictionary, a goal is defined as “the object of a person’s ambition or effort; an aim or desired result.”

Therefore, setting goals within your health can help you get to that desired result. Especially if these goals are set in a way that will set you up for success.

Let’s get into more detail about how to set goals.

Maybe you’ve heard of SMART goals before, Specific, Measurable, Attainable, Realistic, Time-Based.

We’re going to take that a step further. One of my mentors from the Health Mindset Coaches Certification, Kasey Jo, introduced me to smartER Goals, which takes SMART goals a step further… Specific, Measurable, Additive, Rewarding, Timely, Efficacy, Relative.

Let’s break each step down a little more.

Specific. It’s important to get specific with your goals. By getting specific you can come up with a better plan to reach your end result.

Measurable. By making your goals measurable you are able to see your progress as you go. One thing I have found time and time again is that seeing the progress being made is what helps get through the bad days. I can’t tell you how many days I’ve wanted to give up on my goals until I’ve looked back and seen how far I’ve come.

Additive. This is where we veer off of the original SMART goals. Instead of attainable we’re going to look at what can be added or improved to your lifestyle that will help you with this goal. In my style of nutrition coaching, I don’t like being restrictive and this is one of those cases. What are you adding in to help you achieve your goal? Instead of saying “I’m not going to get the fancy coffee,” look at adding in hard-boiled eggs or some veggie bites to go along with it. See? We don’t restrict but we ADD something that helps with your long-term goal.

Rewarding. Goals should be rewarding and have PERSONAL meaning and be valuable to you, not someone else… YOU! If it doesn’t have meaning to you, you are less likely to actually focus on it, therefore you are less likely to hit it.

Timely. Goals may or may not always have a long-term timeline. However, to achieve whatever your long-term goals are, you can always set little timelines to go along with them. For example, if your ultimate goal is to spend the next year focusing on your health, break it down into little, more manageable chunks and look at your goals month to month or maybe a quarter to quarter.

Such as “this month I’m going to focus on adding more vegetables into my lunch, then next month I will focus on exercising 3x a week.” You are giving yourself a clear-cut timeline to achieve those goals.

Efficacy. By definition, efficacy means ‘the ability to produce the long term result.’ In the case of your goals, they should be setting you up for long-term success. In other words, your goals should be realistic and something you believe that you can achieve.

Relative. Look at your goals from where you are right now and where you want to go. Does it make sense for your lifestyle and the plans you have coming up?

Going back to the original goal I suggested of “I want to lose 10lbs” let’s take that and turn it into a SMARTER goal. Instead of just saying “my goal is to lose 10lbs”, a SMARTER goal would look like “My goal is to lose 10lbs over the next 3 months to help my clothes fit better by improving the quality of food I consume and exercising 4x a week ”

Getting specific is losing the 10lbs. The weight is measurable. Exercise is being added in. The reward is clothing fitting better. Our timeline is 3 months. Efficacy is building the food and exercise habits for long-term success. It’s relative because it’s a realistic timeline with realistic expectations. 

Notice how the goal suddenly sounds so much more achievable? Instead of someone setting no timeline on when they want that 10lbs gone, they now have a schedule, a realistic timeline, a reason, and more.

Does it make sense to use SMARTER Goals in every situation? Probably not. However, when you are getting ready to make big adjustments to the habits in your life for your health it is a very helpful tool to use. Truthfully, the way you set your goals can be the difference between success in achieving them and never actually having your end result see the light of day.

Your challenge this week is to take some time and set a SMARTER goal. How does it make you feel? Does it feel more achievable?

To see all of the notes from today or share any thoughts you have, please visit podcast.bestselfhealthcoaching.com.

Make sure to subscribe to our podcast so you can get our weekly chats directly on your favorite app. We will see you back here next Tuesday. 

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Getting SMARTER With Your Health Goals - Pin

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats

Making Your Health a Priority – Episode 02 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 13, 2021

This week we are diving into a topic that so many of us know is important, but we often avoid thinking about… making health a priority. 

