Today’s conversation centered around setting SMART goals for getting in shape in 2022. Joining me for the chat: Lacy Knight – Physical Therapist & Clinical Manager of Warren Memorial Hospital Rehabilitation and Wellness Services; and, Justin Strucyk, and exercise physiologist with Valley Health.

The pair explained what SMART goals are and why they are the ideal way to set and reach any fitness, functional or weight loss goal you may set in 2022. Lacy also explained their “Direct Access” program and why it could be a game changer for many in our community who need physical therapy without a doctor referral.

Direct Access is available at these Valley Health locations:

Valley Health Physical Therapy | Riverton Commons 40-C Riverton Commons Dr., Front Royal, VA 540-636-0480 Warren Memorial Hospital Outpatient Rehabilitation 120 N. Commerce Ave., Front Royal, VA 540-635-0730 Warren Memorial Hospital Physical Therapy & Sports Performance 351 Valley Health Way, Front Royal, VA 540-823-4733

In addition to these topics, we talked about their personal & sports performance training services, fitness assessments, and why gaining functionality in your day-to-day activities is just as important as setting a fitness goal.

SMART goals:

  • Specific
    • Be as clear and specific as possible with your goal setting. It will help you map out HOW to get there.
    • Example: “I want to lose 40lbs.” in comparison to “I want to lose weight.”
  • Measurable
    • Fitness Goals should often times be quantitative, or measured numerically, because they are easier to track. (ie: “I want to squat 100lbs. with proper technique.” OR “I want my body composition to be less than 18% body fat.”)
    • Progress towards a qualitative goal is harder because it is normally measured by “success” or “failure” (ie: “I want to be stronger.” OR “I want to be skinnier.” OR “I want to make the high school soccer team.”)
    • Use Quantitative goals to progress towards qualitative goals. (ie: “I want to make the high school soccer team, but I know I need to get stronger and faster. I will train to increase my squatting ability by 30lbs., and decrease my 20yd. dash sprint by O.5 seconds.”)
  • Achievable
    • Your goal MUST be achievable based on your CURRENT FITNESS LEVEL.
    • Example: It’s not SMART to set a goal to run a marathon next month if have minimal experience with running long distances.
  • Relevant
    • Make sure your goals are RELEVANT to your life, health and fitness needs.
    • EXAMPLE: If you are currently dealing with high blood pressure or pre-diabetes, focusing on a weekly aerobic exercise goal is a lot more relevant than training to increase your vertical jump.
  • Timely
    • The part of goal setting no one likes to talk about… DEADLINES. Give yourself a deadline for your SMART Goal.
    • There is no rule on how much time, but it’s typical to set 1-3 month short-term SMART Goals (ie: “I want to lose 10lbs. in 3 months.”)
    • It is perfectly okay to have long-term goals (ie: “I want to lose 40lbs. in 12 months.”), but long-term goals tend to get “LOST” without short-term goals to keep you on track.