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How to Set SMART Goals and Achieve Them

smart goalsAs a lifestyle coach, I often hear people complain about how they have been working on their health goals, but not getting anywhere. Most times, they aren’t able to achieve that “perfect target” is because they are either confused about the target they want to set or don’t know how to plan a strategy to achieve that goal. The simple solution is to plan SMART goals.

What are SMART Goals?  

SMART is an acronym which was first used by George Doran in a Management Review Magazine in 1981. It gained popularity not just in companies but, also in other relevant fields including health and fitness.

SMART stands for:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time bound

In essence, a SMART goal is a simple formula which helps you define your goal clearly, focus your efforts, and utilize your time and resources productively to increase your chances of achieving a particular goal successfully.

How Do We Achieve It?

1. Specific
Your goal should be clear and specific! It is crucial to focus your effort towards one point and feel truly motivated to achieve it. When planning the goal, ask the five “W” questions, namely:

  • What do I want to accomplish?
  • Why is it important to me?
  • When do I want to achieve this goal?
  • How will I achieve this goal?
  • Which resources will help me in achieving them?

For example, a general goal would be ‘I want to get a toned body’. While a SMART goal would be ‘I want to join a Zumba class near my house and I will go there 4 days a week to improve flexibility and muscle strength’.

2. Measurable
It is important to measure your goals in order to track your progress regularly and feel motivated. Assessing your progress with specific indicators at regular intervals helps you stay focused and feel the thrill of getting closer to your goals. In fact, it even helps you change your strategy if needed. To make a goal measurable, ask:

  • How many/much?
  • How will I know when it is accomplished?
  • What is the indicator of my progress?

For example, building on a specific goal, we will add, ‘I will join the Zumba class near my house for 4 days a week to improve flexibility and muscle strength. I will aim to lose 1kg of body fat weight every 15 days’.

3. Achievable
Ensure that your goal is achievable. While it should stretch your abilities enough to make you feel challenged, it should also be possible to achieve. An achievable goal should answer the following questions:

  • How can I achieve it?
  • Do I have the proper resources and capabilities to achieve the goal? If not, what am I missing?
  • Is the goal approved by experts in that field?

For example, setting a goal of reducing 4-5kg weight in one month may not be achievable and neither advisable by health professionals because of its harmful effects on the body. It can also demotivate you if you don’t achieve that goal.

4. Realistic
Keep your goals realistic! It should be practically achievable, given the resources and time available to you! A realistic goal should fulfil the following criteria:

  • Is the goal realistic and within reach?
  • Is the goal reachable given the time and resources?
  • Am I able to commit to achieving the goal?

For example, setting a specific goal of attending Zumba classes seven days a week may not be realistic if you have other commitments towards your family or professional life!

5. Time-Bound
Your goal should also have a specific deadline. This is to ensure that you have a well-defined duration to work towards it. Making your goal time-bound can also prevent the goal from slipping down your priority list.

A time-bound goal should answer the following questions:

  • When?
  • What can I achieve from six months now?
  • What can I achieve from six weeks now?
  • What can I achieve today?

For example, building on our goal above: ‘I will join a Zumba class from October 1 near my home. In order to improve muscle flexibility and strength, I will workout 4 days a week. Every 15 days I will target 1kg weight loss! By the end of October, I will have realised my goal if I lose 2kg of fat weight over the course of the month’.

As Bill Copeland has quoted, ”The trouble with not having a goal is that you can spend your life running up and down the field and never score!” So choose your goals SMARTly and get set to hit the bull’s eye!

What are some of your long-term and short-term health and fitness goals? Are they smart goals? Let us know in the comments below!

For more on goal setting and healthy living, check out Healthy Reads. To get started on your resolutions, sign up for GOQii’s Personalised Health Coaching and let our experts guide and motivate you!

#BeTheForce

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Pranayama: 6 Variations & Their Benefits

Pranayama and Its BenefitsPranayama is one of the most common Yoga Asanas that people perform because it is easy and provides numerous benefits.

What Is Pranayama?

Pranayama is defined as stretching, lengthening or modifying the breath. Despite being an involuntary process, breathing can be voluntarily controlled and manipulated. Controlled breathing helps you have a better grip on your mind and your body.

To perform Pranayama, you can choose any meditative pose. If a meditative pose is difficult, you can opt for Sukhasana where the head, neck and spine are in a straight line. Focus on your breathing, try to feel each breath that you inhale and exhale from your nostrils. After you have done this, relax and spend some time to observe your entire body. Awareness should be present throughout the session.

Pranayam and its benefits to stay fit
Terminologies You Should Know:

  • Purak –Breathing in
  • Rechak –Breathing Out
  • Kumbhak – Holding the breath.

There are various kinds of Pranayama. Here are a few of them.

1. Bhastrika Pranayama

‘Bhastra’ is the Bellows Pump used to pump fire. ‘Bhastrika’ originates from this term. People with high blood pressure must not perform Bhastrika. They can, however, perform a modified version. In Bhastrika Paranayama, one must breath in and breath out rapidly and forcefully. At the same time, they must flap the stomach in and out. When you breathe in, your stomach will expand and when you breathe out, your stomach will contract.

Benefits : Gases exchange at a very fast pace. Oxygen intake increases as the body throws out more Carbon Dioxide. There’s an increase in the Metabolic Rate as well.

2. Anulom – Vilom

Also known as Alternate Nostril Breathing, follows a slow and deep rhythmic breathing pattern. To perform this variation, close the left nostril and breathe in through the right nostril. Hold your breath for 3-5 seconds. Close the right nostril and breathe in through the left nostril. Hold it for 3-5 seconds to increase the absorption of oxygen.

