Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout

Setting Goals

Common mistakes when motivating yourself to exercise

Most people are already aware that exercise can benefit their health in numerous ways. But why is it the majority of the population can’t find the time to do it, especially when the benefits include improved mood, better-looking skin and toned body?

Barring medical reasons not to do so), here are some of the reasons people give for not exercising:

  • Don’t want to sweat
  • Don’t have the energy
  • Afraid of sore muscles
  • Don’t like feeling uncomfortable when exercising
  • Thinking exercise is boring
  • Not enough time to exercise
  • Scared of getting hurt
  • Tried it before and didn’t like it
  • Creating an exercise program is too overwhelming
  • Don’t want to work out in front of people
  • Don’t know how to exercise and don’t want to ask

Admittedly, starting is always the hardest part. Once you make up your mind to make that start, here are some strategies to help you stay disciplined when your motivation wavers:

  • Turn to motivational music, video and books — Music that gets you on your feet and moving, videos that energize you and works of art containing inspirational messages may just give you the right push to get you to want to exercise.
  • Maintain accountability — A workout partner can help you when your motivation starts to go down. Keeping a journal or joining an online group may also serve the same purpose. A journal also helps you keep a log of where you started and far you’ve gotten as you progress in your workout program.
  • Think positively about your workout — Anticipating that your exercise is going to be boring is one of the main reasons for waning motivation. Changing your outlook and focusing on the benefits can help turn things around.
  • Work out within your limits — Exercising past the limits of your capabilities can sour your mood to the point that you may no longer find the activity fun. Instead, find an exercise that you’ll enjoy but is still within your skill level, even if it’s challenging.
  • Alter your environment — Making some changes to your surroundings may do the trick. Keeping exercise equipment out where you can see it can remind you of exercise.

The importance of setting fitness goals

Fitness goals can help track your progress and maximize your time and effort. To help you create achievable goals, follow these 12 steps:

  1. Develop a desire for health and being fit — Cultivating a desire within yourself (instead of acting out of fear) to do what it takes to get stronger is a good mindset that can help push yourself toward greater health.
  2. Believe you can be successful — Believe in yourself and that your goal is possible. To help make things easier, start with realistic, obtainable short-term goals and then work up to long-term goals.
  3. Write down your goals — To solidify your intentions, you need to put it in writing. If they’re not written down, they’re just fantasy. As mentioned, list a few goals you feel you can meet within a period of a few weeks. Then make a list of what you want to accomplish in a few months, and then in one year.
  4. Make a list of all the benefits you’ll be getting from reaching your goal and don’t be afraid to get passionate about it — becoming emotionally attached to the benefits makes you more motivated.
  5. Analyze your position, your starting point — This is where your goals are narrowed down to specific numbers. For example, write a target weight if your goal is to lose excess pounds.
  6. Set a deadline — Creating a deadline puts a timeline in your head that your goal will have a definite end. It’s OK if you fail to reach this deadline. You can create another deadline based on what you’ve learned along the way. But remember — setting an unrealistic deadline can also set you up for failure. So, give yourself an ambitious, but reachable deadline.
  7. Compile a list of all the obstacles between you and your goal — Try to think of all the possible ways that can get in your way of meeting your goal. These could be intrinsic or extrinsic factors, from being reluctant to give up your favorite beverage to being around someone who makes you feel uncomfortable about your fitness goals. Once you identify the obstacles, make a list of things you can do to avoid them. For example, have an index card ready with a list of healthy beverages you can select instead of soda.
  8. Identify the additional information you will need to achieve your goal — It’s important to do additional research if you think your knowledge is lacking. Being fully informed is key in helping you succeed.
  9. Create a list of all the people who can help achieve your goal — Asking for help is always a good thing because some areas may be out of your expertise. You can reach out to experts, such as doctors or trainers. Friends and family experienced in fitness may also help.
  10. Make a plan — Put down the details of your plan in writing — dates, statistics and exercises. Ask help from your peers to create the plan if you’re not sure how to do it.
  11. Visualize — Try to visualize yourself achieving your goal. Picturing yourself being successful is key.
  12. Make the decision in advance that you will never give up — No matter what happens, you must commit to the goals you will set out to do. It’s OK to fall down every now and then, but make sure to get up and get back on track.
  13. Emotional Freedom Technique (EFT) for setting goals and sticking to them — Although frequently overlooked, emotional health is critical for your physical health and healing. No matter how devoted you are to the proper diet and lifestyle, you're unlikely to achieve optimal health if emotional barriers stand in your way.

Take advantage of a fitness tracker

To help you achieve your goals, you can use a fitness tracker. These devices are becoming more popular with anyone looking to keep track of how many steps they take in a day, how much they’re eating and even help with counting carbs or calories. For whatever reason you want it, taking advantage of this technology is certainly worth the money.

Choosing the right tracker is crucial. Since the market is filled with many models at different price points, here are some tips to remember before you purchase one:

  • Try it before you buy it — It’s important to check out the features before you buy a tracker. If it has an app, you may want to download it first so you can get a feel for what it offers.
  • Determine the statistics you want to track — Trackers can monitor all sorts of different figures for you. Choose the ones important to you so you can find the best product at your preferred price.
  • Protect against data loss — Look for a fitness tracker that has strong data protection capabilities to prevent hackers from obtaining your personal information.
  • If possible, tailor the tracker to your sports — If there’s a certain sport you enjoy, try to find a tracker that’s fit to that particular activity.
  • Know the difference between steps and activity — The best fitness trackers can distinguish between steps you’ve taken on your normal routine, and activity, which is a period wherein you’re undertaking physical exercise.

The success of your fitness plan is in your hands

Your utmost commitment is necessary if you want to reap all the wonderful, long-term benefits of exercise. If you're ready to embark on this journey to physical and overall fitness, please download and fill out this Commitment Sheet.

I recommend that you print it out and bring it with you every time you work out. You can also post it on a wall in your exercise area. Nothing motivates you better than seeing your fitness goals — and achievements — printed out on paper! Please don't think of my fitness plan as a fad 90-day plan. This is a lifestyle change — one that holds radically positive effects on your health status. This is the first step toward a better, leaner and healthier YOU.