What is possible for you in 2015?

Are you excited to set fitness goals for the New Year?



Remember to start a new fitness program and get results, you need to complete the 3 Steps to Fitness Success:

            I. Determine your fitness baseline (here)

           II. Write inspiring fitness goals

           III. Track your progress


Written goals before & not achieved them?  Check out the Goal Obstacles Analysis tool before continuing.


In this post we’ll explore:

II. Write inspiring fitness goals


Here are the formula & steps:


Smashing Fitness Goals = Vision + Goals + Power + Commitment + Support


1. Vision – Calibrate Your Compass


Start with the end in mind.


Every time I write goals, I start with a vision of where I want to be. I modify my vision timeframe depending on the goals I am setting. I recommend a 2-year vision for setting fitness goals. You can achieve anything you want to in fitness in 2 years or less. Good news right?

The importance of writing a vision before goal setting is to create a compass pointing you in the direction you want to go. Create your goals from your vision, to most to effectively achieve your vision. Goals are like milestones along the path to achieving your vision.


2-Year Visioning Exercise (10 mins):

Find a quiet space to take yourself through the visioning exercise. Exploring each one thoroughly.

Capture your fitness vision in detail. You can use the Fitness Goal Setting Tool on the Resources Page to record it.

I recommend using the visioning exercise audio so you can close your eyes and stay in your vision throughout the questions.


2. + Goals – Set Milestones

Set Milestones Along the Path to Your Vision.


Start putting together three to five 2-year fitness goals. Use these questions to guide you:

  1. What would you need to achieve in 2 years just before reaching your vision?
  2. What would be a milestone on the path to vision?
  3. How would you know if you reached your 2–year goal?

Work backwards from your 2-year goals to create 1-year, 6-month, 3-month, and 2-week goals. Keep asking yourself the questions above. For example, with your 1-year goals ask yourself:

  1. What would you need to achieve in 1 year, before reaching your 2-year goals?
  2. What would be a milestone on the path to your 2-year goal?
  3. How would you know if you reached your 1-year goal?


3. + Power – Create Through Language


Language is not only the way we describe the world, it is how we create it.


Language is a powerful tool in creating an inspiring vision and goals. Review your vision and goals, to align your language to these:

  • Present Tense:  Vision and goals are most powerful when they are written in present tense. You want to attract exactly what you want, so write it like it is happening now. How does it feel?
  • Full Commitment:  Use language that requires full commitment. I am ___, I do ___ rather than words like I could, I might, I should or I can ___.
  • Positive Language:  Describe what you want, rather than what you don’t want. You want to harness the law of attraction with every word in your vision and goals.
  • Specific Language:  Can you be more specific with your language? “Get fit” or “Improve Health” are too general to measure. How ‘fit’? How ‘healthy’? And how would you know if you achieved your goal?
  • Inspiring, Creative Language:  Do your vision and goals speed up your heart rate and make you feel like you have had too much coffee? If not, why not? Can you modify them or your language to excite and inspire you?


4. + Commitment – Rate Your Motivation


One who waivers, achieves little.


Rate your commitment level on this scale for each of your 2-year goals in the worksheet.   Include the reasons for your commitment rating.

Consider these questions:

  1. What would move your commitment level to 10? (i.e. make the goal more inspiring, get clear on your obstacles and tackle them, take action sooner, etc.)
  2. The higher your commitment level, the more likely you are to achieve your goal. Are you willing to do what it takes to get your commitment level to an 8 or higher? If not, perhaps you don’t need to include the goal.


5. + Support – Share Your Vision & Goals


 Others are there to support you to achieve your goals, if you let them.


It is time to build your support network. Be willing to share your goals and commit to yourself and others. Who in your life can support you in achieving your goals? What resources useful resources do they have? Who is willing to hold you accountable? Friends? Family? Enroll your network to help you along the way, and do it now!

Fill in worksheet to become clear on who to enroll, how to enroll them and when to start.



You are ready to start goal smashing! Start small – look at your 2 week goals and take your first action!

Tip: I recommend keeping your goals simple and focusing on these 3 goals until they are complete. Do not add any more in! You’ll end up diluting your time and energy and it will take longer to achieve your goals. By focusing on 1-3 goals, you may complete them quicker than you thought possible!

Let me know if you have questions or would like to set up some 1:1 goal setting time with me. Contact me here.