Do you need to build better goals?
Goal setting often seems daunting, and it feels like it’s too much for women managing work, kids’ schedules, grandkids, appointments, and more. But, it is important to prioritize yourself to ensure you can take care of everything you have to do.
One huge issue for women and fitness is that you have been constantly sold on challenges!
You know the drill—30-day this, 6-week shred that. You’ve probably done it at least once. They can feel exciting at first, but here’s the thing… they don’t last. And honestly, they kind of set us up to feel like we’ve failed if life happens or we’re not dropping weight like a contestant on a game show.
We have got to let go of the challenge mentality.
If you want real, long-term success—feeling strong, confident, and capable in your body—you’ve got to think bigger than a short-term fix. That starts with setting goals that actually work.
Here are 5 keys to goal setting and achieving the results and LIFE you want!
- What Do You Want to Achieve?
Let’s get real specific here—not just “I want to get healthy” or “I want to feel better.” That’s great, but what does that look like?
Maybe in a year, you want hike a mountain on vacation, ride bikes with your kids or maybe you want to have biceps like Debbie! 💪🏼 Whatever it is, make sure it’s important to you! Now let’s zoom in deeper to set that up!
What’s a 3-month goal that supports those goals? Maybe it’s getting to the gym 3x a week or improving your protein intake or adding some extra steps in to get to 7500 per day.
Those goals should drive your weekly focus! That’s the magic. Long-term goals are results-based, but your short-term goals should be habit-based. Things like, “Prep lunches on Sunday.” “Get 7 hours of sleep 5 nights this week.”
It’s not flashy, I know. But guess what? Flashy fizzles. Habits build muscle and momentum.
- Where Are You Starting From?
This is where we take inventory of where we are right now, not to beat ourselves up, but to see where we’re at.
What’s going well? What’s not? How’s your energy, sleep, strength, stress, and nutrition?
This is like plugging your destination into GPS. If you don’t know your current location, you won’t be able to know which way to go.
The key is to be honest with yourself. If your “lunch” is often just grabbing coffee and a protein bar at 2 pm, okay, we know where we’re starting. Don’t beat yourself up, just get clear on where you are.
- What’s the Plan?
Let’s be honest, it’s the start that stops most people. Most either go 0 to 100, trying to change everything, or throw their hands up and do nothing.
Let’s make it simple.
You do not need to overhaul your whole life on Monday. You need to take one or two small, meaningful steps this week that move you forward.
Pick 1-2 habits to focus on. Put workouts on the calendar like appointments. Lay out your workout clothes the night before when you reserve your session in Zen Planner. Plan your breakfast the night before (or at least know if it’s eggs or a shake).
Start with the 1-2 things that you need to know you need to change, but allow you to start making progress immediately.
- Be Consistent & Be Patient
Progress doesn’t come from doing everything perfectly. It comes from doing something consistently.
First off, stop letting the stupid box on your bathroom floor dictate your happiness. The scale is stupid! It can’t tell you what is really happening inside your body. If you want to change your body, hop on the InBody once a month to see what is really going on with your muscle, fat and more.
Also, weight is NOT the only measurement of success. We prioritize getting strong and building lean muscle to help you LIVE better! You may want more energy, play with your kids or grandkids, or live a long and healthy life.
Consistency and persistence are the keys to achieving any goal.
- Evaluate & Adjust
Lastly, every few weeks, stop and ask: what’s working and what’s not?
Sometimes the goal is solid, but the strategy needs tweaking. Sometimes we realize the goal itself needs adjusting and that’s not failure, that’s wisdom.
If your plan isn’t sustainable with the life you actually want to live, it’s not a good plan. Period.
I’ll say this again because it matters: this process isn’t always exciting. It’s not dramatic. But it works.
When you focus on building the life you want to live, not just losing weight fast or shrinking your body, you’ll find yourself building something that lasts. And honestly? That feels so much better than trying to “start over” every January.
Set goals that support your purpose. Make peace with the pace, because we are tyring to live better, longer!
And remember. You don’t need to prove anything to anyone. One day at a time, choose to Be Great Today.
Be Great Today,
Justin
