2020 Planning: Time to be Smart about it: Part 2 – the exercise bit

2020 Planning: Time to be Smart about it: Part 2 – the exercise bit

Hi there. How have you been? How did you enjoy the blog from last week? Did it give you an opportunity to reflect on some of some of your own fitness and health goals which you have established for yourself in the New Year? Did you find it the SMART goal planning about diet to be useful? Please let me know your thoughts as it would be good to know.

That said, moving on to the blog of the week.

As you know, last week I discussed about establishing and discussing SMART goals planning for diet, exercise and wellbeing. As diet was discussed last week, this week we will be discussing exercise.


So how can I apply SMART planning to exercise?

If you read the blog last week, you know that being SMART is about goal planning by being specific, measurable, achievable, realistic and time bound. Understanding that, let us look how that can be applied to exercise.

An important question to ask yourself though is: what do I want to achieve with my fitness and health?

This is probably the most important question you may ask yourself. If you don’t know what you want for your fitness and health, how are you meant to know how to plan or what to do? Let’s say for example, that you want to lose weight. In terms of your exercise routine, this will require a different exercise plan than if you were to, for example, look to bulk up with muscle.

So let’s say then that you want to lose weight. This would be your specific goal. Whilst it is good to have a specific goal, as important is to have it specific and focused. For example, “I want to lose 2 stone (12.7kg) in 6 months time. I aim to lose 1 stone per 3 months (6.35kg). Per month I am to lose 2.12kg, or 0.52kg per week.”

Setting a specific goals with strict and focused parameters will help you to stay on track toward your goal, and will also help you to achieve mini-goals and milestones which will in turn keep you motivated.

When I was a fitness instructor people would come up to me saying, ‘I want to 2 stone by summer’. The most natural questions to follow would be, ‘Well how do you plan on getting there?’ and ‘Is it realistic?’ If you struggle with those two questions when you set a goal, you probably need to have a look at your goal again and see if you can make it more specific, realistic and measurable.

Specific, measurable, achievable, relevant, time bound. That is your key. That is what you are working with. If you clash with any of the steps you may wish to look back over your goal again and ask how you can meet the goal steps.

So in order to lose weight, you may look at some cardiovascular exercises, some weight baring exercises and to have it in conjunction with a diet which supports your fitness goals. It’s no point having a good exercise plan when you eat junk food. If you are time pressed (like myself) you may wish to do weight training circuits to maximise your limited time whilst working as many muscle groups as possible. But please, speak to a medical consultant if you have an underlying health issue before embarking on exercise if you have not exercised in a while. Whilst I want to see you out and about exercising and get healthy, I would like to see you do so healthily and in a safe way.

If you are still stuck, remember it is always ok to ask for help. Ask at your local gym. I’m sure that an enthusiastic and friendly gym instructor or personal trainer would be happy to help you out.

In my years in and out of the industry I have met some motivational, inspirational and supportive gym instructors and personal trainers. With their permission I would like to give them a shout out here. If you are stuck and would like some support toward meeting your fitness goals, give them a shout. Just say Greg sent you 😉.

Richard Townsend

(for link to their fitness site, click on the name 😉)

Richard Townsend

Gavin Townsend

(for link to their fitness site, click on the name 😉)

Gavin Townsend

The fact that they are brothers is purely coincidental. I have known Richard and Gavin for several years and they are both very experienced and very approachable people and fitness professional personalities. I trained with Gavin a few years ago, and he is a great personal trainer and motivator. I still use some of his teachings in my exercise programmes and diet formulations.

Similarly, I met Richard as a gym member and have seen him go from strength to strength as a fitness professional with a thriving personal training business. They are both great guys and I highly recommend you check them out.

In summary, meeting a fitness goal and knowing what exercises to do involves having a specific goal that you can measure, a goal you can achieve, a goal which is relevant and realistic, and a goal which is time bound. If you are still stuck and don’t know how to get there, never fear. Ask your fitness instructor for your guidance or give some of my fitness personalities a shout for some help and guidance.

I hope you have found the blog of some help. Remember: it’s a journey. It will take time. Have patience in the process. You will get there. Until then, stay happy, stay healthy, and have a lovely weekend wherever you are on the planet.

And remember: love yourself. 



A bit about the author:

I am a guy who is (nearly) 40, who is sharing a journey of weight management and wellbeing.I am also a mental health professional with a wealth of years of experience in supporting individuals who have challenging mental illnesses and personality disorders.

Prior to my current professional role, I spent several years supporting members of the community as a fitness professional, assisting individuals with weight loss and health improvement programmes.

I completed a PGDip in Mental Health Nursing in 2013, and an MSc in Advanced Practice in 2016 in which I looked at improving nurses’ level of engagement with patients with challenging personality disorders.

In 2018 I successfully undertook a Clinical reasoning in Physical Assessments course with the view to start studying toward becoming an Advanced Nurse Practitioner in late 2019.

In 2015 I also undertook a Mentorship for practice (BSc Hons) course and have been supporting future nurses with their training and development. I have also recently supported a Healthcare Assistant Staff toward training in and successfully passing and achieving a Foundation Degree in Mental Health Nursing.

In my current role I am a person looking to support the physical and mental health and wellbeing of the individual. As part of my role within the health services in supporting individuals with mental health care needs, I am also currently looking to develop myself as a Wellness Coach, to support the individual with weekly wellness blogs, with the view to support individuals on a 1:1 basis as well as holding motivational lectures and seminars.


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