As the new year unfolds, many of us feel a renewed sense of motivation to transform our
lives, and fitness is often at the top of the list. Early on in the year is the perfect time to set
clear, actionable goals that can shape and guide your health and fitness journey throughout the year.
Here are 9 tips that will help you effectively set those goals and make this your best year yet!

1. Reflect on Last Year
Before you dive into new goals, take a moment to reflect on your past year. What worked
well for you? What didn't work ? What challenges did you face? Understanding your previous experiences both positive and negative can provide valuable insights and help you set more effective goals moving forward.
2. Be Specific and Measurable
Instead of vague objectives goals like "get in shape" aim for specific and measurable goals.
For example:
"I will run a 5K by March"
"I will attend three fitness classes each week"
"I will increase my strength training weights by 10% each month"
"I will improve my 500m rower time by 5 seconds"
Specific goals give you a clear target to aim for, making it easier to track your progress.
Revisiting these monthly and test yourself against previous efforts can bring your training
into focus.

3. Set Realistic and Achievable Goals
While it’s great to dream big, setting overly ambitious goals can lead to frustration and
burnout. Ensure your goals are challenging yet achievable based on your current fitness
level and lifestyle. Trialing a 5km run before signing up for a marathon if you haven't moved
in a while is a good example of managing expectations.
4. Find Support
Share your goals with friends, family, or a fitness community. Having a support system can
keep you motivated and accountable. Filling in the gaps in your knowledge and leaning on
others for motivation and accountability now and again can get you through tough days.
Consider engaging one of our strength coaches, finding a training partner or joining a group class if they align with your goals to stay engaged and inspired.

5. Create a Timeline
Setting time-frames for your goals can help keep you accountable. Whether it’s a specific
date for a fitness challenge or a timeline for achieving certain milestones, having a clear time frame can enhance your focus and commitment.
6. Stay Flexible
Life can be unpredictable, and it’s essential to remain flexible with your goals. If you
encounter obstacles, don’t be afraid to adjust your plan. The key is to stay committed to your overall objective, even if the path to get there changes.
7. Track Your Progress
Keep a journal or use fitness apps to monitor your progress. Documenting your workouts,
meals, and achievements can help you see how far you’ve come and identify areas for
improvement.

8. Reward Yourself
Celebrate your achievements along the way! Set up a reward system for reaching
milestones—whether it’s treating yourself to new workout gear, a spa day, or a fun outing.
Rewards can provide an extra incentive to stay committed to your goals.
9. Stay Positive
Lastly, maintain a positive mindset. Fitness journeys can be challenging, but focusing on the
benefits - like increased energy, improved mood, and enhanced overall health - will help you stay motivated. Remember, progress takes time, so be patient, enjoy the process as much as the outcomes and you will feel successful every step of the way.
Setting some life and health goals in January is a great way to kickstart your year. By being
specific, realistic, with some flexibility and by seeking support, you can create a roadmap
that leads to real change. Embrace the process, celebrate your progress, and remember:
every small step counts. Get some circles on the calendar and get after it!
As always we are here to help.
Yours in good health!
Shane
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