STICK WITH IT, by setting effective goals

Keep your program on track with quality goals! It is so easy to say, “I want to loose 10lbs”, my goal is to lose weight, get fit or be stronger. As a trainer I would encourage you to think about the gravity of your goal. In other words, why? Why do you want to loose weight? Is it just about your health?


Chances are your goals have more gravity than a focus on health. Deep down we want admiration of loved ones, to be noticed, to be there for our grandchildren or even our children! So, when writing down your goals, next to it write down why!  Yes, write it down!  Then put it were you can see it everyday.   Use a note card if needed.

When it comes to setting quality goals follow these steps recommended by ACE (American Council on Exercise):

1) Goals should be specific
2) Break you goals down into incremental (1month, 3 months, etc)
3) Goals should be time based
4) You need to accept that this is possible! “Buy In”
5) Formally track your progress (log weight loss, nutrition, exercise etc..)
6) Develop a formal plan of action with specifics regarding how you will get to your goals
7) Keep it challenging yet attainable
8) Get feedback from someone or another source

Here are a couple more that I suggest:

1) Make this a priority
2) Discuss it with your spouse so they understand the importance and give them a role in supporting you!
3) Use a calendar for accountability
4) Determine a reward that you can have (not food) if you reach your goal
5) GET TO WORK!