Benefits: Useful for people suffering from Sinusitis. This Pranayama relaxes the mind and the entire nervous system. It improves lung capacity, strengthens the heart and improves blood circulation.

3. Sheetali Pranayama

This Pranayama is also called Cooling Breathing. Before performing Sheetali Pranayama,  one must ensure that the atmosphere is clean. Roll the tongue and take a slow and deep breathe through the mouth. You will experience a cooling sensation on the surface of your tongue. Close the mouth and breathe out through the nostrils.

Benefits: It is very beneficial for people suffering from digestive disorders and acidity. This Pranayama also relaxes the mind.

4. Bhramari

It can be done towards the end of the session. Bhramari relaxes the mind and helps in blood circulation and circulation of Cerebrospinal fluid. Bhramari is also called Humming Bee Breath. Sitting in a meditation pose, breathe in through the nostrils (deep breath) and breathe out slowly, thereby, producing the humming sound like a Humming Bee. Inhalation and exhalation time will be the same.

5. Suryabhedan

Surya is referred to the right nostril and Bhedan is piercing. Breathing in through the right nostril and breathing out through the left nostril is called Suryabhedan. This energizing Pranayama stimulates the sympathetic nervous system, cleanses the skull and in the Hathapradipika, it is mentioned that the heat generated by this Pranayama will destroy the worms in the stomach.

6. Shitkari Pranayama

Also called the Hissing Breath, this Pranayama is performed by touching the teeth of the upper and lower jaw together and breathing in. You will experience a cooling sensation on the sides of the mouth and tongue. This is also a tranquilizing Pranayama. Regular practice of this will improve digestion and reduce acidity. It is a good practice for people suffering from insomnia. It is especially useful during Summer as it reduces the body’s temperature. While practicing this Pranayama, one must make sure that the atmosphere is clean.

Disclaimer: Please consult your GOQii Doctor before you start Pranayama. For further guidance, you can reach out to an expert by subscribing for Personalised Health Coaching here.

For more on Yoga and meditation, check out Healthy Reads.

We hope this article helps you! Do let us know your thoughts in the comments below.

#BeTheForce

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Stroke: Warning Signs, Causes & Prevention

stroke“Doctor please help! Half of my body does not move anymore” came a slurry cry from a helpless Vinod Agrawal, a businessman. His wife stood next to him in the emergency department weeping profusely and their 16 year old son watched his parents helplessly.

When examined thoroughly, Agrawal was diagnosed with STROKE. Thanks to the lifestyles that most people lead these days, this is a common site in hospitals.

A stroke strikes when the blood supply to the brain is affected either due to blockage leading to ischemia or rupturing of vessels. Due to this the brain does not receive enough oxygen and nutrition causing cell death, which is the ideal condition for stroke.

How Does a Stroke Happen?

  1. Ischemia: Occurs due to narrowing or blockage of blood vessels due to blood clots formed either in arteries connecting brains or other vessels or due to dislodgment of fatty deposits called plaques (atherosclerosis).
  2. Haemorrhagic: Bursting or leaking of blood vessels which compresses the brain cells. This leakage of blood puts pressure on brain cells which is accumulated in brain due to trauma, hypertension or some blood thinning medication.
  3. TIA – Transient Ischemic Attack (Mini Stoke): Brief episodes of stroke which is self-limiting. Blood flow is briefly interrupted and these are the warning signs of future stroke. It is like an alarm from the body.

Common Presentation of Stroke

  • Weakness or tingling in half or full body depending on the involved artery
  • Deviation of face with difficulty in speech and closure of one eye
  • Mental Confusion, severe headache, loss of power in the limbs

When any of the above symptoms are seen, the patient must be rushed to the hospital.

Stroke

After thoroughly understanding the history and general examination, few specific tests and examination like CT scan are done to find out the cause of the stroke. The treatment is very complicated and management is done in ICU and Neuro-physician may be required.

As there are two major causes of stroke – ischemia and haemorrhage – both have different management.

  • If ischemic– the focus is to restore adequate blood flow-clot is broken or dissolved.
  • If haemorrhagic – stop bleeding or leakage of blood, to reduce the pressure of brain cells. Surgical intervention may be required if there is any arterial malformation or rupture of vessels.

Rehabilitation activities like physiotherapy, speech therapy, etc. help to restore physical activities gradually.

Prevent It!

All the above symptoms and complications can be prevented if a healthy lifestyle is followed.

  • Eat a healthy – diet which includes fresh fruits, vegetables, avoiding processed meat and avoid junk food.
  • Yoga, especially Pranayama, ensures that every cell of the body receives adequate oxygen for appropriate functioning. Pranayama rejuvenates the body cells which ensures the ideal functioning of the body.
  • Stress kills! Accept what life offers happily and keep working towards your goal without killing yourself.
  • Remember Smoking Kills – all advertisements shown are true. STOP smoking.
  • Avoid alcohol, if you do consume it, make it minimal.
  • If you are hypertensive, keep an absolute check on blood pressure and follow all dietary and physical discipline so that blood pressure is controlled.
  • If one is diabetic, regular check of sugar is important.

Listen to your body. It always warns you before the disease sets in.

Stroke is an acute emergency but the root cause lies in chronic habits and patterns of life. Every moment, even at this moment of reading the blog, we can choose health or disease. Either you choose to pick up alarming signals of body and employ the necessary preventive measures to live a healthy life or be undisciplined and get hospitalized. THE CHOICE IS YOURS!

We hope this article helps you. For more on stroke and prevention, check out Healthy Reads or ask a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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