SMART Goal Setting for New Year’s Resolutions

Wednesday, December 28, 2016. Author Dr Nathan West. Photo Credit: iStock

SMART Goal Setting for New Year’s Resolutions

With 2017 coming to an end it, this is the time of year we confidently start proclaiming what we are going to achieve during the coming year. Nowhere is this more prevalent than when it comes to people's health and fitness goals.

We've either made them ourselves or heard our family, friends or colleagues say, “This will be the year I finally drop that excess weight”, or “This will be the year I sort out my diet”, or “I will start going to the gym”.

However, we also know that while we start off with the best of intentions, we often fail to achieve our goals. This could be for several reasons, but it is often because we do not have a clear enough idea of what we want to achieve, how we want to achieve it,  and/or set goals that are not realistic or attainable.

Below, we set out the SMART way to plan and achieve your 2018 health and fitness goals and explain how FitnessGenes can help you achieve your desired results.


It is not enough to simply say, “ I want to lose weight”, or “I want to increase my bench press”, or “I want to start going to the gym”, or “I want to eat less meat”. Have a specific goal in mind, whether it’s dropping 20 lbs, wanting to bench press 1.5x your body weight, committing to three gym sessions a week or not eating meat 3 out of 7 days a week.


Goals should also be measurable so you can track and monitor your progress. Measuring weight loss or the amount you lift in a workout is easy. Measuring dietary changes or simply being more physically active require some kind of diary.

With the 2017 updates to the Members site, FitnessGenes will make it easier for you to track your progress and measure your results.


Make sure your goal is attainable and realistic. We are often extremely over-optimistic in what we expect to achieve, which can often set us up for disappointment. If you're very overweight, it would be unrealistic to expect to attain a 6-pack within a few weeks.

FitnessGenes always conveys realistic expectations for attainable results and never makes claims that our recommendations are some sort of “shortcut to success”.  We can tell you exactly what to eat and how to train for your genetics….but you have to act on these recommendations to get any results!


If you haven't done any research on your goal, you are really setting yourself up for failure. It won't be possible to set attainable and specific goals without a basic understanding of what you want to achieve. Furthermore, you need to know how you are going to achieve it and this requires a little self-learning.

FitnessGenes is here to help in that process and provides a wealth of information to assist you in your health and fitness goals.

FitnessGenes will also continue to research the science behind our products to make sure we are providing our customers with the most up to date and relevant information.  Your results and recommendations in the Member’s Area will be updated as the science and technology evolve, so there is no point in waiting for the “next version” to come out before you get started. Get started today


Set yourself a time limit on when you want to achieve a certain goal. Having an open-ended goal can lead to either never starting, or investing months or even years of effort with no real achievement.

While big lifestyle changes do take a significant amount of time, splitting long-term goals into 4 to 16 week periods of smaller, but specific, measurable and attainable goals makes them less daunting and more manageable.

This is one of the reasons why the FitnessGenes Genetic Training Systems are structured over a fixed number of weeks and not just open-ended endeavours which could go on forever.

It's ok being SMART but if we're SMART-ER we can get even more out of our efforts, helping us achieve our next goal or getting closer to a goal we didn’t quite reach last time.


Regardless of success or failure, if we never take the time to evaluate what we've been doing, we will never learn from the things we did right or more importantly from the mistakes we made. Not evaluating what you've done can lead to repeated failures, or less success in new goals. Make sure you take the time to reflect on what you've done.


The R in SMARTER is more often represented by the word "reflect" or "review" but we think it should mean "resilience". Resilience is something we all need to keep us going, as we work towards improving ourselves and achieving our health and fitness goals.

If you enjoyed this article, please check out my other posts:

How much protein do you need to build muscle

The gut: your second brain

The Obesity Paradox: Overweight and Undernourished

Why carb crashing is not the secret to weight loss

The scientific approach to calculating maintenance calories

How food affects your mood

What type of body fat do you carry?

Saturated Fat and Genetics

7 Rules for Sustainable Weight Loss  

The Quantified Self  

3 Easy Ways You Can Get Started

Sign up for a free account to take a look at truefeed® but note it is not personalized to you - we need your DNA for that!
Sign up
Upload your existing DNA results to see your personalized truefeed®
Buy now
Take a FitnessGenes DNA Analysis to see your personalized truefeed®
Buy now

Need help choosing a plan?

Discover which plan best fits your needs by answering a couple of questions.