Chances are if you are here, you already do make your health some sort of priority. Maybe you’re starting to think a little more about making your health a priority. Either way, we have a lot to talk about in today’s podcast. 

One of the biggest things that can get in the way of us making health a priority is time.

We are all busy. I’ve often heard the phrase “don’t busy my busy” in reference to competing with eachother as to who is busier. Let’s just all accept that we live in a world of “go go go” and that at the end of the day, we are all busy. 

This busy schedule is what prevents so many of us from taking care of our health until it’s too late. When it comes to your health, taking care of yourself might require a little extra time upfront but in the long run, as you take the time to build the habits the extra energy will be worth the time. 

We dig into all of this and more on this week’s episode of Be Your Best Self Health Chats. Let’s talk about making your health a priority. 

Topics Covered: 

Full Transcript: 

First things first, figure out what you need to do to make your health a priority. I’m not talking about what crash course diet you’re going to do, but really the steps you need to take to start feeling like the best version of you. 

A few ideas are, but not limited to, drinking x amount of water a day, working out 3 times a week, organizing your food for the week, making a grocery list, eating so many vegetables. This list might seem overwhelming but if you start with just one of these it can make a big difference in the long run. As you continue down your health journey, you will be able to add more and more. 

The next step here is to sit down with your calendar and start looking at your week. 

Start with exercise. What days are realistic on your calendar that you know you can fit in some form of movement. 

Pick a time that you know you’ll have time to get to a gym if needed, change your clothes if needed, and get back to work or life. 

The goal here is to give yourself enough time to get everything done without feeling stressed or rushed. I realize that is hard to do, but if you have a 30-minute workout planned, give yourself 60. Trust me, you will thank me later!

Make these times realistic and ones you know you will not cancel. If you are a night owl and know you will not get up to workout at 4 am, do not block your calendar off at 4 am. Some people thrive by working out in the morning, other’s found that working out is the best way for them to wind down at night. 

By adding these times to your calendar you now are blocking out time that belongs to YOU and only YOU! 

The next thing to look at is when you’re planning to grocery shop and plan your food for the week. Personally, I like doing it all on the same day. 

I will be the first to admit that even though I feel safer at a grocery store now, I still rely on InstaCart for my groceries. To me, it is worth saving 2-3 hours a week by taking 15 minutes to order my groceries and tip someone else to do the shopping.  

As I unpack the groceries the veggies and fruit get washed and cut up so they are ready for the week. 

If it’s a really good week, the rest of the food is packed into the fridge grouped together with how it will be cooked. This takes one more step out of thinking in the evening when it comes time to make dinners. 

Again, put it on your calendar so you can block off time to MAKE YOUR HEALTH A PRIORITY. It is easy to rely on fast food or eating out when you don’t feel like ordering or getting the groceries organized. The extra few minutes you put in as you put your groceries away can add up big time throughout the week. 

One more thing to put on your calendar. 

Your bedtime. 

Okay, I know roll with me on this one. It might seem a little odd but you can be working out 6 days a week, tracking your macros to a t, drinking a gallon of water a day but if you aren’t getting enough sleep your body probably will still rebel against you. 

Sleep is the most important part of our health. We have forgotten what rest is living in a society where it seems to make you look strong if you burn the midnight oil, staying up all night working, taking care of kids, etc.

Now don’t get me wrong, if you have kids that hate sleep, I understand why you don’t get a lot of sleep. However, this is going to be even more important to block out time for. 

When your sleep is lacking, your nutrition can fall off, it makes it easier to skip the gym and you might find yourself chugging more coffee than water. 

All of these will prevent you from prioritizing your health. Sleep is the number one lifestyle factor that can reduce the risk of chronic disease by 50%. 

So yea, it’s pretty important. However, let’s go back to that bedtime. 

How much sleep should you get? I hate to give you the answer “it depends” but honestly, “it depends”. 

