Craving Results: How to stay SMART

So this topic has kind of turned into a 2 parter. Following last week’s blog, I ended up having a good conversation with Matt about it during one of our sessions. Needless to say that after the comprehensive list I gave on the subject, Matt was able to point out one glaringly obvious point that I failed to mention: having a goal… If you have something to work towards, then you have something to focus of and achieve. This is an effective way to stay motivated. The problem I have at the moment is that I don’t seem to have any smart goals….


I have found from experience that walking in the gym ‘to get fit’ or ‘to lose weight’ is far too woolly andvague to work. By being really specific with what I want to achieve and devising a plan accomplish it, I have done got some pretty amazing results in the past.

Problem is, ‘getting married and looking amazing in my dress’ was pretty much the best goal I could ask for and now that it’s done, it’s pretty hard to feel motivated to work so hard!

Here’s a list of what I could aim for:

  • Drop a dress size for my BFF’s wedding in April
  • Drop a jeans size (suspiciously similar to the first one and frankly, not as good)
  • Enter some kind of competitive race – I have previously ran a few 5ks for charity, as well as the survival of the fittest 10k obstacle course – I would definitely consider this again, but the time frame feels too far away to get psyched about!

New goal based on this is the first one. I have a picture of me in the bridesmaid dress from when we first tried it on….I will use this as a benchmark to stay on top of my fitness life style (and will give a before and after once the wedding has happened!)

Steps and measurements

My step count this week continued on an average of 8,000/day, overall: 58,145. My measurements are: hips 96.5cm, waist 100cm. I managed 3 gym sessions – following Matt’s plan as always!

No new recipes this week – I barely cooked anything! But, because I feel guilty not giving you anything, here’s the recipe and macros for a Jamie Oliver classic – Jerk Chicken (macros are just for the chicken, as I normally cook microwave rice and serve with sweetcorn:

  • Calories – 595
  • Protein – 46.7g
  • Fat – 13.9g
  • Carbs – 20.9g.

My biggest ‘naughtiness’ this week was my continued failure to complete my food diary. (I also went back to that lovely Greek restaurant and had a Meze with wine!)

Well until next time!


P.S. – Matt here – I do love the use of the smart system for goal setting, and can’t wait to see how this affects Sam’s training. A truly smart decision – I couldn’t avoid a “dad joke”

About the Author Matt Smith

Matt Smith is the owner of Beer N Biceps. He has a degree in Sports Science, 10 years of experience working in the fitness industry, and has written for hundreds of fitness websites. He is a lover of good quality beer and believes that drinking in moderation can form part of a healthy lifestyle.

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