HerSUPPZ Faith Ellis, Her Brand Ambassadors, Her Holiday Strength, Nutrition, Weight Loss Leave a Comment


One of the biggest things you learn when becoming a personal trainer, is how to properly set goals. If you set goals that are not well defined, you may often times end up failing and not meeting these goals.

The New Year brings New Year’s resolutions.   So let’s set goals the SMART way so you can be successful in 2018 and beyond!

The SMART method of goal setting stands for Specific, Measurable, Attainable, Relevant, and Time-Bound. By following these five things we can create a goal in which we succeed.


A specific goal is going to specify exactly what you are looking to accomplish.

Instead of your goal being “I want to lose weight”, to make it more specific try, “I want to lose 10 pounds”.


You want to set goals that can be measured in order to be able to see the progress you are making. You could use the example above as a measurable goal. Instead of labeling your goal as “lose weight” or “gain muscle”, try putting a number to it such as “I want to gain 2 inches on my biceps”.


Creating unattainable and unrealistic goals will just make you feel worse in the end and hinder your encouragement to continue. Start small and be realistic. Saying you want to lose 10 pounds in 2 weeks is not realistic. Instead, try thinking in terms of “I want to lose 1-2 pounds a week, for a total of 4-6 pounds a month. This way, I could lose 10-12 pounds in three months.” That is much more attainable and realistic, and the chances of you succeeding in a healthy way are much higher.

When you succeed, you will keep going because of that motivation and encouragement.


We want our goals to be relevant to what we are trying to accomplish. For instance, if you want to put on muscle, you wouldn’t make a goal to do cardio four times a week. Set goals that will help you get to that end result.


This is my favorite one, you NEED a deadline. First, set small deadlines to meet your larger, overall deadline. For instance, if you’re looking to enter a fitness competition in two years, ask yourself what smaller deadlines might you need to take to get there? Solid New Year’s resolutions can give you a great head start to reach the look you want.

Let’s try it out

Poor Examples of a SMART Goal:

“I want to lose weight.”

“I want to eat better.”

“I want to drink more water.”

Good Examples of a SMART Goal:

“I want to lose 1-2 pounds every week, which will be about 4 pounds a month, therefore in 3 months I will lose 10-12 pounds.”

“I want to eat more vegetables, 3-6 1-cup servings a day. This week I will eat 1 1-cup serving of vegetables at each meal: breakfast, lunch, and dinner, for a total of 3 servings of vegetables a day.”

Can you think of a good example of a SMART goal?

Faith Engen Ellis

Faith is a southern girl, born and raised in North Carolina. She enjoys spending time with her husband and fur-baby.

Faith is living a healthy lifestyle and her ultimate passion is to inspire others to do the same.

She decided to change the way she was living 4 years ago, but she wasn’t expecting to actually fall in love with it!

Now she enjoys experimenting with different kinds of fitness and challenging her body to new heights whether it be pilates, plyometric training, or weight training, and she aims to inspire others to realize the strength within themselves as well.

Faith’s favorite product for pre-workout is the Optimum Nutrition Essential Amino Energy line. Her favorite flavor so far has been the peach lemonade, but next on her list is Mocha Cappuccino, yum! The use of natural caffeine sources is a real win for this product and it mixes easily, so there is no grainy texture.

For protein sources, she enjoys Oh Yeah! One Bars for a quick and filling snack on-the-go, of which she has many favorite flavors!  Or Gaspari Precision Protein to mix up a shake. Faith’s favorite recipe uses 1 scoop of the Cinnamon Cereal Crunch flavor, mixed with 1/2 a banana, 1/4 a cup of vanilla Greek yogurt, 1 tsp cinnamon, 8 ounces of unsweetened almond milk, and 1 cup of ice.

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