Step by step: it’s a good mantra. It can help you make it through the day to day routine or refocus you on small goals when the challenges seem insurmountable.  

Dr. Sara Powell, assistant professor of kinesiology at Missouri State University, works on goal setting, motivation and the psychology of physical activity.

She has particularly focused on behavior change for individuals who’ve undergone bariatric surgery. 

The weight loss journey is tough, but the psychological hurdles are equally immense. 

What makes weight loss so hard

Powell encourages people to set goals not related to weight loss – goals that instead focus on health improvements. She uses the SMARTER acronym for these goals: specific, measurable, action-oriented, realistic, timely goals that you can evaluate and revise.  

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Many runners find themselves drawn to races and long runs – like marathons. But how do you begin to tackle the intense physical and mental hurdles that come?  

Dr. Sara Powell, assistant professor of kinesiology at Missouri State University, says that the distance is just one of the challenges to crossing the finish line. 

Beginning a training regime for a marathon

In addition to getting fitted for good footwear, Powell provides some tips for training:

• Find an incremental plan online.
• Set SMARTER goals.
• Train in all sorts of conditions.
• Practice positive self-talk and imagery.

In her time as a runner, Powell remembers one time in particular that challenged her more than any other: it was during the Boston marathon several years ago. It wasn’t her first marathon, or even her first in that prestigious race, but the adverse weather conditions – rain, near freezing temperatures and high winds – were incredibly difficult.

But the self-talk and imagery got her through – even reaching a personal record. 

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Battling a sedentary mindset? Ready to get active?

Dr. Sara Powell is ready to help you set some goals. 

Powell, assistant professor in the kinesiology department at Missouri State University, encourages people to not take on too much too soon, as it’s a recipe for being discouraged. 

Tips for setting goals

Even if you’re working out with a partner, Powell emphasizes that you should set individual goals. Genetics, body type, physical abilities and diet are all unique to you, so you shouldn’t compare yourself, she says.  

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