Setting Goals for Success: Fitness and Life

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Hi Everyone!

I have mentioned in previous posts that I have several goals for this year. As the New Year started I found myself thinking of some of the things I would like to see happen in 2013. I am a firm believer in “putting ideas out in the world.” By that I mean, if you can’t imagine the possibility, you can’t make it happen. Write it down somewhere, tell someone, make a mental note…all of these are ways of putting your ideas out into the world. 

I believe in setting many small goals along the way to your big goals. If you understand (and celebrate!) all the stepping stones that lead to your goal you are much more likely to succeed. 

If you are following Josh’s journey in my Fitness Transformation Workout Series, you know that I had Josh start with a fit test. One of the goals I have set for him is to improve his number of reps when we repeat the fit test. He has also set goals like “drop a pants size, wear a medium shirt” and more. You can set a goal to touch your toes, or walk up a flight of stairs without getting winded. All of these “small” steps are big accomplishments on the way to your goal. 

These are the same techniques that I use to achieve goals that I set for myself. If you want an example check out Running Made Me Cry…How I Became a Runner

If you set goals solely for the long term you may be setting yourself up for failure. For example, if your long term goal is to lose 60 pounds, and you have “only” lost 5 pounds you might feel like you will never accomplish your goal. 

First, reality check. If you are exercising and putting on muscle while you lose weight a 5 pound weight difference can be MAJOR. Look at this photo:

5 pounds of fat vs. 5 pounds of muscle.

That 5 pounds is an accomplishment to be proud of! Especially if you are gaining lean muscle mass, as you lose fat. The scale might not change as quickly as it would on a crash diet, but your body composition and metabolism are making major positive changes. The physical results from crash dieting cause negative effects in the long term, and damage your metabolism. Slow weight loss is preferable because that typically means you are losing fat instead of muscle. Crash dieting generally decreases your lean muscle mass, and increases your body fat percentage. 

Take a look at the picture above. If you lose 5 pounds of muscle on a crash diet you are damaging your health, increasing the percentage of fat on your body, and decreasing your level of fitness. 

Some of my fitness goals for this year:
1. Compete in a Fitness Competition
2. Share more about my eating habits
3. Share more recipes
4. Eat less processed foods
5. Set a new 5K PR (personal record)
6. Improve my Flying Pigeon Yoga Pose
7. Write a book with my best friend
8. Set a new PR for pullups
9. Try a new fitness class
10. Spend more time outside (rock climbing, hiking, running, etc)

Those are just a few of my goals, but I hope to be able to share my successes with these goals along the way. I’d love to hear about your goals and successes, so comment here or leave me a message on my facebook page: Melissa Bender Fitness

Thanks for helping to motivate me to continue my journey for a fit, happy and healthy life! I hope I can return the favor. 🙂


5 thoughts on “Setting Goals for Success: Fitness and Life

  1. And thank YOU for motivating me and a lot of other people 🙂 I have set some goals for 2013 also. I turn 46 years in April but I believe that you can do what you want no matter how old you are! This year I want my body to be as healthy, fit and strong as ever. I exercise 6 days a week (running, strenght training and go to Krav Maga class). I want to lose 8-10 kilos (½ kilo per week), I want to become strong especially in my upper body and the goal before December 1st is to be able to make 5 chin ups, and I also have to improve the flexibility in my body. I have 11 month left to reach my goals … and when I have reached them it has really become a new lifestyle and I am looking forward to it 🙂

    • Connie,

      You can definitely achieve all of those goals! I love that you have defined your goals in healthy and realistic ways. 🙂 There is no age limit on healthy choices! Keep up the good work.


  2. I just saw this, and it is so inspiring. You will do them all, number 1 is going to be amazing as well as number 7!! 🙂

    I need to post mine as well, and of course number 7 is one of them.

    Keep on inspiring. It is almost 7 am and yes I am about to eat breakfast. To all your followers, you have been insoiring your friends to be fit and healthy for a very long time. xo

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