fitness goalsFitness Goals You Need To Set Today.

Set yourself a bucket list of fitness goals and objectives which are realistic and which you can build on for ongoing results. Whatever health and fitness goal you set - less fat, more strength and lean muscle, setting SMART goals will help you to achieve them. If you're a beginner keep your goals simple and achievable and a part of a long term plan for better health and fitness.

What are SMART goals? read on for more!

Set Yourself SMART Targets

Specific

Setting a goal to lose weight is not enough, for example to lose 5 pounds of weight. It's time to be more specific, how will this goal be achieved and the mindset and behaviour needed to reach this goal.  Examples include eating a smaller portion of food, eating more lean protein, eating more slowly, crushing workouts which target body fat.

Measurable

If weight loss is a goal, measure this before starting your fitness journey by using a tape measure and taking progress pictures. By measuring yourself and taking photos every 4 to 6 weeks you can monitor your goal  to meet your target.

Achievable

Set a goal that you know you can achieve but at the same time one which will push you to challenge yourself. Setting a goal which is too easy or too hard can be demotivating. Make sure it's a realistic fitness goal and you know how you're going to achieve it.

Relevant

Make the goal relevant to you, not your friend, not what a celeb is doing, just you.  

Timely

Set a time limit for your goal. Going back to the weight loss example.  You could aim to lose 2 pounds a week, If you want to lose 16 pounds - give yourself 8 weeks to achieve this with the right meals and workouts. 

Take a look at examples of smart goals to help you set you own.

1. NUTRITION GOAL

HOW TO SET YOUR GOAL

The Nutrition goal should be at the top of everyone's bucket list. You've heard it before aim for more protein, complex carbs, fruit and veg.  The key is to not over complicate this goal. Aim for simple, quick meals in the week when you're busy with work and /or kids. Research shows a high protein diet can help to lose fat and gain muscle at the same time. Monitor what you eat with a food diary or by recording meals in a calendar.

SMART GOALS FOR NUTRITION
Examples of short term nutritional goals
  • I will eat smaller meals which are nutritionally dense until I feel comfortably full.
  • I will drink 8 glasses of water each day. Drinks like green tea count as liquid intake and have been shown to assist with weight loss.
Examples of medium term nutritional goals
  • Within 6 months I will have achieved eating more lean protein (what does this mean? if you eat a piece of chicken for dinner with rice. Eat two pieces and swap rice for quinoa or other complex carb) and add more veg which is high in fiber to help keep you fuller for longer.
  • I will have cut my sugar intake in 3 months for example less soda, less chocolate, less cake. Remember the key is everything in moderation!
Examples of long term nutritional goals
  • Within 12 months I will be eating veg and fruit with every meal.
  • Within 12 months I will be eating less processed food.

HOW TO MEASURE AND TRACK YOUR GOAL

You nutritional goals should be measurable for example I will be eating veg and fruit with every meal in 2 months time.

Plan and shop in advance. Buy enough veg and fruit to last you the full week. Decide on your meals for each day of the week and how much time you'll need to prepare these.

Track the goal by noting what fruit and veg you had at each meal. Make it a daily habit.

Go over your food diary weekly or monthly tp help you stay on top of your goal. 

2. FITNESS GOAL 

HOW TO SET YOUR GOAL

You need to set yourself realistic and achievable goals within a set time for a better body. Decide where you want to be in 12 months and set smaller goals on how you'll achieve these with monthly and weekly goals. This will make it easier to achieve your target and keep your MOTIVATION high.

Small achievements on a weekly basis mean you reach your main goal in the long run and avoid burnout. The key to success is small REALISTIC and CONSISTENT steps to get you to your main goal.  By being both realistic, consistent and achievable you are setting yourself up for long term success.

SMART FITNESS GOAL IDEAS
General Fitness Goals
SMART Fitness Goal Examples
  • Toned abs in x amount of time - develop this goal with targeted abs workouts 2 times a week for 20 minutes
  • Lose 10 pounds of weight in x amount of time
  • Gain 3 pounds of lean muscle
  • Achieve x number of pull ups per set
  • Achieve x number of push ups per set
Example of short term fitness goals
  • Within 7 days exercise with weights to increase lean muscle mass.
Example of medium term fitness goals
  • Within 3 months increase lean muscle and reduce body fat by x amount
Example of long term fitness goals
  • Within 12 months increase lean muscle by x amount

HOW TO MEASURE AND TRACK YOUR GOAL

If your goal is weight loss and building lean muscle you can measure your lean body mass (LBM). First you will need to know your weight e.g 126 pounds.

A couple of ways to work out your own body fat is by using a Bioelectric Impedance Analysis scale BIA Scale or a body fat caliper.

Record results before you begin your fitness journey and every 4 to 6 weeks.

3. CONSISTENCY GOAL

HOW TO SET YOUR GOAL

Set yourself specific days and times for your workouts, which are both achievable and you know you can stick with. This will help you to work out consistently. It's about getting into a routine so that it becomes part of your everyday schedule.

