January 1st rolls around, and we’re brimming with enthusiasm, setting sky-high fitness goals. “This year, I’m going to lose 20 pounds, run a marathon, swim every day, and lift weights like Thor!” But then, February hits, and our motivation has mysteriously vanished. It happens to the best of us, and statistically speaking, to more of us than not.
There are a lot of reasons why resolutions and goals don’t stick, but the one that resonates the most with me is too much emphasis on the outcome and not enough on the purpose and processes. Here’s a quick look at how to set fitness goals that will pull you forward this year.
Add Purpose and Your “Why” When You Set Fitness Goals
This year, try setting your goals with a different twist. Instead of stating your outcome goals (lose 20 pounds) only, add some depth and meaning. Think deeply on your purpose and your “why” as your foundation. Create a vision that is bigger than today and bigger than yourself.
Here’s a good prompt to get you started. “I will work out 3 times a week because I want to (fill in the blank).” What you fill in that blank is what matters! Mine is “I want to work out at least 3 times a week because I want to do an epic hiking trip this summer with my teenage son or daughter.” Completing this statement and adding something meaningful after “because” will pull me forward and keep me committed to my weekly workouts.
To Set Fitness Goals, Create a Compelling Vision for Your Why
Knowing this is what matters to me will help me get to the gym or out the door to run, even when (especially when) I don’t feel like it. To me, this statement is way more powerful than saying my goal this year is to lose 5 pounds. I visualize taking pics with my kids on a mountain peak and it helps me remember that to enjoy a hike like that and keep up with the youngins, I have to be fit. My laptop screensaver is a picture of me and my son from a trip we took to Zion National Park last year, which reminds me everytime I open my computer that being fit enough to hike for hours matters to me.
Like Steve Jobs said, “If you are working on something exciting that you really care about, you don’t have to be pushed. The vision pulls you.” My compelling vision that pulls me upwards is wanting to be fit enough to hike big mountains and have fun doing it.
Build Moderation In From the Start
Once you have laid a strong foundation of purpose and vision at the bottom, then add layers. Build moderation into your goals right from the start. My favorite strategy for this is setting a “non-negotiable minimum” number of days you will work out each week and stick to it. Mine is 3. That’s not outrageous.
Make Success Achievable
I sometimes get 4-5 workouts in a week, which is a great week. But 5 is not my goal. 3 is. As long as I get 3 workouts a week, I FEEL SUCCESSFUL! This is a lifestyle for me. I can have a couple off-days and sleep in a couple days each week! This is how I make my health and fitness commitments last for years and decades!
Measuring Success in How You Set Fitness Goals
Measurable goals are the name of the game. Instead of only thinking of progress through the lens of your appearance or weight loss goals, also measure success in other ways. If you are able to do 15 minutes of cardio this week, can you add 2 minutes next week? Gradually increase the weights you use or the mileage you are building. Get a calendar just for workouts and mark a day every time you get a workout in. At the end
Breaking It Down
Big goals are great, but they can feel overwhelming. Break them down into smaller chunks. If a half marathon run is your target goal in 6 months, think about how many times each week you need to do a training run. Focus on getting one training run at a time. Work hard for one week at a time. Make the goal about getting 3 sessions a week in. The training and the person who you become during it is the prize!
Flexibility for the Win
Life happens. You’re going to get sick. You’re going to get an ache or pain. Some days you’re a superhero, and some days you just need a break. It’s okay to tweak your goals to suit your life. Be kind to yourself and adjust as needed and just get back after it as soon as you can. Again this is where having that strong purpose clarified can help you pull back on track faster.
Track, Reflect, and Celebrate
Keep a journal, use an app, or simply mark a calendar. Tracking your progress keeps you accountable. And when you hit a milestone, celebrate! Treat yourself to that new book, or maybe a fancy smoothie. You’ve earned it!
In Conclusion
Setting fitness goals doesn’t have to be a daunting, all-or-nothing ordeal. It’s about finding joy in the process and journey towards a healthier, happier you. Remember, every small step counts, and the goal is progress, not perfection. Happy goal-setting, everyone! 🏋️♂️🏊♀️🚴♀️💪
Additional Resources
25 Excellent Reasons to Exercise That Are Not About Burning Calories
