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Inside Tips on Setting (and Achieving) Your Goals in the New Year

We asked some of our trainers for their best tips for sticking to your goals and resolutions in the new year. Here are a few of their hints and tricks to get you going:

“The first step is the one you made joining the gym. It isn’t about who you were years ago, or who you are trying to be in 6 months. It’s about you standing right there, right now. Find your edge and push it farther each time. Each day is a new opportunity to live that intention.” –Heather Bowman

“Always set SMART goals: specific, measurable, attainable, realistic, and timely.”-Tyler Postans

 “Sign up for a race (it can be a short distance) for the spring. Whether you want to walk or run, it’ll keep you on track with your cardio. Have fun with it!” –Leslie Guyer

 “I always suggest that my clients use a calendar/schedule. Each week they plan out their fitness time and write it down to “protect it” and make it a priority. Keep an appointment with your health.  That way, everything else gets scheduled around your fitness time instead of vice versa.”-Morgen Milcarek

“I currently have two clients who want to be able to get into an old “little black dress”, so I had them hang that dress in either their bathroom or their kitchen so they look at it every day. So far, it has kept them on track!”-Sue Hulsebusch

“A great goal, whether for an athletic progression or for a beginner, is to set a specific goal. I like to focus on time-specific and progressive overloading goals. For example, a great goal regarding compound exercises, such as a squat or deadlift, is to add 2% or 5lbs to the exercise each week for a period of eight weeks. Even if the set to rep ratio changes from 3×10 down to 5×5 to handle the heavier weight, your muscle tissue will respond greatly to this response. Then you can move back to 3×10 after the 8th week, but now at a heavier weight. “ –Josh Tuthill

 “Don’t get overwhelmed by the big picture. Break your goal down into smaller steps that you can achieve each day. Enjoy the process.”-Sapta Yin

“Link up with a friend and make workout appointments so you have someone to keep you accountable.”-Josh Stafford

“I have found that the best method for achieving your goals is to:

  1. Write them down
  2. Make sure they are measurable
  3. Set a date for achieving them

Keep this information in a place where you can see it every day. This helps keep you focused and helps you maintain the “consistency” you ultimately need to reach them.” –Ike Pethtel

“I typically advise clients who want to set goals to look at areas that are “sticking points”. Some examples would be reducing the amount of chocolate consumed weekly, reducing number of diet sodas consumed daily, adding in more water daily, adding one extra workout day per week, or adding 15 minutes per day for “you” time (which can be a bubble bath, prayer time, Bible study, reading, outside walk, etc.).” –Sue Hulsebusch

 “If there are no compound lifts in the member’s exercise program, then a great goal would be to simply learn–correctly and with the assistance of a professional coach–two compound lifts.” –Josh Tuthill

“Keep your goals realistic so you don’t get deterred by the big picture. Enjoy the journey.”-Michael White

Whether your goals are big or small, and whether you are just beginning a new exercise program or are a seasoned athlete, sticking to these tips can make your goals more manageable. Another great way to stick to your fitness goals is to set up a time to meet with one of our trainers. They will hold you accountable, push you to live your best, and give you more helpful hints and tips like these!

To learn more and connect with a trainer in your club, visit one of the following pages:

Short Pump | Midlothian | Timonium | West Chester | Charlottesville | Eagleview | Hunt Valley