If you're a complete beginner start by aiming for 15 minutes of exercise daily in the morning or evening and build from there.

Example of short term consistency goals
  • I will workout 4 days a week for 30 minutes.
Example of medium term consistency goals
  • Within 1 month I will aim to have worked out for x hours in total.
Example of long term consistency goals
  • Within 6 months I will be working out regularly 5 days a week  for 30 minutes a day

The goals will vary according to you and depending on whether you're a beginner or at a more advanced level.

HOW TO MEASURE AND TRACK YOUR GOAL

Write down how long you've worked out each day and the workout completed.

4. HEALTH GOAL

HOW TO SET YOUR GOAL

Conditions like high blood pressure and cholesterol can all impact  health. By monitoring these you keep your body in better condition. Health goals include how you look on the outside, how you feel on the inside, your mood, mindset and energy levels.

HOW TO MEASURE AND TRACK YOUR GOAL

Depending on your goal, keep an eye on you physical appearance and how you feel.

Example of short term health goals 
  • Physical Appearance goal - You want to look healthier and leaner by changing your diet.
  • How you feel - Joints are less stiff, stomach cramps have gone, fewer headaches.
  • Mental State - Less cravings for sugar or unhealthy foods
Example of medium term health goals
  • You're on a healthy diet for 6 months and have better energy levels.
Example of long term health goals
  • You're sleeping better and have more energy throughout the day.

5. GOALS FOR GOOD HABITS

Get Inspired by the people around you who have achieved the goals you want to achieve and use them as role models. How have they done this? Use their motivation to motivate yourself.

Ask yourself what habits have allowed them to achieve their goals. Incorporate their habits of MOTIVATION, COMMITMENT and DRIVE into your own routine. Getting into good habits is essential for sticking with your fitness goals. Make it a part of your lifestyle by finding a sport or workouts you love. When something makes you feel good you repeat the process. Focussing on what makes you feel good rather than what looks good to others is the key to success.

Turn negative habits into positive ones. For example if you're telling yourself to stop eating crisps - focus on the positive and tell yourself to snack on dry low fat crackers. The focus needs to be on the POSITIVE.

6. LEAN MUSCLE GOAL

HOW TO SET YOUR GOAL

Aim to build lean muscle and set yourself daily goals to achieve this.

HOW TO MEASURE AND TRACK YOUR GOAL

Measure your lean muscle mass by using a BIA Scale or body fat caliper to measure your body fat then take this away from your weight, which leaves you with your lean muscle mass.

7. CARDIO GOAL

HOW TO SET YOUR GOAL

Taking up a cardio sport has been shown to improve endurance. Examples include running, cycling or swimming.

Experts also recommend walking 10,000 steps each day. Just by going for a walk can count as a cardio exercise.

HOW TO MEASURE AND TRACK YOUR GOAL

Record how often you do cardio activities and aim to increase them over a month, 6 months and a year. It should fit in with your everyday lifestyle and become a habit. This way you're more likely to stick with it.

8. ENERGY GOALS

HOW TO SET YOUR GOAL

Tiredness can slow you down. If you suffer from constant tiredness, eliminate anemia or ME - Chronic Fatigue Syndrome. 

Tiredness can be caused by a number of factors- not getting enough sleep, poor nutrition or stress or low levels of light in the winter.

Set goals to  to sleep longer, adding fitness to your daily routine, reducing daily stress and eating healthy meals.

HOW TO MEASURE AND TRACK YOUR GOAL

If you sleep less than 8 hours a night aim for longer sleep periods and record the amount of sleep you've had. If you suffer from stress, set aside time for self care even if it just 10 minutes daily. Write down how you feel before you start and how you feel 4 weeks later.

9. MOTIVATION GOAL

HOW TO SET YOUR GOAL

It can be hard to stay motivated if you're not seeing results as quickly as you'd like.

Working out with a friend or your partner so you can motivate each other can help.  Focus on what makes you feel good then you're more likely to stick with it and keep at it consistently.

Try adding music to your workout to keep you going for longer.

If you're trying to lose weight and have a photo of your healthier self, pin it up where you can see it to motivate you to workout.

The key is to GENUINELY enjoy what you're doing.

HOW TO MEASURE AND TRACK YOUR GOAL

If your goal is to go running a mile a day. See if you can push yourself further and run a mile and half. Constantly challenging yourself and setting smaller goals will motivate you to push for more.

Example Checklist of Daily SMART Goals

Nutrition - Eat fruit and veg with every meal on a daily basis.

Consistency - Workout in the morning or evening for X amount of time

Health - Take a daily multivitamin

Habits - Workout at the same time each day

Once you've achieved your goals update them over time to continue to achieve the results you want.

What goals have you set yourself? Connect with the Community on Instagram and Share!

xoxo