Harnessing Goal Setting to Fuel Your Fitness Motivation

Regular blog readers will know that I am on a bit of a mission to get myself back to fitness after a break over the summer. Work is really busy for me at the moment (I'm not complaining!) but that means that it is easy for me to prioritise work and leave my own fitness lingering at the bottom of a long list of priorities. Whilst I don't always manage it, there are a number of techniques that I tend to use to keep myself motivated. I am going to share some of those with you in case you feel that your own motivation needs a boost.

Getting fit and staying fit is more than just a passing phase; it is a lifestyle choice. It is about making the choice each and every day to show up for yourself and do your best to be better than yesterday. Some days it comes easier than others. Some days can be just about getting through what you really have to do, with little thought to your own wellbeing and fitness, but not every day should be like that!

Setting fitness goals can be a powerful way to keep motivated throughout the journey to better health. No matter the starting point, having clear goals can lead to significant progress. This post dives into how we can leverage goal setting to enhance motivation and reach our fitness objectives.

Understanding the Importance of Goal Setting

Goal setting is about creating a clear path on our fitness journey. When we set specific, measurable, achievable, relevant, and time-bound (SMART) goals, we gain direction. This clarity is crucial: it keeps us on track when we encounter hurdles; and it enables us to set smaller interim goals along the way which can substantially increase our motivation.

For example, if our aim is to run a half marathon, breaking this down into smaller milestones—like running a 5K or improving our pace by a minute—can make the process much moe manageable and enjoyable. Celebrating these smaller victories not only boosts confidence but keeps motivation high.

Types of Fitness Goals

There are various types of goals we can establish in our fitness journey. Understanding these can help us develop a well-rounded outlook.

Performance Goals

Performance goals are specific to improving our physical capabilities. As a runner, a performance goal could be to complete a 5K in under 25 minutes; or it may be to lift a certain weight during strength training. For instance, if you currently squat 50kg, a practical performance goal could be to increase that to 60kg within three months.

Outcome Goals

Outcome goals centre around the results we hope to achieve. This can include losing 10 pounds or fitting into a specific dress or trouser size. While these can be motivating, they often depend on factors somewhat outside our control like metabolism or genetics. And if these factors override our efforts, we can quickly become demotivated.

Process Goals

Process goals emphasize the actions we need to undertake to reach our outcomes. These could include working out three times a week, preparing healthy meals each Sunday, or practicing yoga for 15 minutes daily. With these focused actions, we are establishing habits that foster long-term success and whilst the results may not show up immediately, we can see that we are achieving our specific goals each and every time we add a 'tick' to complete the process goal.

Setting SMART Goals

Using the SMART framework for goal setting can increase our chances of success. Here’s how each component breaks down:

• Specific: Goals should be clear. Instead of saying, “I want to get fit,” aim for, “I want to run a 5K in under 30 minutes.”

• Measurable: Make sure goals are quantifiable. This helps track progress and maintain accountability.

• Achievable: Set realistic goals that are challenging but are within reach. For example, instead of aiming to lose 20 pounds in a month, aim for a 5-pound loss in four weeks.

• Relevant: Goals should match our overall fitness ambitions and daily life. Choosing something aligned with our interests is key.

• Time-bound: Having a deadline creates urgency. For instance, aim to achieve a goal within three months.

  
  

Creating an Action Plan

Once our SMART goals are in place, the next step is to draft an action plan detailing the steps we will take. Consider these elements:

1. Identify Resources: What do we need? This might include workout equipment, a gym membership, or access to online fitness classes.

   
   

2. Schedule Workouts: Plan workouts like appointments, treating them as essential commitments to our health.

   
   

3. Track Progress: Use journals or fitness apps to monitor workouts and nutrition. This effort keeps us motivated and on track.

   
   

4. Stay Flexible: Be prepared to adapt plans. Life can bring surprises, so finding alternative routes to goals is vital.

   
   

Staying Motivated

Motivation levels can change, and that’s normal. Here are effective strategies to keep on track:

Find a Workout Buddy

Exercise with a friend to make it enjoyable and hold each other accountable. Having someone to share the journey with can lift spirits and enhance commitment. I try to workout with someone else at least once per week.

Celebrate Small Wins

Acknowledge progress, no matter how minor. Completing a challenging workout or hitting a small milestone is worthy of celebration and can greatly uplift motivation.

Mix It Up

Prevent workouts from becoming dull by trying out new activities or classes. Engaging in varied exercises keeps us energized and interested, making fitness a more enjoyable routine.

Visualize Success

Spend time imagining success. Picturing ourself achieving our fitness goals strengthens resolve and encourages us to forge ahead.

Enter an Online or Live Challenge

Entering a race, a distance challenge, or something similar can give us something to work towards. I already have my target running races to work towards but I have also signed up to a swimming distance challenge for the next 3 months to motivate me to do something other than run. Look for a challenge that is attainable but stretches you slightly.

Make it Public

It can be of great benefit to tell lots of people what you are doing. There is nothing like a bit of peer pressure to keep us accountable, and a lot of friends will lend support in terms of joining in the training and being our own personal cheerleader. Whatever help we receive will help to drive us to adhere to our programme and strive towards the end goal/s.

Overcoming Obstacles

Facing challenges is part of any fitness journey. Here’s how to tackle some common difficulties:

Lack of Time

Struggling to fit in workouts? High-intensity workouts that last 20-30 minutes can be effective and time-efficient. Block these sessions in a calendar like any important meeting. If you are genuinely pushed for time, aim to do what you can rather than just binning the workout completely. For example, if you have a 45 minute gym class scheduled, but are running late and won't make it in time, go for a walk or run instead, or load up a home yoga video. Only got 10 minutes? 10 minutes of something is better than 45 minutes of nothing!

Loss of Motivation

If your drive is fading, revisit the original personal goals. It's important to remember where we started. Finding inspiration in fitness communities (online or in person) can provide a much-needed boost, as can a chat with a friendly coach/trainer.

Plateaus

Plateaus are frustrating, but they are common. To break through, change the routine, increase the intensity, or consult a health coach or trainer for fresh ideas.

The Path Forward

Harnessing goal setting can significantly enhance our commitment to fitness. By establishing SMART goals, developing an action plan, and remaining adaptable, we can overcome challenges along the way and push through to achieve our results.

If you are struggling with motivation, or in need of a shake-up, I have a few limited slots available for consultations. Message me to book.