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According to Neilson in 2015 the top New Years Resolution was fitness. It is also believed that less than 60% of people actually achieve their New Years resolutions.

Why? Let me first start by saying that it is entirely normal for relapse to occur when you are goal setting. It’s not ideal but life events can mean you might adapt back into your daily routine including some bad habits and behaviours.

Goals can failure because individuals can have “false hope” about their whole life changing if they achieve their goals. They may also set goals when they aren’t actually ready to change their bad habits which can lead to a high failure rate and a lack of confidence in themselves.

So what can we do?

How to set fitness goals and actually make them happen.

1. Identify your goal and what it would mean to you to achieve it on paper.

Set up a table like this:

Current Behaviour Patterns
New Goals Patterns
Good Outcomes
Reasons for current bad behaviours
Benefits of new goals and taking action
Not So Good Outcomes
Negative consequences of not taking action
Barriers to taking action


2. Be really specific about what you are trying to achieve.

The more detail the better.

For example if you are trying to loose weight:

  • I would like to decrease my weight by 6kg in the next 6 months by completing 3 training session a week and not drink any alcohol.


3. Measure your goal.

Ensure you have a measurement that you are working towards. In the above example measurements include weight (6kgs), time frame (6 months), how often training will be complete (3 times). An alternative to weight is using a tape measure for waist, bust, hip and bicep measurements which can be accurately done with the help of a personal trainer.


4. Be realistic about what you are trying to achieve.

It’s important to set goals that do not set you up for failure.

Did you know:


5. Understand the why.

Really try to tap into why you want to loose weight or get fit. Be truely honest with yourself because this will really help you maximise your motivation to achieve your goal. For example, you might want to loose weight to fit into a certain dress size. You might want to get fitter so you can compete in your first ever sporting event. You might want to loose weight and get fit so you can pick up and play with your kids more to keep them active and impress your family.


6. Make sure you set a time frame.

Following all of the above steps as well set a time in which the goal has to be complete by.

Remember that relapse is common and you can always re-set your goals and come back to these steps.


7. Set smaller goals.

This is the last and most important one. Set smaller “short term” goals in between following all of the above steps. This is particularly important if you are impatient like me. Small goals help you to see that you are on the right track, or you are not doing something right and it needs a change. It’s the best way to keep on track and avoid relapse.

For example:

  • If you want to loose 6kgs in 6 months then you want to aim to loose 1kg a month and 0.5 a fortnight.

Doesn’t seem so bad right?

Now I want to hear from you, let me know:

What goal are you trying to achieve?

Don’t forget to confirm your email address for some more personal content that I only get the opportunity to do on Mondays, like sharing with you some experiences about where the idea for this post came from.

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