Are you setting SMART resolutions?

From the desk of Kristen Reynolds, DPT, PMA^®-CPT...

In the season of resolution making, I think it is important to spend a bit of time reflecting on what real changes would benefit an individual’s health and wellness. I’m sure it is not alarming to anyone that studies have found that people are successful with resolutions in the first two weeks, derail by February, and are right back where they started come December. Why is this? Americans are known for their lack of moderation when it comes to choices (how often have you heard “the bigger the better?!?!”). Of the 50% of the population making resolutions, the majority are setting lofty goals that are nearly impossible to achieve. There is no need to reinvent yourself.

Try the SMART method at ANY time of the year:

Specific - Make it clear. Use the who-what-when-where-why tactic. For instance, “By 2013, I want to do 240 minutes of physical activity each week.” Why? The American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily.

Measurable - What criteria will you use to see if you are progressing and staying on track? You will stay motivated to reach the longterm goal in December when you see, for example, that you are logging two 45 minutes walks and one 75 minute yoga class each week.

Attainable - The resolution should be something that is achievable, but something to aspire to in order to maintain motivation. If you are confident that you can do it, then you will be focused and find the means to make it happen!

Relevant - Make it worthwhile. When you value what you have set out to accomplish, then working toward the end result will not feel like such a chore. For instance, if you despise running, then don’t claim that you will run 30 minutes each day. Find a fun fitness or dance class that you look forward to each week.

Time-based - A commitment to a deadline helps a team focus their efforts on completion of the goal on or before the due date.

My tactic this year was to set small goals that will balance my lifestyle a bit more. I decided that spending a few minutes to organize and prioritize each day would keep me on task, rather than let laundry pile up, forget to hydrate sufficiently, or wish someone a happy birthday! I spent a little time on January 2nd developing this daily “to do” list for myself: http://pinterest.com/pin/72339137734362808/. Yes, this may look ambitious but my resolution is to perfectly complete this pyramid ONCE by December 31, 2012.

Happy New Year!

Kristen Reynolds

Doctor of Physical Therapy

PMA® Certified Pilates Teacher

Kristen Reynolds earned her Bachelor of Science degree in Kinesiology with a concentration in Exercise Science from James Madison University in 2006 and a Doctorate in Physical Therapy from the MGH Institute of Health Professions in 2009.

While practicing in orthopedics and sports medicine, a mentor introduced her to the Pilates Method and she has since pursued comprehensive certification to compliment her clinical interests. She is certified by the Pilates Method Alliance, the only professional certification in the field, as well as an active member of American Physical Therapy Association (APTA) and APTA Sports Physical Therapy Section.

Always interested in sports and fitness, she is a former dancer, YMCA and Junior Olympic gymnast, coach, and ACE personal trainer. Integrating the Pilates principles and repertoire into her physical therapy practice has produced successful rehabilitation outcomes for a wide variety of patients, including adolescents, elite athletes and dancers, and individuals with chronic orthopedic conditions. Kristen utilizes this alternative therapeutic approach to improve muscle performance and joint mobility, correct posture and alignment, enhance body awareness, and create an evenly conditioned body that is more resilient to extremity and spinal injury. She greatly enjoys designing programs to target personal goals, educating clients to incorporate Pilates into their daily activities, and teaching small group Ballet Barre and Mat classes.