How to Set Realistic Fitness Goals: 13 Tips for Staying Healthy

by | Oct 28, 2022 | 0 comments

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How often do you promise yourself to get more active and genuinely care for your health? Do you struggle to stick to your fitness goals? If you’re one of those who find it challenging to maintain a healthy lifestyle, this post is for you.

It’s no secret that to be healthy, we need to exercise and eat right. But sometimes it can be hard to stay on track, especially when our goals seem out of reach.

I used to make empty promises to myself all the time about getting in shape. I would start working out for a few weeks and then fall off the wagon. It was a vicious cycle that left me feeling frustrated and discouraged.

But then I learned how to set realistic fitness goals, and everything changed.

Now, I’m not saying that you need to set impossible goals to see results. But it is important to find a balance between what is realistic and what is challenging.

Here are 10 tips for setting realistic fitness goals that will help you stay healthy and motivated:

1. Start with baby steps.

Don’t try to change everything at once or you’ll quickly become overwhelmed and discouraged. If you want to start working out three times a week, begin by going twice a week and gradually add an extra day.

If going to the gym will help you to stay on track, set a goal of going once a week and then increase the frequency as you feel comfortable.

But if you like to exercise at home, like bodyweight exercises, you could start by working out two times a week for a few minutes and gradually increase the duration of your workouts. It helped me when I started small because it didn’t feel like a huge time commitment and I could still see results.

Build up gradually-Morning Challenge

How about simple but effective home exercises to get you started on a new path to feeling your best? The only thing you need to do is get up a few minutes early.

Plank challenge

If you set up your goals like 30-45 seconds of plank every day for 30 days, this will eventually become part of your morning routine and won’t feel like such a drag. After a few mornings, you gonna feel the benefits and will be looking forward to it.

Top benefits of the plank:

  • Strengthens your core
  • Tones your abs
  • Improves posture
  • Reduces lower back pain
  • Helps prevent injuries

Morning push-ups

Start with a knee push-up of 5 reps if you are a beginner and work your way up to a full push-up of 10 reps. Another great way to start your morning and get those muscle gains.

Benefits of the push-ups:

  • Builds strength in the arms, shoulders, and chest
  • Tones abs
  • Improves posture
  • Strengthens the core

Sunshine sit-ups

A simple way to work out your abs when you wake up. Start by lying on the floor with your legs bent and your feet flat. Put your hands behind your head and curl up toward your knees. Then go back to the starting position. Do it 10-15 times.

Benefits of the sit-up:

  • Tones abs
  • Increase core strength
  • Improve flexibility

Refreshing squats

This workout raises your heart rate and is an excellent way to begin your day. Begin with 10 squats and gradually increase.

Benefits of the squat:

  • Tone legs
  • Improve balance
  • Builds strength in the lower body
  • Improves flexibility

2. Set specific, measurable goals.

The first step to setting realistic fitness goals is, to be honest with yourself. Don’t set goals that are impossible to achieve or too difficult to maintain. Otherwise, you’ll just end up disappointed and frustrated.

Start by assessing your current fitness level and health condition. Then, set goals that are realistic and achievable based on your starting point.

I used to aim for unrealistic fitness goals like losing 5 pounds in a week or working out every day for an hour. But these goals were impossible to achieve and maintain, so I would end up feeling disappointed and giving up.

But, If you are a person, it’s not enough to say you want to “get in shape” or “lose weight” because these goals are too general. Instead, you should make clear, measurable goals. For example, being able to do a pull-up, losing 5 pounds, or running a 5K race. This will give you something to work toward, which will keep you motivated.

How about starting with a SaraBeth Yoga weight loss routine that only takes 10-15 minutes? Set a specific day and time and stick to it. 

My first goal was to do yoga for 30 days, and now I do it twice a week on Tuesdays and Thursdays to stretch my body and calm my mind.

3. Make a plan of action.

The best way to achieve wellness is to make a plan of action and stick to it. Wellness involves taking care of your mind, body, and spirit. To take care of your body, you need to exercise regularly, eat a healthy diet, and get enough sleep.

