SMaC Your Fitness

SMaC Your FitnessSMaC Your Fitness

You, reading this blog, you should SMaC Your Fitness. SMaC Your Life. SMaC Your Career.

I recently read this great article on Runners World and also finished reading Jim Collins Great by Choice. One of my professional development goals is to read as much as I can, especially books that have influenced the world of business management, and Great by Choice (plus the pre-cursors Good to Great and Built to Last) has been incredibly influential. One of the key concepts that struck me as I read about the authors daily squat routine was how much my personal health would benefit from applying the principle of SMAC recipes.


What’s a SMaC recipe?

Chances are good if you’ve spent any amount of time working in a business with a corporate structure, you’ve heard this term.  There are various explanations, but the primary acronym comes from Jim Collins who says a formula for success must be “specific, methodical, and consistent.” In a business setting, a SMaC recipe would include principles that lend to increased profits and lower costs. In a fitness sense, a SMaC recipe is how you measure your progress and stick to your goals.

How can you use these business principles to SMaC your fitness?

Set goals that are specific and require you to be methodical, and consistent.


Good examples

  • Run every Tues, Thurs, and Saturday
  • Login to MyFitnessPal Mon-Fri
  • Set out workout clothes before going to bed
  • Drink 72 oz. of water a day
  • Eat 3 servings of fruit per day

Bad examples

  • Get fit (Not specific!)
  • Go to the gym more (More than what?)
  • Eat well (What does “well” mean?)


Good examples

  • No more than one sugary treat per week
  • Bench press once per week, 5×5
  • Change at least one meeting to a walking meeting every week
  • Hit Fitbit steps 3 days in a row

Bad examples:

  • Lift more weights than before (How much? What milestones?)
  • Be less sedentary (You can measure this!)


Good examples:

  • Be in bed by ten pm every weeknight
  • Try one new recipe every weekend
  • At least 3 Zumba classes per month

Zumba - SMaC Your Fitness

Bad examples:

  • Run on Monday the 12th (just the one time?)
  • Join a gym (and then what?)

Using the principles of creating a SMaC recipe, you can reinvigorate a tired fitness routine or jump into a new one that stands a better chance of sticking around. SMaC recipes are useful in your work and personal life as well.

Your Assignment: write your health-self SMaC recipe. Make your goals (or single goal if you want to start smaller) specific, measurable and consistent. Report back how you’ve choose to SMaC Your Fitness.

I don't focus on what I'm up against. I focus on my goals and I try to ignore the rest. - Venus Williams

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About Sarah McMullin

Mother of two, Bachelor's and JD, married to a crazy high school teacher.
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