Goal Setting for Improved Health and Fitness

It remains a fact that those who write their goals have a higher rate of success than those who don’t. So if you want to be successful here’s what I want you to do.

I want you to write down your top three fitness goals. Then break them down into short-term, mid-term and long-term goals.

Short-term goals are those you wish to accomplish in the next 12 weeks, mid-term in 6 months and long-term will take you a 1 year or more to reach.

Put some thought into this and keep in mind your goals don’t have to be an outcome goals, they can be process goals.

Here’s some examples of outcome goals: lose 30 pounds by my birthday. Drop 4 dress sizes by Spring Break. Lose 8 inches on waist by Memorial Day.

Examples of process goals: Exercise 3 days a week. Drink 8 glasses of water a day. Eat something healthy every three hours.
While outcome goals are great for your mid and long-term goals keep in mind you need to give them a due date and break them down into smaller daily actions. That’s where the process goals are great – list the daily actions you are going to take for the next 12 weeks.

The difference between those who are successful and those who are unsuccessful are the daily actions they take. Those who succeed take daily actions not for a week, or a month or even three months, but daily until the goal is reached.

“You only fail when you quit”

So if you want to lose 20 pounds of fat by your birthday, you better make sure you eat right and exercise daily every day until that day comes.

If this is your long-term goal here’s how you can break it down.
Long-term: Lose 20 pounds by Birthday and maintain it through the end of the year.
Mid-term: Lose 10 pounds of fat by the 4th of July

Short-term: Do three strength training workouts per week, 1 HIIT workout per week, and eat 5 meals per day every day.

Do this for all three of your goals and then make three copies of your goal sheet. Keep one by your bedside so you can read it every morning and every night. Keep the second in your car and read it at least once a day as soon as you get in before you start up – not while you’re driving 🙂 Keep the third in your pocket or purse and pull it out at least once a day and read it.

Hold Yourself Accountable

The last thing I want you to do is to get a calendar and use it to keep yourself in check. Every day you complete your daily actions give yourself a check mark and everyday you do not give yourself an X. The goal is to fill your calendar with check marks. At the end of the month give yourself some sort of reward for having 90% check marks on your calendar.

These steps are quick and easy and the road to finally reach your fitness goals. Take the time to do it and you’ll thank me later.

Leave me a comment below and let me know how your goals are coming along so far.
For more on goal setting check out 14 Strategies to Reach Success

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