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Goal Setting Tips For Health and Fitness Gym Junkie

by Mark Burrell January 22, 2015

Have you ever got to the end of the year and, looking back, wondered what happened to your fitness goals and where the time went?

Each year that passes the time seems to go quicker. Perhaps you feel that nothing in the gym or box has been achieved over the previous 12 months, or that although you achieved some things it was difficult to identify exactly what.

This, unfortunately is what happens to the vast majority of us. Good intentions at the start waiver, and can lead to disappointment, when our dreams fall flat.

 Without a plan and specific goals you will often go around in circles, just like the stories you hear of people lost in the forest; they think they're moving forward but in reality they just end up more lost or back where they started.

So what's the answer? Well, it sounds simple but goal setting is the only way to go. Where do you want to be in 12 months?

Many of you would have heard of the SMART mnemonic before; that is:

S - Specific

M - Measurable

A - Accountable

R - Realistic

T - Time-frame 

Your goal needs to be SPECIFIC. For example  - 'I want to hit 100kg for my 1RM Squat'. Don't be vague like, 'I want to increase in my squat' as there needs to be a specific goal to have a specific plan.

Your goals need to be MEASURABLE. Weight and lifting goals are easy because it's all about the numbers - try and stay away from the, 'I want to be healthier' or 'I want to look better' type goals because how do you measure that?!

Be ACCOUNTABLE to someone - the start of this is to write it down! You can also involve other people - have a white board at the gym or box you attend - be creative. Book in times for a coffee with a trainer or friend and asses where you are versus where you want to be and then make necessary adjustments. 

Your goals must be REALISTIC. There is no point having a goal to be squatting 220Kg if your struggling with air-squats at the moment. Speak to your trainer - what's realistic for you. 

What TIME-FRAME are you going to use. People like to use 12 months but that can seem like a long way off. Why not break it down into a series of mini-goals. If you want to be squatting 100Kg in 12 months, where do you want to be in 2 months?

I always remember hearing former Australian Rugby captain, Nick Farr-Jones speak about how he, with others, turned the fortunes of the Australian Rugby Union Team by becoming process focused. So once you've set your main goals what are the processes you need to put in place in order that you reach the goal ?- I need to turn up to training/the gym 3 times a week etc. You will find that from one goal a number of others will sprout - don't take on too much, small changes can have big results down the line. Have a plan!

Don't be afraid to reassess your goals. Circumstances change so adapt accordingly and move on.  Lastly and most importantly celebrate your successes and the successes of others be positive and look back only as a means to move forward.

Mark Burrell
Mark Burrell


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