Setting Fitness Goals

I am funny in that sometimes I need a compelling reason WHY to do something, or I like to know the WHY/purpose/reason behind doing something. I also like to learn so even when it comes to workouts, coaches of classes I take might think I am difficult or questioning their class when I am just curious about the methodology behind the class and workouts and why certain things are programmed in certain ways.

So when it comes to setting a goal, there has to be a compelling reason behind it at least for me, and if you have a compelling reason behind it, you are more likely to accomplish it!

We could call that intentionality! Having intention behind your workouts, your goals, your routines, your life, whatever it may be!

Whatever goal you might have for 2019 if it's getting into shape, here are some tips for you!

When you set your goal, make sure your reason/why/purpose is strong, and also I suggest that you are honest with yourself about your why and check yourself that is an empowering and healthy goal. I.e. wanting to lose weight because it will improve your health vs. wanting to lose weight because it will “make you happy” [reality check, you won't be happy once you lose weight just because you are thinner]


Let's work on some steps for setting a weight loss goal.

When it comes to weight loss, it's about energy balance, you would need to expend more than you take in! Energy out > energy in.

Your daily energy out is called your Total Daily Energy Expenditure (TDEE) so when it comes to weight loss, generally we want to estimate what our maintenance TDEE is: that means how much energy our body uses to maintain our current weight, that is not losing or gaining any weight.

Two things are necessary for weight loss, working out and nutrition.
Also, rather than looking at weight loss, and the amount you have to lose as this giant mountain you have to climb with so much to overcome, let's break it down.

Ultimately, you want to move more and eat less.

Also, let's create a smart goal!

SMART - Specific, measurable, attainable, relevant, and time-bound.

A goal of weight loss is too vague, we need more detail because how would you measure your progress to that goal or how would you measure your success in reaching that goal? How about “how much weight do you want to lose”?

How about I want to lose 10 lbs (specific), at a rate of about 1lb per week (measurable, attainable), with 15 mins walking daily, going to the gym twice a week for 30 mins, and cutting out sugary beverages, fast food, and eating one healthy meal a day (relevant), in 3 months (time bound and attainable)
This is specific and measurable, you can measure 1 lb per week, it has steps to take to reach that goal, and would be relevant to whatever this person's goals, needs, and lifestyle are i.e. walking daily for a little bit, and getting to the gym more, and changing a few eating habits, which are attainable.

What other goals do you have?

Perhaps you want to read more, maybe read for 30 mins a day, plug that in before bed, instead of watching TV or checking social media.

Another thing about setting goals and making resolutions is aiming for BETTER, rather than PERFECT!

If you have a day where you have a cookie, don’t throw out the entire day over one cookie, keep on keeping on! If you have a day where you miss a workout, get right back at it tomorrow, it's all about what you do most of the time, so MOST of the time, workout, and MOST of the time eat healthily.

Another thing to remember with goals is persistence and perseverance! Don’t give up! Even if you aren't perfect, keep going, it's all about what we do consistently, the TREND overtime! Little things add up to big things over time!

- Charissa

Charissa Sutliff is an Online Fitness & Nutrition Development Coach, a Competition Prep Coach, Certified Personal Trainer, and holds a B.S. in Kinesiology. She also holds an M.A. in Higher Education Administration. She is enthusiastic about faith, working out, healthy nutrition, meditating, learning, growing and coffee!