How to Set Realistic Goals & Stick to Them

Setting realistic New Year fitness goals and achieving them requires a thoughtful approach, patience, and consistent effort.

Here's a step-by-step guide to help you set achievable fitness goals and stay on track:

1. Assess Your Current Fitness Level

Be Honest About Where You Are:

Before setting goals, assess your current fitness level. This includes understanding your strengths and areas for improvement. Are you a beginner, intermediate, or advanced exerciser?

2. Set SMART Fitness Goals

SMART goals help clarify your fitness intentions and make them easier to achieve.

Specific:

Define what you want to accomplish (e.g., "Run a 5K")

Measurable:

Make sure you can track progress (e.g., "Lose 10 pounds" or "Work out 4 times a week")

Achievable:

Ensure the goal is challenging but realistic for your fitness level

Relevant:

Align your goals with your personal health and fitness needs (e.g., weight loss, strength, flexibility, or endurance)

Time-bound:

Set a realistic deadline for achieving your goal (e.g., "In 3 months")

3. Start with Small, Attainable Milestones

Break Down Big Goals:

Large fitness goals can be overwhelming. Break them down into smaller, actionable milestones. For example, if you want to run a 5K by March, start by running 1K, then gradually increase your distance each week.

Focus on Consistency:

Aim for short-term consistency instead of dramatic, short-lived efforts. Starting with 2-3 workouts a week and gradually increasing can be more sustainable. Once 2 hour session will leave you exhausted, aching and not being able to exercise for 5 days

4. Create a Balanced Workout Routine

Variety is Key:

Mix different types of exercises to avoid monotony and target various aspects of fitness. Both cardio and strength training is ideal

5. Track Your Progress

Use Fitness Apps or Journals: Track your workouts, food intake, or any metrics that matter to your goals (e.g., weight, steps, calories burned). This helps you stay motivated and spot areas for improvement.

Celebrate Small Wins:

Celebrate milestones like running an extra mile, lifting more weight, or achieving a weekly workout consistency. Recognising your achievements keeps you motivated

6. Stay Accountable

Tell Someone Your Goals:

Share your fitness goals with a friend, family member, or a fitness coach who can check in on your progress

Join a Group or Class:

Whether it’s a fitness class, an online community, or a workout partner, social accountability can make it easier to stick to your routine

Set Up Regular Check-ins:

Schedule weekly or monthly check-ins with yourself so you stay accountable and consistent

7. Focus on Nutrition

Healthy Eating Habits:

Fitness goals often go hand in hand with nutrition. Create realistic eating habits that support your fitness goals, such as eating balanced meals or focusing on hydration

Don’t Over Complicate:

Focus on making small, sustainable changes. For example, add more vegetables to your meals, cut down on processed foods, or reduce sugar intake gradually

Balance Calories and Workouts:

If your goal is weight loss, remember that exercise alone will not be enough. A healthy diet combined with exercise creates a greater impact

8. Overcome Setbacks

Stay Flexible:

There will be times when life gets in the way (busy schedule, illness, etc.), but don’t let it derail your entire plan. Adjust as needed, and get back on track as soon as possible

Learn from Mistakes:

If you miss a workout or don’t stick to a nutrition plan, don’t be discouraged. Reflect on what happened and make a better plan moving forward

9. Make Fitness Part of Your Lifestyle

Incorporate Movement Throughout Your Day:

You don’t have to be at ta class every day to be active. Take the stairs instead of the elevator, walk or bike to work, or take quick walks during breaks

Build Healthy Habits:

When fitness becomes part of your daily routine, it feels less like a chore. Aim for activities that you enjoy so you’re more likely to stick with them long-term

10. Review and Adjust Your Goals

Check Your Progress: Set regular intervals to review your goals and progress. If needed, adjust your goals to better align with your current fitness level, lifestyle, or challenges.

Celebrate Achievements:

At the end of three months reflect on your progress. Even if you didn’t hit every single goal, recognising how far you’ve come is important for motivation to keep going into the next year

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