Setting a strong goal is THE best way to start any new activity. Even if you’re used to working out in the gym, changing things up to workout at home is enough of a change to need to set some new goals. A strong goal or goals gives a sense of purpose around what you’re doing and why you’re spending time on the activity. Feeling like you’re working toward a purpose you believe in will make it easier to stick with what you’re doing. If you have any questions feel free to email or call Day to Day Fitness (hope@daytoday.fitness) !
The most popular method of goal setting is the S.M.A.R.T method, which stands for:
Specific
Measurable
Attainable
Realistic
Time Based
I will be stepping through each of these parts of a goal and giving examples for each step, and then at the end of the blog I will give a few examples of well written goals to structure your goals after. Feel free to use these goals if they are inline with what you’re interested in, otherwise use them as a helpful example!
Specific - What do you want to accomplish?
A goal leaves things open ended and will leave you procrastinating and putting off your workout. The more specific you are the more real the goal will be for you.
Measurable - How do you know when you’ve accomplished it?
Numbers are your friend here. Being able to assign a measurement to tell you when you’ve reached the goal AND the progress you’re making on your way to accomplishing it. Some ways you can measure with an in-home workout are:
Exercise Repetitions - 30 Push-ups, 40 Squats, 3 1:00 Planks, Etc
Personal Body Weight OR Body Measurement - Lose 5 Lbs, Lose 1 inch around waist
Time of a Specific Circuit - Our Free Body Weight Challenge AMRAP for specific time.
Number of Rounds of a Specific Circuit - Free Body Weight Challenge for an amount of Rounds in a set time (3 Rounds in 15 Minutes)
Attainable - Do you have the tools to accomplish this goal?
Basically, don’t set goals that don’t align with what you currently have. Setting a bench press goal of 200 lbs when you can’t go to the gym wouldn’t make much sense. Focusing on body weight at home with no equipment will ensure your goals are attainable. You may also want an in-home plan, which we can help you with.
Realistic - Is it possible to reach this goal in the alloted time?
Most goals are possible eventually, but given the amount of time you’re interested in accomplishing a goal, is it possible? You can also work to set different goals at different time marks that all support each other. Having a goal one month long, another at six months long, and another at a year long that all work together to help you get to where you want may make your initial goal that is longer reach more attainable.
Time Based - What is your deadline?
This is probably the most straight forward part of the goal setting process but is also the most important. You have to stay strict with your timeline and keep yourself accountable. Set a calendar reminder in your phone, and give yourself a reward and consequence based on this timeline. Don’t extend your deadline because of X, Y, or Z. Think through anything that might get in the way up front and adjust accordingly up front.
GOAL EXAMPLES:
Increase my maximum repetitions of push ups by 30 repetitions in the next two months.
Workout for at least 30 minutes a day everyday for the next 30 days.
Lose one inch off of my waist in 30 days with Day to Day Fitness’ In-Home Fitness Program.
Maybe you plan on setting your goals a little later today and you’re just looking for a workout to knock out right now. If so click here to receive you free full body work out, on us, via email!
Hope
@daytodayfitness