Let’s Set Some Goals And Crush Them

4 min read
Let’s Set Some Goals And Crush Them

Whether it’s sticking to an eating plan, a new exercise routine, waking up early, or even drinking more water, setting goals is important. They hold us accountable, keep us focused, and encourage us to push and set a new standard for longer-lasting change.

But how should you set new targets and goals that are realistic and attainable?

Here’s how you can set some new ones - and stick to them too. 


When setting goals, you need to think SMART. Effective goals are the ones that are;

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Timed

For example, instead of telling yourself you’ll visit the gym more often next week, with a SMART plan you would be writing down that you’ll “exercise on a Tuesday and Friday at 7am before work”. That's much more concrete.

Make Goals Manageable

A goal shouldn’t be a fantasy. If you’ve never run before, attempting to do a 10k will not only be painful but also set you up for disappointment. The key to sustainable resolutions is to make small changes gradually. So, to hit your goal, start training gradually. Begin by walking a few miles twice a week, and steadily increase the workload to jogging, and then running over several months.

Break it up

A goal that’s either too far in the future or too far out of your comfort zone can be tough to start, so break the resolution down into achievable steps. Better yet, give yourself several small resolutions throughout the year. For instance, instead of aiming to lose 3 stone in a year, aim to lose just over 3 lbs per month - or a pound a week. That’s far more manageable, mentally - and physically.

Find your why

If you’re feeling overwhelmed by your goal, then take a step back and ask yourself why you’ve set those specific goals and how they will add value to you and your life. Take some time to think about how they will make you feel once you’ve achieved them. 

For example, can you visualize yourself walking into a meeting with a well-fitted suit and clear mind, after you lost those extra pounds? It’s a powerful and motivational vision. 

Developing answers that elicit a powerful emotional response can help motivate your goals and make you feel eager to reach them.

Treat Yourself

When you hit those hard-earned benchmarks; one perfect pull up, losing your first half a stone, a 30 minute run every day for a month - then treat yourself. Choose a reward that won’t undo your hard work. Here are some suggestions: a new coffee machine, a sports massage or some new fitness kit.

We think these t-shirts are pretty nice 😄

Regular treats that help you celebrate a goal can help you reach those milestones faster than you previously thought possible. Be kind to yourself. 

Keep a Schedule

Time management is important for accomplishing any goal – whatever it is, it must fit into your schedule. Early morning exercise for instance is a great way to fit a workout into a busy schedule, and it may encourage healthier eating and more movement throughout the day - unless waking up early is your idea of torture, then don’t do it. Make your fitness routine work for you: pick a time of the day when you feel your best and block it in your calendar.

Secure your Support System

Staying motivated is easier when you have a strong support system. Let the people in your life know you’re planning on changing particular habits and explain how they can help you. We also tend to perform better when we’re accountable for our actions or if someone is helping to keep us on track. Without this support, it can often be easier to give up on the end goal. 

Positive Steps

Lastly, try doing one small positive thing every day that moves you towards your goal, like researching some new exercises to try, writing down some meal ideas for the week or downloading a new gym playlist. Positively reinforcing your decision to chase your goal and taking the necessary steps to make it happen makes you feel like you’re on the right path, and therefore feeling productive and excited as you embark on your new journey.

In summary 

Goals are often the driver to success - but they need to be well-planed and attainable. 

When thinking about what you want to achieve, take a hour or so to plan it well. Write them done and make sure they are SMART.

Getting in shape isn’t easy, but then again, no goal worth doing is. If you follow these steps, you’ll find your focus and it’ll become a lot easier.

If you want to boost your chances of success and learn from our certified team, we'd love to help. Book a quick free call here!

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