There are certain summers that stick with you—not because everything went smoothly, but because life had a way of handing you exactly the lessons you needed. My internship in the state of Washington, the summer of 1980, was one of those. Back then, I was a junior at Iowa State, trying to line up all the things I thought would guarantee a good job after graduation: solid grades, some campus involvement, and most importantly, that golden ticket on any engineering résumé—an internship in your field. So I spent the spring sending out application after application, collecting a thick stack of rejection letters in return. It became routine enough that some days I’d find myself laughing at how efficiently companies could say “No thanks.” My dorm room wall was full of “flush letters” and I treated it like it was a badge of honor.
Step 2 to Better Health_Set Realistic Goals
Step 2 to Better Health_Set Realistic Goals
When it comes to embarking on a journey to better health, setting realistic goals is crucial. Without clear, attainable objectives, it’s easy to lose motivation and drift off course. This blog post will guide you through setting realistic health goals, with examples like weight loss, muscle gain, improved mobility, or overall well-being, and how to break them down into smaller milestones to track progress and maintain motivation. We’ll also explore how using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) can help ensure success.
Why Setting Realistic Goals Matters Setting goals provides direction and a sense of purpose. When it comes to health and fitness, having clear objectives helps you stay focused and committed. However, it’s essential to set goals that are realistic and attainable. Unrealistic goals can lead to frustration and burnout, ultimately derailing your progress.
SMART Goals: A Framework for Success. To set realistic goals, it’s helpful to use the SMART framework. Here’s a breakdown of what each letter represents:
Specific: Define your goal clearly and precisely. Avoid vague statements like “I want to get in shape.” Instead, specify what getting in shape means to you.
Measurable: Include metrics to measure progress. This could be a certain weight, number of repetitions, or distance.
Achievable: Set goals that are within reach, given your current circumstances and constraints.
Relevant: Ensure your goal aligns with your broader health objectives and lifestyle.
Time-bound: Establish a timeline for achieving your goal, with milestones along the way.
Now let’s look at some common health goals and how they can be made SMART. If weight loss is your goal, consider setting a specific target weight or body mass index (BMI). For example:
Specific: “I want to lose 10 pounds.”
Measurable: Track weight weekly or bi-weekly.
Achievable: Ensure the weight loss goal is attainable within your timeline (e.g., 10 pounds in 10 weeks).
Relevant: Losing weight might be part of a broader plan to reduce health risks or improve physical fitness.
Time-bound: “I want to lose 10 pounds within 10 weeks.”
For those seeking to build muscle, the goal might be to increase muscle mass or strength. An example of a SMART goal for muscle gain could be:
Specific: “I want to add 5 pounds of muscle.”
Measurable: Use body composition tests or other measurements to track progress.
Achievable: Ensure your goal is realistic given your current fitness level and schedule.
Relevant: Muscle gain might be part of a plan to improve athletic performance or overall strength.
Time-bound: “I want to add 5 pounds of muscle in 12 weeks.”
For improved mobility, the goal could be to increase flexibility or range of motion. An example of a SMART goal for mobility might be:
Specific: “I want to touch my toes without bending my knees.”
Measurable: Track flexibility progress with specific stretches.
Achievable: Ensure the goal is realistic based on your current flexibility.
Relevant: Improved mobility might be part of a broader plan to prevent injuries or improve posture.
Time-bound: “I want to touch my toes in 8 weeks.”
For general well-being, the goal could be to improve energy levels or reduce stress. An example of a SMART goal for well-being could be:
Specific: “I want to meditate for 10 minutes every day.”
Measurable: Track daily meditation sessions.
Achievable: Ensure the daily commitment is feasible with your schedule.
Relevant: Meditation could be part of a plan to improve mental health or reduce stress.
Time-bound: “I will meditate every day for 10 minutes for the next 4 weeks.”
Once you’ve set your primary goal, it’s helpful to break it down into smaller, more manageable milestones. These milestones act as stepping stones, providing a sense of progress and motivation along the way. For example, if your goal is to lose 10 pounds in 10 weeks, a milestone could be losing 1 pound per week. For muscle gain, a milestone might be increasing your bench press by 5 pounds every two weeks. By tracking these smaller achievements, you’ll stay motivated and focused on your long-term goal.
Setting realistic health goals is the second step toward a successful health journey. By using the SMART framework and breaking goals into smaller milestones, you’ll create a clear path forward. Remember, the key is to set goals that are attainable and relevant to your broader health objectives. By doing so, you’ll stay motivated and achieve the results you’re aiming for.
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The Internship That Changed Everything
Long Lake Summers
There are seasons in life you don’t see coming—chapters that don’t announce themselves with fanfare, yet settle so deeply into your memory that years later you can still smell the lake water, feel the pull of the tow rope, and hear the hum of a boat engine echoing across a still summer evening. For me, one of those chapters began the moment I graduated from Iowa State in May of 1981 and took my first real job at 3M. I was barely 22, carrying that mix of confidence and cluelessness that only a new graduate can pull off, and ready to step into the adult world.
Hero of the Beach
When I think back to my childhood— maybe around nine years old—there’s a very specific smell, a very specific feeling, that comes rushing back: the scent of ink and old paper from a stack of Marvel comic books. It’s funny how memory works. I can’t remember what I ate last Tuesday, but I can still picture—clear as day—the cover of The Amazing Spider-Man #56 with the Daily Bugle headlines screaming "Spidey joins Doc Ock" sitting on the floor of my bedroom, or the way the corner store rack looked when I spun it, hoping for a new issue of anything with the red-and-blue web-slinger on the front.