If you’ve been doing pushups with ease, then you can add more intensity to your workout. Or measure how many weights you're lifting or how many reps you’re doing.Ī fitness planner can also show you where you need to adjust. So if you set a goal to run a mile in 10 minutes, you can then measure your speed week-to-week and see how you’re improving. You can use a planner to keep track of your workouts, record your time, note any improvements, and more. And the results will soon catch up with your hard work.Ī surefire way to make your fitness goals stick is to manage your goals with a fitness planner.

Process based goal: Run three times a week Run for thirty minutes without stoppingīy keeping your focus on the process and on improving, you’ll feel much more motivated to stick to your goal.

Process based goal: Take a dance class three times a week Incorporate veggies into lunch and dinner for a month.

Here’s how to turn your results-based goal into a process-based goal. It is the action you take everyday that will make this goal come to fruition. A process-based goal, on the other hand, is something that is within your control. We can’t predict how much weight we’ll lose or if we’ll win the race–there are lots of factors beyond our control. Result-based goals like “lose weight” or “win a 5K race” give us something to strive for. Whether it’s through creating an action plan or setting up micro goals, these small adjustments to your goal-setting process can help keep you motivated in the short term, which will then pay off dividends in the long term.īelow are ten ways to make your fitness goals stick this year. We fixate on the results, instead of improving the habits and routines that lead to those results. And it’s not exactly easy to rouse enthusiasm for early morning runs!īut one of the main reasons that we abandon our fitness goals is that we want to see dramatic results right away. There are lots of reasons we quit on our fitness goals.

And, in fact, studies have shown that most Americans abandon their new year’s goals within a month after setting them. But then something happens by the time February rolls around. And we wake up at the crack of dawn to go running.

The first few weeks of the new year are filled with excitement and promise. With the new year comes new fitness goals.

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