Fitness can be a scary category for some. Not knowing where to start a health journey is usually the first stressor, the second is not having a plan to get those goals accomplished. Knowing when to start and how to accomplish them might come easy to others, but staying motivated and sticking to those goals can be a struggle in itself. We’re here to help those of you who need a little nudge in the right direction. With these 6 steps, you can reach your fitness goals for 2023.

Step 1: Write Down Your Goals

The first step in any fitness plan is to hone in on what your goals actually are. Think through what the purpose of your new lifestyle is. Whether it’s to avoid health issues, lose weight, eat healthier, stay active, or just to have fun – write those goals down to give them clarity (Poirier). Setting goals is just as important as accomplishing them. Take time on this step, be realistic and specific.


Why Is Writing Down Your Goals Important?

Psychology studies have shown that those who write down their goals are more likely to accomplish them compared to those who don’t. In fact, according to a study conducted by a psychology professor at the Dominican University of California, Dr. Gail Mathews found out that people were 42% more likely to accomplish their goals because they wrote them down (“Self-made millionaire: The simple strategy that helped increase my odds of success by 42%”).

Step 2: Research Tasks On How To Get There

When you know what your goals are, it’s easier to know what you have to do to reach them. The second step is to figure out the best course of action in accomplishing each goal. No matter what goals you have listed, go through them one at a time and research what it will take to get there.

Examples Of Fitness Goal Tasks

  • Losing weight: “I’ll have to portion my meals and incorporate daily workouts: start with walking a certain amount of steps a day, then progress to short cardio routines and so on.”
  • Eat healthier: “Start by adding in healthier foods like favorite fruits and vegetables, then wean off of unhealthy foods and begin learning healthier recipes.”
  • Stay active: “Find a time slot to do a 5 minute workout everyday, then increase to 10 minutes, 15 minutes etc.”
  • Have fun: “Add a variety of workouts into my gym time and join a fitness community.”

Note: Depending on the diet change, some people experience side effects like headaches, slowness, cravings, decrease in energy, and stomach discomfort (“Negative Reactions to Eating Healthier”). It’s easier to make a dietary transition if it’s done at a pace that’s comfortable for your body. This goes to say, moderation is key, and enjoying the food you eat is important. A personal trainer will be able to help you create a food plan that is both healthy and delicious.

Step 3: Make A Schedule

Schedule your new “need to dos” and keep track of your progress. Whether it’s on a paper calendar, chalk board or on your phone, make time to put down what needs to be accomplished each day. Set alarms for these time slots, write down reminders, and be prepared for each task. Your new routine might be hard to adjust to at first, but the more you stick to it, the more habitual it will become, and the better you will physically and mentally feel (“Why Is It Important To Have A Regular Exercising Schedule?”) with each completion.

Step 4: Stay Motivated With A Partner

Stay motivated. One of the hardest parts of reaching fitness goals, or any goal for that matter, is staying motivated and encouraged. The best way to keep yourself accountable is to bring someone else on this fitness journey with you. A partner will help you stay motivated, make things more fun, and keep you consistent (“3 Reasons to Work Out With a Friend”). We would recommend hiring a personal trainer, but you could also ask a close friend or family member who will be committed to join you.


Step 5: Don’t (Figuratively) Sweat It

Don’t be hard on yourself if you skip a workout or indulge in a favorite dessert. The mission is to reach an end goal, it’s not about the little mishaps that occur along the way. In fact, it’s actually healthy to take a rest day or two (Sinrich) and there are tones of healthy desserts out there to satisfy a sweet tooth! As long as you get back on track, and still want to accomplish that main goal, you’re still making progress. These everyday tasks are supposed to encourage your drive and make you feel good physically and mentally, not the opposite.

Note: If you start getting discouraged regularly, think about ways you can change the schedule you’ve set for yourself. Take a step back and make your tasks more manageable. For example, if your task for the week was to use a minimum of 35 lb. weights during your workout, maybe change it to 25 lbs. and see if that helps. Start smaller rather than larger, and work your way up to your goals gradually. Nothing happens overnight. You could also hire a personal trainer at any point to make the process easier and more fun.

Step 6: Refine Your Focus

Continually go over your goals and focus on your victories rather than your losses. Thinking about what you could have done better or shouldn’t have done at all, will most likely be a downer. Instead, encourage yourself by remembering what you accomplished. Dwell on the positive improvements, because those are what matter towards reaching your goal. Those small wins (“How Small Wins Can Help You Achieve Big Goals”) will propel you on to the next ones.


Streamline Health Goals With A Personal Trainer

The best way to create an effective fitness plan is with the help of a personal trainer. Hiring a fitness professional to help you on your journey will ensure you reach your goals. A personal trainer will benefit your mind and body through unmatched encouragement, proper instruction, equipment knowledge, and dietary support. Your fitness goals are a personal trainer’s top priority, and they will cater to your fitness needs and preferences so you can have a good experience along the way. Personal trainers want their clients to succeed and are educated on how to get people a satisfying result.


Why Is Having A Fitness Plan Important?

People have a hard time staying on track. Giving up on fitness goals is more common than not. Some statistics have shown why that is:

  • 42% of people have said that changing their diet and following a workout routine is too hard.
  • 38% of people have said that when they gave up once it was too difficult to get back into their schedule.
  • 36% of people have said that they simply couldn’t find enough time.

(List from “New Study Finds 73% Of People Who Set Fitness Goals As New Year’s Resolutions Give Them Up”)

Creating a measurable and effective wellness plan will diminish these reasons in your personal health journey. When a plan is set up correctly, whether by you or your private instructor, the problems around completely giving up can be avoided. How? Examples include:

  • Altering your diet and setting up a workout routine are both gradual processes. If switching foods is hard for you, you can start by simply portioning your meals, then slowly adding in healthier options as time goes on. Workouts can be changed to make them easier while still offering good progress. A personal trainer will work with you to make sure your nutritional and fitness goals are met the way you need them to be.
  • Having a blip in the flow of a new regime can definitely make it difficult to get back on track. However, with the proper motivation and accountability partner, such as a friend or a personal trainer, you’ll be able to push on towards your goals instead of abandoning them.
  • Finding time is a common issue among busy individuals. Thankfully, with the right plan, it can be made simple. Sometimes a new health routine only requires 5 minutes a day. How long do we take using social media? Watching a TV show? Sleeping in? When put into perspective, a workout routine might only take 35 minutes a week! A personal trainer will be able to help you set up the perfect plan for your fitness schedule.

Looking For A Professional Personal Trainer In Beaverton, OR?

Though a lifestyle change may seem daunting, it doesn’t have to be. Personal trainers go at your pace, give nutritional advice, and make sure you reach your goals through accountability, fun learning techniques, and unmatched encouragement. The Quad knows that not all personal trainers are the same; our private fitness coaches allow clients to accomplish goals through exciting challenges with a variety of workouts that actually make them feel good about their physical and mental state. Hiring a professional personal trainer will keep you motivated and on track, plus you’ll be provided with a fitness plan specifically tailored for you. The Quad is a private gym in Beaverton, OR, offering group workouts, different fitness regimes, nutritional coaching, and personal training. If you’re interested in completing your fitness goals for 2023, contact us to help you get there!