When it comes to setting fitness goals (or any goals) for that matter, there are a lot of things to consider. As I’m writing this, it’s February, which means we are already a month into the new year (time flies, am I right?)
So if you’ve set New Year’s Resolutions, that haven’t been going so hot already… this post is for you.
Tips to setting goals you’ll actually achieve
Make those goals SMART.
Smart goal setting is a popular goal setting technique, and you may have heard of this before, but if it’s new to you or it’s been a minute, here’s a quick recap.
SMART goals are:
- Specific. Don’t be vague. Language matters!
- Measurable. How will you track your progress?
- Attainable. Is it realistic? How likely are you to attain this goal in your time frame you’ve selected?
- Relevant. Make the goal MATTER to you.
- Time bound. Have a date or time frame in mind for when you’ll achieve this goal or check in on progress.
Examples of smart goals:
“I will be able to do 5 pull ups by June 1st by incorporating band assisted pull ups and negatives into my training 3x/ week.”
“I will be able to squat my bodyweight by December 1st by squatting 2x per week and following a strength program.”
Try Habit Stacking.
Habit stacking is what it sounds like – it is essentially pairing a current habit with one you’d like to implement.
In practice, this looks like:
- Before or after (existing habit), I will (new habit).
- Examples of habit stacking:
- After I brush my teeth in the morning, I will do a yoga routine.
- After I make coffee in the morning, I will put on my workout clothes.
A few important reminders
Know why you’re doing this. Your goals should be personal. They should matter to you and help ignite your fire for achieving them.
- Erase barriers. Time is one of the BIGGEST barriers to why people can’t achieve fitness goals. If time is an issue, make the time. But make it practical. You do not have to workout 2 hours a day, 6 days per week. Start small. Walk 30 minutes a day or try working out 3x per week. You don’t have to go 0 -100.
- Avoid having an all or nothing mentality. You don’t have to be perfect. Just because you miss one workout or have one day of eating less balanced meals, doesn’t mean you should completely give up. This process takes time, effort, consistency and patience.
- Motivation is fleeting. You will not always be motivated. There will be days that you really just don’t feel like working out. When you aren’t super hyped to workout, remember your goals and remember that plan you have to achieve them.
- Be kind to yourself and keep going. This is a lifestyle change. Not an overnight, quick fix. Keep showing up for yourself, day in and day out.
Setting goals and creating new, sustainable habits can be tough on your own. If you need help knowing where to start and learning what to do, I’m an online personal trainer and can help you out!