To take care of your mind, you need to find ways to relax and de-stress. To take care of your spirit, you need to spend time doing things that make you happy. When you have a plan of action in place, it’s much easier to stick to it and accomplish a healthier body.

So if you’re ready to start taking steps toward better health, sit down and make a plan of action today. You’ll be glad you did.

Once you’ve set your goal, figure out how you’re going to achieve it. If your goal is to lose weight, for example, are you going to exercise more and eat less? Be as specific as possible with your plan so that you know exactly what you need to do each day, week, or month.

A good approach is to have a sort of plan of action to hold yourself committed.

This will help you stay on track and accountable:

  • Determine the number of nutrients you require each day and plan your meals accordingly
  • If you want to run a marathon, create a training plan. 
  • If you intend to exercise more, specify how many days. 

4. Track your progress.

There’s nothing quite like the feeling of accomplishment that comes from reaching a fitness goal. Whether you’ve finally been able to run a 5k without stopping or you’re finally able to do a pull-up, that sense of progress is exhilarating. And it’s one of the best motivators to keep going. But sometimes it can be hard to see our progress, especially if we’ve been working towards a goal for a while. That’s why it’s so important to track our progress.

One way to track our progress is by taking measurements. If you’re trying to build muscle, for example, you can track your arms’ circumference or your weight. Or if you’re trying to improve your cardiovascular health, you can track your resting heart rate or how many steps you take in a day. There are a number of different ways to measure progress, so find the ones that work best for you and your goals. 

Another way to track our progress is by setting milestones. If you’re trying to lose 20 pounds, for instance, you can set smaller goals along the way, such as losing 5 pounds in the first month. Or if you’re trying to run a marathon, you can break down the training into smaller goals, such as running 10 miles without stopping. By breaking down our goals into smaller chunks, we can better see our progress and stay motivated.

Whatever method you choose to track your progress, make sure it’s something that works for you. Seeing our progress is a great way to stay motivated and keep moving toward our goals.

You can also use a journal, app, or apple watch to track your progress over time so that you can see how far you’ve come. This will also help you identify any roadblocks that might be getting in your way of achieving your goal. 

Nothing beats a nice complement to your new regimen. To this day my best fitness trainer and cheerleader is my watch.

5. Set a deadline.

If your goal is too vague, it’s easy to put off taking action or to get sidetracked along the way. Giving yourself a deadline will help you stay focused and on track. Nothing better than pushing yourself to complete a task on time. Sometimes we do much better under pressure.

How about creating a short-term goal: In the next 30 days I will…

6. Find a workout buddy or join a group.

It’s always easier to stay motivated when you have someone else cheering you on and keeping you accountable. Find a friend or family member who shares your fitness goals and make sure to check in with each other regularly.

Or, Perhaps you will enjoy it and become more inspired to work out in group sessions. There are many different fitness groups and classes you can join, such as running clubs, cycling groups, or even boot camp classes. 

However, it can be difficult to find motivation or friends at times, and your best friend could be a professional. A personal trainer may be the finest source of support and assistance for achieving your goals.

A few personal training sessions will get you on the right track and maybe all you need to stay there. That’s what I did, and it was great in the long run. A few sessions with a personal trainer helped me find my regimen and improved my attitude. 

7. Set your intention.

Before you start your workout, take a few moments to set your intention for the session. This will help you focus on what you want to achieve and get the most out of your workout.

The 15-20 minute workout below is a simple but effective circuit routine that can be done at home with minimal equipment. It involves “body-weight” exercises that work the entire body. You can easily modify the exercises to fit your own fitness level.

Warm-up:

5 minutes of light cardio (jogging with knees high)

Workout:

Repeat the following circuit 3 times, resting for 1 minute between each round:

1. Jumping jacks – 30 seconds

2. Mountain climbers – 30 seconds

3. Burpees – 30 seconds

4. Lunges – 30 seconds per leg

5. Push-ups – 30 seconds

6. Skating – 30 seconds

7. Squats – 30 seconds

Cool-down:

5 minutes of stretching

8. Choose and find an activity you actually enjoy.

This doesn’t mean you have to enjoy every minute of it, but if you’re miserable the entire time, you’re unlikely to stick with it. You don’t want to start a path for a lifetime of healthy habits with something you dread and will never do again.