At a minimum, you should be getting 6 hours of sleep a night. Some people need their full 8 hours of sleep while others are okay with 6-7 hours and feel a little off if they get 8-10 hours. 

How do you get better sleep? This is where your bedtime and that calendar appointment come in. 

With devices around our house and phones glued to our hands, we are preventing ourselves from getting quality sleep. 

Take your calendar and write out your bedtime, say 10 pm. Then write down at 8 pm to start turning off the TVs around the house. Maybe start dimming some lights and by 9 pm turn off the screen on your phone. 

Don’t worry if this seems impossible, as I am talking through this I am reminding myself that I need to take my own advice. It is a habit we need to build over time. It will not change in one night. 

You can put your calendar away now, but let’s pick up a notebook really quickly. We have two more exercises to start making our health a priority. 

First things first, tracking your water. If you hung out with us last week you heard all of my tips and tricks for drinking more water. I truly believe it is the ONE thing you can do if you want to start focusing on your health but don’t want to do all of these other steps we talked about. 

I won’t go into that since we talked about it last week, but all I will say is start writing down the number of ozs you drink a day. You don’t have to track all day long but keep a tally of how many bottles you drink in your head. At the end of the day, write it down and compare day over a day how consistent you are. 

Next thing we need to write down. 

What you eat, when you eat, how you eat, and how your body responds. I could talk for hours about food journaling and the things you can learn from it. However, we’ll start simple. 

Every time you eat, write down what you ate. You don’t have to give exact measurements it can be as simple as “a salad with green goddess dressing, avocado and almond slices on top” 

Then write down how you ate it… was it on a plate, were you standing up over the sink while you did dishes, sitting at your desk, etc. These details might not seem important now, but over time when you look back at trends and your relationship with food, they will be important. 

Note what time you ate your meal. Again, this might not seem like an important detail now but someday when you are working deeper on your relationship with food and your body this will be a key factor in determining how your body is being fueled. 

Lastly, write down how you reacted 30 minutes to 1 hour later. Did you totally crash out and want to take a nap in the afternoon? Were you energized and felt like you could run laps around your office building? 

All of these steps are places to start with your health. The key is planning and making time for yourself. There are 100 other things that can come up that can prevent that workout, bedtime, etc. By prioritizing your health, you are going to be able to build up the habits needed in order to have the energy to do those 100 other things throughout the rest of your day 

Your assignment this week is to pick ONE new thing to do for your health. We will chat again next Tuesday! 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat

Getting SMARTER With Your Health Goals – Episode 03 – Be Your Best Self Health Chats

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats

How to Hydrate In The Summer Heat – Episode 01 – Be Your Best Self Health Chats
Author:Kristin Longacre

July 6, 2021

I am so excited today to share with you about how to hydrate in the summer heat, however, I am even more excited to share that you have a new way to access all of our weekly topics. My podcast, Be Your Best Self Health Chats, officially launches today. 

It is available on all major platforms such as iTunes, Spotify, and Youtube!

How To Hydrate In the Summer Heat – Episode 01

This week we are going to talk about one of my FAVORITE topics. It seemed fitting for episode one. If you wanted to start taking your health into your own hands but weren’t quite ready to dive in full force this is something you can do without much-added effort. 

Drinking water. 

You’ve probably heard 8 glasses of water a day before, we are going to talk about the truth behind it and more in today’s health chat. 

Apps For Tracking Water

There are hundreds of apps out there to help track water. If you don’t currently use an app that has water built-in, open up the app store on your device and search “water tracking.” 

Historically I’ve used MyFitnessPal, FitBit, and just writing it down on a piece of paper! 

Products Mentioned in The Episode

New Episodes Every Tuesday

Check back every Tuesday for new health chats. Subscribe on your favorite podcast app or join our email list for updates when new episodes release.  

Disclaimer: Some links are affiliate links, which simply means I may get a commission if you choose to purchase the products I love. 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

How To Stay Hydrated In Summer Heat