It’s been months since the New Year and the so-called time to set resolutions but I was inspired to think about fitness goals after trying a new work out style.
I recently did a Peloton PowerZone challenge, which is usually not how I like to work out. There is a lot of long rides where you have to maintain a slow pace you can hold for hours. I typically ride for 30 minutes and go as hard as I can.
It was interesting to try something new but also to hear the instructors talking about fitness goals. They kept saying that the rides and work outs you choose should match your goals.
That’s when it hit me – I have not set clear fitness goals! I was so ashamed! I set goals all the time and I love to work out. So, I decided to make a blog post about it and do some brainstorming.
It turns out setting fitness goals is fairly simple. The hard part is probably sticking to them! There is no one way to do this. I was talking to one of husband’s friends who is a trainer and he basically said they can be whatever you want them to be. I read a bit more about this after and indeed, that seems to be the consensus.
To be fair, I had set some fitness goals without realizing that I had done that after my son was born by deciding to work out a minimum of 30 minutes 4-5 days per week of high intensity training but that was the last time I decided anything like that.
So here it goes – hopefully my thought process can help others work on their goals. Remember to not beat yourself up about these!
1. Choose how often and how long. Since I have now been following my 30 minute 4-5 days per week schedule for a few years, I have decided to increase the time of the work outs and to consistently aim for 5. I would like to do at least two-45 minute work outs per week.
2. Pick the type of exercise. It’s best to start with things you like to do, especially while building a new habit. It was recommended that I do 3 strength training sessions per week but I also love cardio. I need to cycle for my own mental health. My goal now is to do 3 dedicated strength training sessions and one yoga class per week while including cycling and other mobility classes into the 5 days. Increasing the amount of time of my work-outs will help me do this!
3. Set some future goals. I love a good long term goal to keep me excited about the future. One thing my husband brought up was doing a bike race at the shore (that is the beach in NJ for anyone not from the area). I am thinking summer 2025!
4. Don’t cancel everything if you mess up. Life happens to all of us. Some weeks you may be sick, your child may be sick, work could be busy, etc… don’t let this make you give up. If you stop following your schedule for a day, week, whatever it is, just get back to it as soon as you can! Let it be the exception and not the rule. I find that adding a little bit of movement during weeks where I can’t follow my typical schedule really helps me get back on track. For example, I may do a 10-15 minute stretch, 10 minute arm or core work out, or even some foam rolling before bed.
5. Plan for it. Whatever goals you have, put them in your schedule! If you work out in the morning, leave your clothes ready. If you go after work, bring your gym back with you instead of going back home to change. Brainstorm the barriers and anticipate how to overcome them. If time is the problem, can you hire your nanny to stay longer? Can you join a gym with child care? Do you have a partner that can help? Get the kids involved if they are old enough! For most of us, there will be a way to overcome the barriers.
Pro-tip: mindset is everything! Watch what you say to yourself before, during, and after working out. If the words in your brain are not nice or kind, try to think of a mantra you can go to replace them. Remember, you are working out for your health and well-being, not to win gold at the Olympics (if you are working on that, this is not the blog post for you…).
Please share all your fitness goals!! I know I will be re-thinking mine yearly from now on and getting as specific as possible!
