Pick Your Goals: Decide Where You’re Headed
You checked your fitness level in Part 1. Now it’s time to set your sights—decide what you want and make it happen. Want to lose 10 pounds, walk a mile faster, or do more push-ups? Goals give you a clear path. Without them, you’re just guessing, not improving. People with specific goals stick to fitness 80% more than those without (Psych. Today, 2021). This isn’t about hoping for change. It’s about choosing what you want, writing it down in that Part 1 notebook, and starting your journey. Let’s make goals you can reach.
Why Goals Matter
Goals act like a roadmap. They show you where to go and help you stay on course. If your plank lasted 20 seconds in Part 1, aiming for 40 gives you a target. Maybe your waist was 38 inches. Setting it to 35 keeps you focused. Goals turn vague ideas into real steps you can measure. They also keep you motivated. Seeing progress, like dropping an inch or adding 5 squats, pushes you to keep going. Check your goals every 4-6 weeks with your notebook to see how you’re doing.
How to Set Goals: The SMART Method
Good goals are clear and possible. The SMART method—Specific, Measurable, Achievable, Relevant, Time-bound—helps you do it right. Here’s how it works with examples from Part 1:
1. Specific
What: Make your goal clear, not general. “Get fit” is too vague. Pick something exact instead.
Example: “Lose 10 pounds” or “Do 15 push-ups in a row.”
Why: Clear goals tell you what to work on.
2. Measurable
What: Add numbers to track progress. Part 1 gave you reps, times, and inches. Use them.
Example: “Cut my 1-mile walk from 18 to 16 minutes” or “Lose 2 inches off my waist.”
Why: Numbers show if you’re moving forward.
3. Achievable
What: Keep it realistic based on your start. If you did 5 squats in Part 1, 50 next month is too big.
Example: “Go from 5 to 15 squats” or “Lose 5 pounds, not 20, in 6 weeks.”
Why: Goals you can hit keep you encouraged.
4. Relevant
What: Choose goals that fit your needs. If walking tires you, focus on cardio, not arm size for looks.
Example: “Walk a mile without stopping to feel stronger” or “Lose weight to help my knees.”
Why: Goals that matter to you stick longer.
5. Time-bound
What: Set a deadline. Part 1 said test every 4-6 weeks, so match that.
Example: “Add 10 push-ups by April 15” or “Lose 5 pounds in 6 weeks.”
Why: A time limit keeps you on track.
Goal Ideas from Part 1
Push-Ups: “Go from 8 to 15 push-ups in 6 weeks.”
Squats: “Increase from 10 to 20 squats in 4 weeks.”
Plank: “Hold a plank for 45 seconds instead of 20 in 6 weeks.”
1-Mile Walk: “Cut my time from 17 to 15 minutes in 4 weeks.”
Body Measurements: “Drop my waist from 38 to 36 inches in 6 weeks.”
Write your own goals. Make them personal.
Tips to Reach Your Goals
Start Small: Losing 10 pounds too big? Try 3 first. Small steps add up.
Break It Down: Want 20 squats? Aim for 12, then 16, then 20. Smaller goals feel easier.
Check Progress: Look at your notebook weekly. Adjust if something’s off.
Celebrate Wins: Hit 15 push-ups? Treat yourself. A new shirt or a good meal works.
Keep Going: Miss a week? Start again. Progress beats perfection every time.
Your Next Step
You’ve set your goals—now follow them. Part 3, “Fuel Your Fire,” shows you how to eat to reach those targets. Read it next. Your fitness journey is moving. Keep it strong.