So the best idea is to find an activity that is somewhat enjoyable, or at least tolerable. For some people, that’s running; for others, it’s biking, weightlifting, yoga, or pilates.

My favorite is HIIT training, which is high-intensity interval training. It’s a great way to get your heart rate up and burn some calories in a short amount of time.

HIIT workouts can burn a significant number of calories in a short period of time. Some sites claim that a 30-minute workout can burn up to 500 calories. HIIT exercises are also excellent for calorie burning. Your body will continue to burn calories for up to 24 hours after a HIIT workout.

And there are so many different ways you can do it, so you can find a method that works for you.

9. Stick to your routine

Creating healthy habits is key to reaching your fitness goals. But old habits die hard, and it can be tough to break them. Sticking to the routine can be difficult, especially when you’re first starting out.

The best way to stick to your routine is to find a time that works for you and make it a priority. Set a schedule, and time for your workout every day, and make sure you stick to it.

It’s also important to have a plan for when you miss a workout. Don’t beat yourself up about it and don’t give up on your goals. Just get back on track as soon as you can.

10. Mix up your workouts.

There’s nothing like a good workout to get the endorphins flowing and the body moving. But sometimes, doing the same activity day after day can get a little bit boring. That’s why it’s important to mix up your workouts from time to time.

Not only will it help keep you motivated, but it will also keep your body guessing, which can lead to better results. Try adding some variety to your cardio routine by running outdoors instead of on the treadmill, or mix up your strength-training program by using different weights or exercises.

You can even try a new workout class or sport to keep things interesting. Whatever you do, just make sure you’re having fun and staying active. That’s the most important thing of all.

Doing the same workout routine day in and day out can get pretty boring. And when you’re bored, you’re less likely to stick with it. So mix things up and try new things.

This doesn’t mean you have to completely change your workout routine every week. But you can switch up the order of your exercises, try new exercises, and body muscles, or change the intensity level.

You can also change up your environment to keep things interesting. If you usually work out at home, try going to the gym. Or if you typically go to the gym, try working out outdoors.

11. Celebrate your successes.

Whenever you reach a milestone, take some time to celebrate! This could mean buying yourself a new pair of shoes, taking a day off from working out or treating yourself to a healthy meal. Whatever it is, make sure it’s something that will keep you motivated for the next phase of your journey.

Give yourself a pat on the back—or better yet, a massage—for all your hard work.

You’ve put in the time and effort, and you deserve it!

Reaching your fitness goals is a great accomplishment, no matter how big or small. So celebrate your successes and enjoy the journey. After all, it’s about being healthy and happy, not just about the destination.

12. Be prepared for setbacks.

There will be times when you don’t meet your goals or when you have an off day—and that’s okay! Don’t beat yourself up over it but instead use it as motivation to keep going and do better next time around.

Setbacks are inevitable, but don’t let them derail your entire journey. Just pick yourself up and keep going. Achieving your health and fitness goals is a marathon, not a sprint.

13. Be patient

Don’t expect to see results overnight. Making lasting lifestyle changes takes time and patience.

So, be patient, and don’t get discouraged if you don’t see results immediately. I know it’s easier said than done but try to focus on the process, not the end of your fitness goal. Just keep working hard and stay consistent, and the results will come.

That’s why it’s important to be patient and stick to your fitness regime, even when you don’t want to. Getting into new habits takes time and effort, but it’s so worth it in the end. Your body, your health, and your happiness will all be worth it.

The Key Message

Here are a few suggestions to help you set fitness goals that are realistic and keep you on track. Remember that every journey is different and that there is no one solution that works for everyone. Find what works for you and keep doing that. 

And above all, be patient, and enjoy the process. Best of luck!

If you like this article, please share it with your friends and family! For more interesting blog posts, please visit my website,evonhealthyhabbits.com

Hello there! My name is Evon, and I'm the autoimmune disorder warrior and face of this website. Life can be difficult at times, but we can get back on track with a huge smile, a few positive steps, and good habits—even when life throws us a curveball! So, come along with me as we explore ways to make our lives better together! Let's be healthier, happier, and more successful.
Written by Evon

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