One of my favorite parts of being a personal trainer is helping people realize they are much stronger—both physically and emotionally—than they think. A crucial part of this journey is setting goals that are not only achievable but also realistic. Setting big goals is important because it means you have hopes and dreams! However, sometimes we need to break those big goals down into more manageable tasks. If you haven’t been a runner, don’t sign up for a marathon right away. Starting small is the key to achieving big goals.
One of my favorite books is One Degree Revolution by Colby Kozwalski. In it, she explains how people who set large goals or make substantial changes in their lives are often more likely to end up back where they started. She suggests that a 1-degree shift in your routine can eventually lead to significant change. When it comes to health, long-term wellness is the ultimate goal, and small, consistent changes can make a massive difference over time.
If you haven’t been consistently going to the gym, signing up with a trainer for seven days a week might not be the best way to start a long-term routine. Your body is not used to that level of work, and you will definitely feel sore at the beginning. Even seasoned athletes experience soreness when they take time off due to injury or other life changes. Your mind also needs time to adjust to this new level of stress. Give yourself some grace as you transition into a healthier lifestyle. While we (fitness professionals) often say that working out relieves stress, it can actually create stress if you’re not conditioned to the routine. Starting with two or three days per week and gradually increasing as you and your body adapt is a sustainable approach. Remember, these changes are meant to be lifelong, so they won’t happen overnight.
Research suggests that it takes around 66 days for a new habit to become a routine, and it can take up to 18 weeks to replace an old habit. Some data points to as little as seven weeks, but that’s still nearly two months! Committing to yourself is a process, and it can take time to master. That’s why setting smaller, realistic goals is crucial to your success.
When I think about my own goals for the next 90 days, my main priority is my education and my happiness. At the beginning of the semester, I set a goal to maintain an 80% average in all my classes by dedicating at least three hours per day outside of class to studying and completing homework. I broke this goal into monthly segments, tracking my progress by keeping up with assignments and grades weekly. This way, I ensure that I don’t miss any assignments and spend the proper amount of time studying for each class. Breaking my goal down into smaller, achievable steps has been essential to my success.
Another goal I have for the rest of the year is to focus on my happiness by working out at the gym 3-5 days per week, depending on my school schedule. This year has been challenging for me as I’ve been navigating a lot of changes—I’ve moved four times in the past year, gone through a breakup, and lost my father last November. It’s been difficult to maintain a consistent routine with everything going on. Originally, my goal was to gain nearly 30 pounds of muscle. While that’s a realistic goal in the long run, I know the process will take time, and I’m committed to making steady progress.
Right now, I weigh 148.5 pounds, which is close to my lightest weight. To reach my goal of 170 pounds, I need to be consistent over the next year. By breaking this goal into smaller, more manageable steps, I can view each milestone as an individual achievement. Reaching these smaller goals gives me the motivation to keep pushing toward my ultimate objective. It’s important to start with the end goal in mind and work backward to create a plan that you can visualize and follow.
Remember, every journey begins with a single step, and you’re not alone in this! Whether you’re starting from scratch or getting back on track, the most important thing is to keep moving forward, one day at a time. Don’t stay stuck! You have the power to turn your goals into reality, and I’d love to be part of your journey. Let’s take those small steps together and create lasting change. If you’re ready to start, reach out and let’s make it happen!
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