HOW TO MAKE CR AZYAMBITIOUS GOALS DOABLE

FREE YOUR MIND WITH THESE TIPS FROM MIA NIKOLA J EV, TORONTO-BASED CERTIFIED PERSONAL TRAINER AND FOUNDER OF BODY MORPHOLOGY.

REFRAME YOUR GOALS. Nikolajev nudges clients to think SMART—a goalsetting acronym that stands for specific, measurable, achievable, relevant (“What’s your ‘why’ or motivation?”) and time-bound (set a deadline). Instead of, say, vaguely aspiring to look like Karlie Kloss, your starter goal could be working up to running for 30 minutes non-stop by the end of summer to improve your overall cardio. LAY

OUT A PLAN. Once you’ve decided on your priorities, commit to an actionable step-by-step. “When we see something with an end point, it’s a lot more approachable and doable,” says Nikolajev. MAKE IT ROUTINE. Willpower sounds mighty, but it’s fickle. Habits seem boring, but they work. “If you’ve established two or three things you do every day, you will look like you have willpower. It’s not willpower—you may not want to do it, you have no energy to do it, but you’re still going to do it because that’s the habit you’ve bred into your day.” BE KINDER TO YOURSELF. If you’re bummed because your body doesn’t look like it used to, know that hormonal changes (priming you for the child-bearing years and, later, menopause) happen to us all, says Nikolajev. “I try to remind women that they can find a place of loving self-acceptance and still want to be better.” Having gratitude for who you are now will enable you to make progress with “greater ease, joy and speed.”

Wing successfully completed the Boston Marathon—not that we ever doubted her!