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“Setting goals is the first step in turning the invisible into the visible” – Tony Robbins

Goal setting is an effective way of enhancing an individuals adherence to exercise, whilst motivating them to incorporate exercise into their lives. As fitness professionals, we set goals for our clients in order for them to stick to what it is that they have set out to achieve.

The reality is that a goal is a wish until you write it down. It’s all a dream until it’s there in black and white, and you begin the push to achieve it. 

Most of us start with the best of intentions, and a lot of motivation. Many of us do so without writing down what it is that we want to achieve. Come mid – February, the once packed gyms full of people with hopes and aspirations to make it their best year yet revert back to type with only the so called “gym bunnies” still occupying the place.

Before you leave that room full of winners ask yourself, “Why are they still there”? I can tell you why.

They wrote down what it was they wanted to achieve, had a mental picture of being the ultimate version of themselves, and they worked their butts off to get it.

So how did they get it? They did so by using a very simple, and fool proof formula. They were S-M-A-R-T. In order for a program to be effective, it must be considered very carefully, and be achievable. The above pneumonic is used to make sure it is exactly that.

Here’s what it stands for, and what we should be doing in order to hit goals, and become the best version of you:

S – Specific: When man first ventured into outer space, they did so knowing where it was they wanted to go. They didn’t say to Neil Armstrong “Off you go Neil, head up into that big black space, and land on the first planet you come to, and we’ll see what happens”. The knew that they wanted to land on the moon. They were specific. Your goal(s) need to be the same.

It should relate to a specific aspect of health, and fitness. Fat loss, weight loss, muscle growth etc. It can’t be vague. “I’ll just crack on, try to lose a few pounds, get a bit fitter, and I’ll get there eventually”. No. No. No. Identify exactly what it is that you want.

M – Measurable: This can relate back to the above statement, and the vagueness of it. “ I want to lose a few pounds”. Again, no. It needs to be written down into something that can be measured. “ I want to lose three pounds a week for the next four weeks”. It needs to be a statement of intent, and quantifiable.

A – Achievable: This is possibly the key point of your goal setting. If you set unrealistic targets that are out of the realms of possibility, then you are setting yourself up for failure. If you say to yourself “I want to lose fourteen pounds (1 stone) in three weeks before I go on holiday” then you are setting an unrealistic target that will not only put a lot of pressure on you to achieve, but is unrealistic. If you are unsure, then seek the advice of a fitness professional, and they will help you to goal set.

R – Realistic: When goal setting, you also have to be wary of the external factors that could stand in the way of you realistically achieving your aims. Factor in the elements of your lifestyle that might hinder progress such as work, childcare, and holidays. And in most cases, the weather is not an external factor!

T – Time: You need a timeline for what it is that you are aiming for. A date. Day. Week. Month. This is your deadline, and treat it as such. Be motivated to achieve your goal before the date that you have set. Treat this deadline with respect, and really make a concerted effort to smash your target, and move onto the next one.

Now you have the formula to knock your goals out of the park, there are other elements that you can factor in, in order to be successful.

Social media is a massive part of the way that we live our lives, whether we like to admit it or not. The network of support you can build on these platforms can be spread far, and wide. If we don’t make our aims public, we reduce the chance of success. Many people may feel that no one cares, or notices. Social media will notice. Use it.

In life, we tend to celebrate success in many different areas. Your health, and fitness should be no different. When you hit your goal(s), reward yourself. Do it with a little bit of thought though, and try to relate to what it is that you are looking to achieve overall. An example being to buy the dress that you have wanted for so long, but haven’t had the confidence to buy, or add to your collection of training gear. Try not to make it a reward that will hinder what you have accomplished, but to motivate you to hit the next one.

Make yourself accountable. Either to an accountability partner, your family, or friends. They will support you, and make sure that you are staying on track. They will even give you a kick up your arse, when you take your eye off the ball! Accountability is important. Share what it is that you must achieve. Make it a must, and not a want. A must is more powerful.

We love a good quote at Fitness Formation, so here’s one to finish off that rounds it all up nicely.

“ When obstacles arise, you change your direction to reach your goal; You do not change your decision to get there” – Zig Ziglar

Set Your Goals For 2016. Contact Us Now To Get Started.

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