Why you are not making progress.


It is not always easy to put words on what you want to achieve. If your goals are too abstract and unclear it will be difficult to motivate yourself, and most times the goals will end up as empty words on a forgotten sheet. In this article we will guide you through how you can set motivational and inspiring goals, and make sure that you know when you have reached them.

The SMART method is one of the most common methods to use when you want to set your goals. According to this method you should set goals that are specific, measurable, attainable, realistic and time-bound.

Specific means that instead of putting ‘’to be fit’’ as your goal you could set a specific goal of ‘’losing 5% of body fat’’, ‘’running a half marathon’’ or ‘’being able to play with my dogs and kids’’ for example.

Your goals should also be measurable, so that you can track your process. ‘’To be fit’’ is too general to be measurable, so ‘’losing 5% of body fat’’ would also work better in terms of being measurable.

Attainable means that you have to take action towards your goal and arranging your life around it. Setting a goal of ‘’losing 5% of body fat’’ does not help you physically to reach it without actually changing your behavior and mindset. Our next article will go more in depth on how to reach your goals.

Realistic means that you don’t set your goals unrealistically high and not too low either. ‘’Losing 5% of body fat in a week’’ is not a realistic goal and neither is ‘’losing 50kg in 4 weeks’’. Doing your research and talking to experts will help you understand which goals are realistic. According to Precise Nutrition men should be able to lose 0.56% and women 0.50% of their body weight each week, on average, for 24 weeks. (Check out the full article on realistic weight loss time frame here).

Time-bound means that you should have a time frame for your goal. ‘’I weigh 64kg in 4 weeks’’ or ‘’Running a marathon in September 2017’’ are both good examples of time restricted goals.

Lastly we want to provide you with some examples of SMART fitness goals:

  1. I am able to do 10 pullups by the 10th of April 2017.

  2. I weigh 67kg in 4 weeks (writing down the number you want to see on the scale instead of saying ‘’losing 5kg’’ shifts the statement from negative to positive, which helps you feel better about your goal)

  3. I am participating in a half-marathon in December 2017.

  4. I am able to do 40 wallballs with good form and without stopping by May 2017.

Setting SMART goals also applies to everything you want to achieve outside of fitness. Add an extra tweak to your goal setting and make sure you have all of your goals written down and formated in present tense. Last but not least make sure you take your time to review your values and get in touch with what’s most important to you in your life. Try to visualize the kind of future you would like to have personally so that you don’t set other people’s goals for yourself.

Now that you learned how to set goals, we will show you how to achieve them. The most common mistakes made when it comes to goal setting are not writing down the goals, not tracking progress, setting too many goals, being unrealistic and not having a plan on how to achieve them. In our next article we will show you how exactly to crush all your goals. We will provide you with a detailed road map that will keep you on track.

Print your 2017 Monthly Goal Planner here.