7 Tips to Set and Reach
Your Goals
Ever set goals to lose weight, work out more,
or eat better, but get discouraged when you
don’t see results? The reason we sometimes
don’t achieve our goals is because they are
too broad and lack focus, or are too narrow
and require other actions to be successful.
These seven tips will help you set and
achieve your fitness goals:
1. CHOOSE MEANINGFUL GOALS
You are a unique individual and your goals
should reflect your personal interests and
priorities. It’s important that your goals
mean something to you and add value to
your life. By picking meaningful goals, you
will be more motivated and committed to
achieving them.
2. MAP OUT A PLAN
Use the SMART method to set short- and
long-term goals for the next six weeks, three
months, six months, and year:
S pecific—Point out exactly WHAT it is
you want to achieve—the more detail, the
better the results. Example: Adding 10
points to your previous APFT score.
M easurable—Spend time developing
criteria and tools that you will use to
measure your progress. Example: The
number of push-ups or sit-ups you add
to your APFT score.
A ttainable—Identify goals that you
have the skills and abilities to achieve.
Example: Make sure you have time to
dedicate to PT, a proper training
schedule, etc.
R ealistic—Given your time, money,
resources, and level of skill, make sure
your goal is possible. Be realistic, but
always aim high. Example: Go to bed 15
minutes earlier each night until you
reach seven to eight hours of sleep.
Timely—Give yourself a deadline!
Example: Sign-up, train, and complete a
10K race within the next three months.
3. START SMALL
Set short-term goals that lead to the
ultimate goal. Achieving short-term goals will
lead to “quick wins” and keep your morale
high. For example, if you want to do push-
ups, but are overweight, you may need to
prioritize losing weight and strengthening
your upper body first. Create daily to-do lists
of steps that will build on one another to
accomplish each goal.
4. PLAY TO YOUR STRENGTHS
Strengths are things you’re good at and
weaknesses are things you have a hard time
doing. Limitations are what you are not
capable of doing because of health reasons,
lack of resources, or other restrictions. Use
your strengths to achieve your goals. For
example, if exercising more is a goal and you
know you have more energy first thing in the
morning, sign up for a morning fitness class.
5. STAY POSITIVE
You may face potential setbacks to your
plan. Remember why you started on this path
to begin with (see tip No. 1). Post visual
reminders of the long-term goal, such as a
photo of what you hope to achieve, to stay
motivated. Share your goals with friends and
family so they can cheer you on.
6. KEEP GOING
If you get off track, don’t sweat it! Take a
deep breath and keep going. Every step
counts, no matter how small. Hang in there,
because before you know it, you will be one
step closer to reaching your goal.
7. TRACK YOUR PROGRESS
By recording your progress, you can see how
far you’ve come. It will also help you see any
adjustments you might need to make. You
can do this in a journal, a mobile app, or on a
fitness-tracking device. Share
accomplishments with a battle buddy and
celebrate your “wins” along the way.
Did you know that every time you achieve a
goal—big or small—your body releases a
brain chemical for pleasure? Jumpstart your
goal list today and get started!
Your Goals
Ever set goals to lose weight, work out more,
or eat better, but get discouraged when you
don’t see results? The reason we sometimes
don’t achieve our goals is because they are
too broad and lack focus, or are too narrow
and require other actions to be successful.
These seven tips will help you set and
achieve your fitness goals:
1. CHOOSE MEANINGFUL GOALS
You are a unique individual and your goals
should reflect your personal interests and
priorities. It’s important that your goals
mean something to you and add value to
your life. By picking meaningful goals, you
will be more motivated and committed to
achieving them.
2. MAP OUT A PLAN
Use the SMART method to set short- and
long-term goals for the next six weeks, three
months, six months, and year:
S pecific—Point out exactly WHAT it is
you want to achieve—the more detail, the
better the results. Example: Adding 10
points to your previous APFT score.
M easurable—Spend time developing
criteria and tools that you will use to
measure your progress. Example: The
number of push-ups or sit-ups you add
to your APFT score.
A ttainable—Identify goals that you
have the skills and abilities to achieve.
Example: Make sure you have time to
dedicate to PT, a proper training
schedule, etc.
R ealistic—Given your time, money,
resources, and level of skill, make sure
your goal is possible. Be realistic, but
always aim high. Example: Go to bed 15
minutes earlier each night until you
reach seven to eight hours of sleep.
Timely—Give yourself a deadline!
Example: Sign-up, train, and complete a
10K race within the next three months.
3. START SMALL
Set short-term goals that lead to the
ultimate goal. Achieving short-term goals will
lead to “quick wins” and keep your morale
high. For example, if you want to do push-
ups, but are overweight, you may need to
prioritize losing weight and strengthening
your upper body first. Create daily to-do lists
of steps that will build on one another to
accomplish each goal.
4. PLAY TO YOUR STRENGTHS
Strengths are things you’re good at and
weaknesses are things you have a hard time
doing. Limitations are what you are not
capable of doing because of health reasons,
lack of resources, or other restrictions. Use
your strengths to achieve your goals. For
example, if exercising more is a goal and you
know you have more energy first thing in the
morning, sign up for a morning fitness class.
5. STAY POSITIVE
You may face potential setbacks to your
plan. Remember why you started on this path
to begin with (see tip No. 1). Post visual
reminders of the long-term goal, such as a
photo of what you hope to achieve, to stay
motivated. Share your goals with friends and
family so they can cheer you on.
6. KEEP GOING
If you get off track, don’t sweat it! Take a
deep breath and keep going. Every step
counts, no matter how small. Hang in there,
because before you know it, you will be one
step closer to reaching your goal.
7. TRACK YOUR PROGRESS
By recording your progress, you can see how
far you’ve come. It will also help you see any
adjustments you might need to make. You
can do this in a journal, a mobile app, or on a
fitness-tracking device. Share
accomplishments with a battle buddy and
celebrate your “wins” along the way.
Did you know that every time you achieve a
goal—big or small—your body releases a
brain chemical for pleasure? Jumpstart your
goal list today and get started!
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