Goals

Personal fitness is the state of being physically healthy and able to perform various activities without undue fatigue or injury. It is important for health and well-being because it can provide many benefits, such as:

Improving your brain health, mood, and mental health.

Physical activity can stimulate the release of chemicals in your brain that make you feel good and reduce stress, anxiety, and depression. It can also enhance your thinking, learning, and memory skills, especially as you age.

Helping you manage your weight and prevent obesity.

Physical activity can help you burn calories and maintain a healthy balance between the energy you consume and the energy you expend. It can also improve your metabolism, body composition, and appetite regulation

Reducing your risk of chronic diseases and health problems.

Physical activity can lower your blood pressure, cholesterol, blood sugar, and inflammation levels, which can protect you from heart disease, stroke, diabetes, and some types of cancer. It can also strengthen your immune system and prevent or delay the onset of osteoporosis, arthritis, and dementia

Strengthening your bones, muscles, and joints.

Physical activity can help you build and maintain your muscle mass, bone density, and flexibility, which can support your posture, balance, and mobility. It can also reduce your risk of falls, fractures, and injuries, especially as you get older.

Improving your quality of life and longevity.

Physical activity can help you enjoy a more active, independent, and fulfilling life. It can also increase your life expectancy and reduce your chances of disability and dependence in later years

As you can see, personal fitness is not only good for your body, but also for your mind and soul. It can help you feel better, look better, and live better.

The American Heart Foundation recommends adults do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. See their website here: American Heart Foundation.

With the above in mind set goals will help us to stay focussed on what and why we are doing.

Set SMART Goals

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It is a useful framework to help you set effective and realistic goals for personal fitness or any other area of your life. Here is how to apply it to personal fitness goals:

Specific

Your goal should be clear and well-defined, not vague or general. You should state what you want to achieve, how you will achieve it, and why you want to achieve it. For example, instead of saying “I want to be fit”, you could say “I want to improve my cardiovascular endurance by running 5 kilometers in 30 minutes by the end of the month because I want to participate in a fun run”.

Measurable

Your goal should be quantifiable and trackable, not subjective or abstract. You should have a way to measure your progress and success, such as numbers, percentages, or indicators. For example, instead of saying “I want to lose weight”, you could say “I want to lose 10 kilograms in 3 months by following a balanced diet and exercising 3 times a week”.

Achievable

Your goal should be realistic and attainable, not impossible or too easy. You should consider your current situation, resources, abilities, and limitations, and set a goal that challenges you but does not overwhelm you. For example, instead of saying “I want to run a marathon in a week”, you could say “I want to run 10 kilometers in an hour by the end of the year”.

Relevant

Your goal should be meaningful and aligned with your values, interests, and priorities, not irrelevant or contradictory. You should have a strong reason and motivation to pursue your goal, and it should support your overall vision and purpose. For example, instead of saying “I want to learn yoga because my friend does it”, you could say “I want to learn yoga because it can help me relax and improve my flexibility”.

Time-bound

Your goal should have a specific deadline and timeframe, not indefinite or open-ended. You should set a clear start and end date for your goal, and break it down into smaller milestones and sub-goals. This can help you stay focused, organized, and accountable. For example, instead of saying “I want to get stronger”, you could say “I want to increase my bench press by 10 kilograms in 6 weeks by following a strength training program”.

By using the SMART criteria, you can set goals for personal fitness that are more likely to be achieved and that can help you improve your health and well-being.

It is important to keep track of the progress made towards the fitness goals because it can help you:

Evaluate your performance

And see how far you have come and how much you have improved. This can boost your confidence and self-esteem, as well as motivate you to keep going and reach your goals.

Identify your strengths and weaknesses

and see what works and what doesn’t work for you. This can help you adjust your plan and strategy, as well as overcome any challenges or difficulties that you may face along the way.

Celebrate your achievements

and reward yourself for your hard work and dedication. This can make you feel happy and satisfied, as well as reinforce your positive habits and behaviors.

Tools to Measure Progress

To measure your progress, you need to use some tools and methods that are relevant and appropriate for your goals. For example, if your goal is to improve your cardiovascular endurance, you can use a smart watch, a stopwatch, a heart rate monitor, or a fitness app to measure your speed, distance, time, and heart rate. If your goal is to lose weight, you can use a scale, a tape measure, or a body fat analyzer to measure your weight, body mass index, body fat percentage, and waist circumference. If your goal is to get stronger, you can use a weight scale, a resistance band, or a fitness app to measure your muscle mass, strength, and power.

Some tips on how to use these tools and methods effectively are:

Set a baseline and a target

Before you start your fitness journey, you should measure your current status and set a realistic and specific target that you want to achieve. This can help you compare your progress and see how much you have changed and improved.

Set a schedule and a frequency

You should decide when and how often you will measure your progress, such as daily, weekly, monthly, or quarterly. This can help you stay consistent and organized, as well as avoid over- or under-measuring your progress.

Set reminders and alerts

You can use your phone, calendar, or fitness app to set reminders and alerts to measure your progress at the scheduled time. This can help you remember and follow your plan, as well as avoid procrastination or distraction.

Review and analyze your results

You should look at your results and see if they match your expectations and goals. You should also look for any patterns, trends, or anomalies in your data. This can help you understand your progress and see what factors affect your performance, such as your diet, sleep, stress, etc.

Celebrate and reward your achievements

You should acknowledge and appreciate your progress and achievements, no matter how big or small they are. You should also reward yourself with something that you enjoy and that supports your goals, such as a new outfit, a massage, or a movie. This can help you feel happy and satisfied, as well as reinforce your positive habits and behaviors.

Lack of time

You may feel that you have too many commitments and responsibilities, such as work, family, or school, and that you do not have enough time to exercise. To overcome this challenge, you can try to monitor your daily activities and identify slots where you can fit in some physical activity, such as before or after work, during lunch breaks, or on weekends. You can also choose activities that require minimal facilities or equipment, such as walking, jogging, or skipping, and that can be done anywhere and anytime. You can also set a regular schedule and stick to it, and make exercise a priority and a habit.

Lack of motivation

You may feel that you lack the interest, enthusiasm, or confidence to exercise, or that you do not see the results or benefits of your efforts. To overcome this challenge, you can try to explain your goals to your friends and family and ask for their support and encouragement. You can also join a group or a class that can help you stay accountable and motivated, and that can provide you with social interaction and fun. You can also set realistic and specific goals that are challenging but achievable, and that can give you a sense of direction and purpose.

Lack of resources

You may feel that you do not have the money, equipment, or facilities to exercise, or that you do not have the knowledge or skills to do it properly. To overcome this challenge, you can try to use the resources that are available and affordable to you, such as your own body weight, household items, or public parks. You can also use online platforms, apps, or videos that can provide you with free or low-cost guidance, instruction, or coaching. You can also seek advice from experts, such as trainers, doctors, or nutritionists, who can help you design a suitable and safe plan for your fitness goals.

We aim to provide you with guides and reviews of resources that you may acquire to overcome this challenge. Please explore our website.

Lack of support

You may feel that you do not have the social or emotional support that you need to exercise, or that you face negative or discouraging feedback from others. To overcome this challenge, you can try to find a buddy, a partner, or a mentor who can exercise with you, or who can provide you with feedback, advice, or inspiration. You can also surround yourself with positive and supportive people, such as friends, family, or colleagues, who can cheer you on and celebrate your achievements. You can also avoid or ignore the people who criticize or undermine your efforts, and focus on your own goals and progress.