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"Building 'SMART' Objectives"

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Written by Pat Curran

Posted on 17 January 2018

Last Updated 17 January 2018

Motivational Quote:


“To beat this guy, you need speed - you don't have it. And your knees can't take the pounding, so hard running is out. And you got arthritis in your neck, and you've got calcium deposits on most of your joints, so sparring is out… So, what we'll be calling on is good ol' fashion blunt force trauma. Horsepower...


--Duke (Rocky’s Trainer) from “Balboa”

To see video, click here

Bonus video, click here


This week, we’re going to use our “Dream List” to narrow down our focus into a single goal with a few “SMART” (Specific, Measureable, Achievable, Realistic, and Timely) objectives to keep us balanced. To do this, look at your “Dream List” and write down one major goal you would like to achieve over a 12 week period with an explanation of why it’s so important. Next, think about what success looks/feels like and then write down some very SMART objectives that will help you focus. Finally go back through what you wrote again to clarify it further. Make sure it is clear, concise, and compelling!


Below is a short summary of my single goal and supporting objectives for the 2011 race season intended to fuel all aspects of the Freedom’s Light Charity Program. Take a look and then come up with your own goal and objectives today. Your goal can be anything (non-fitness as well) as long as it’s aligned with your “Dream List.”


Single Goal:

On September 11, 2011, I will be a top 10 finisher for the Clydesdale Division (over 200 pounds) at the Westchester 70.3 Mile Toughman Competition.


Why is This Important?

Achieving this goal will require my best physical, mental, and spiritual gifts and will sharpen my ability to be an adaptive leader. A great deal of learning will occur through both failure and success. While struggling through these circumstances, my best writing will be created to pass along to my children.


Key Actions & Objectives:

  • Over the next 20 weeks, I will follow an adaptive training program that develops me holistically: Mind-Body-Spirit. Daily, I will write notes in my training log which covers 5 key areas of focus: Swim, Bike, Run, Nutrition, and Injury Prevention. I will also continue to pray 3 times a day to sustain clarity and focus.


  • Over the next 20 weeks, I will seek out opportunities to raise money for charities that support military, first responders, and children impacted by the Global War on Terror as a way of investing back into the nation.


  • Over the next 20 weeks, I will dedicate 1 full day each week to my daughters, helping them see their natural gifts and encouraging them to live balanced, healthy lives.


  • Over the next 20 weeks, I will write weekly journals to inspire others to pursue their dreams and leave important letters for my family to read.

If this is your first time doing something like this, then I recommend making the goal very simple and meaningful. To quote Bill Phillips, author of the of the book Body for Life, “It’s about progress, not perfection.” When you do a couple of these plans, you will have the ability to meet increasing challenging goals with greater strength and resolve.  


Last thought… So why the quote and video clips? Writing a “Dream List” and aligning goals are important. However, I also strongly recommend that you surround yourself with people who believe in what you are doing and have the ability to tell you what you need to hear as you progress. Bottom line: Don’t go on your journey alone.


Let me know if you have any questions or if I can help you in this process in any way by replying to this message. Each year, I start my journey on June 6th in order to commemorate the D-Day Anniversary. Hope you join me…


God Bless,





Did this week’s message help you? If yes, here’s an opportunity to help other Great Americas, starting at just $25.

  • Fisher House: To donate, click here
  • Wounded Warrior Project: To donate, click here
  • Children of Fallen Patriots: To donate, click here,
  • Tuesday’s Children   To donate, click here
  • USO’s Operation Care Package  To donate, click here




This Week’s Training Schedule

I still consider this preseason and feel I have a pretty good base going into June 6th in all of the areas with exception to running. I am still being very careful ensuring I don’t have another setback with my left knee. Creating an injury log has been a good way for me to stop after every workout and write down what hurts and an action plan for how to heal it quickly. In the meantime, here is this week’s workout plan at a glance.


Monday: Bike 60 min / Run – 45 minutes

Tuesday: Strength Training: “The 300 Workout”

Wednesday: Swim 5 x 300m / Bike 90 min

Thursday: Swim 10 x 100m / Elliptical Runner – 20 min

Friday: Easy Run 60 minutes

Saturday: Bike 2 hours – Hilly Terrain

Sunday: Pilates / Stretch / Exercise with Kids