SpecificWhen setting S.M.A.R.T. goals, you begin by defining the goal in SPECIFIC terms. There should be no ambiguity in your language. You want to compete in 26 weeks on May 2, 2015 at 5% body fat and 135 pounds in the Women's Physique category – that's specific. This is where you'll lay the foundation for how you plan on getting to 5% body fat in 26 weeks: - WHO will be involved in the process with you (I'd suggest hiring a coach, and warning your significant other). - WHY you're doing this (see Fitness Inspiration: Figuring Out Your Whys). - WHEN you'll hit the gym and use your meal management system (fail to plan, plan to fail, so don't bail on meal prep). - WHICH constraints or requirements will be involved (such as dieting during the holidays).
MeasurableSo you want to get to 5% body fat, but how will you know when you're there? What does 5% look like? This is where you define exactly how you'll MEASURE progress. Are you going to have a calendar where you write down your weight every day? Will you take a body fat assessment in a clinic monthly, using a Bod Pod? Will you check in with your coach weekly, using pictures? How many pounds/body fat do you have to lose weekly to get to your goal in 26 weeks? When setting S.M.A.R.T. goals, you have to be able to measure or quantify your goal.
AchievableDoes your goal make sense for you? If you placed 3rd at your first regional show, but your overall goal is the Olympia, it's just not going to happen, at least not this year. Your goal should be to win a regional show, then maybe build on that. Your goals should be challenging enough for the time frame, but also ACHIEVABLE. (After all, without challenge, there's no change.)
Relevant or Realistic
Do you actually have an interest in competing? Are you just doing it because your trainer told you that you should? Or because you think it'll win the attention of your crush/significant other/trainer? You need to be doing this for YOU, and only you. Competing is no small feat, so if a pro card, or even a nationals qualification, isn't RELEVANT to or REALISTIC for you, you might want to reevaluate.