Establishing Successful

Fitness Goals

By: Tom Kalka, CFC CEOCustom Fitness Concepts, LLCwww.CFCFitness.com

A GOAL without a

PLAN

is nothing more

than a WISH

Fitness goals, like other goals,

must contain these 5 important

key steps:

1. Define your Goals

2. Devise a Plan

3. Understand your

Limits4. Establish a Support

System5. Be Patient

Define yourFitness

GOALS

1

I am goingto lose 50lbs A Spartan

Race might be funRun a

Marathon?I’m going to add 10lbs of

of muscle

Elements to a Realistic Goal

Use the SMART acronym. Your goals should be:

• Specific – What exactly do you want to achieve?

• Measureable – How do you know if you have

attained your goal?

• Achievable – Is your goal beyond the realm of

possibility? Is safety a concern? Do outside

factors inhibit your ability to accomplish it?

• Realistic – Is it something that makes sense or

are you setting yourself up for failure?

• Timely – Pick a time/date to reach your goal.

Don’t leave it open ended.

Devise your2

No Plan = Failure

Devise your Plan

Use the backwards planning method to

develop your plan:

• Start where you will end up:– Imagine you have met your goal

• Ask yourself: – How did I get there?

– What steps did I take?

– Write down the smaller accomplishments which led to

the overall success

Devise your Plan

• How much time did it take to complete

each smaller goal– Estimate the timeframe in which it took to reach that

stepping stone

– Now you have your plan!

• What equipment, space, program, tools

did you use?– Make sure you have everything you need on hand or

have the capability of getting it before moving forward

Understand Your3

Understand your Limits

• How will your job, kids, family affect your plan?

• Do you have any current injuries or a history of

injuries that have inhibited you in the past?

• Are you taking into consideration your planned

vacations/ holiday weekends?

• What events have derailed your previous

attempts and how can you avoid those in the

future?

• What happens when you have a pitfall?

• What is your plan to get back on track?

4Establish Your

Go it alone and you are far less

likely to be successful.

Join forces with others and you will

be much more likely to hit your

mark!

Establish your Support System

Establish your Support System

Express your goals to those people who will hold

you accountable to them

Do NOT count on significant others. They can not

answer honestly without hurting your feelings so

you need to tell someone who will tell you the

truth.

“Yes, your butt does look bigger in those pants

because you MISSED BOOT CAMP!”

Who should be in your support system?

• Your trainer(s)

• Fellow clients

• Your doctor

• Neighbors

• People that you see regularly who should notice

the changes in you or your behavior: The

barista, bartender, hair dresser/barber, office

mates, business partners, priest/pastor

• Your kids… they’ll be honest with you and it

might motivate them to join you

Establish your Support System

Who should NOT be in your support system?

• The haters, the naysayers the people who

railroad your attempts (knowingly and

unknowingly) and do not support you.

• Oftentimes, it’s the people who care the most

about you.

– Your spouse, your mom, your dad… They don’t want

to see you suffer and they already love you for who

you are. This goal is about YOU and what YOU want

to accomplish so seek out those out who will be

honest with you.

Establish your Support System

5 Be

Be Patient

• It takes time to undo what you’ve done.

• Don’t expect miracles.

• Expect pitfalls but be confident in your

plan; be patient, believe that despite

pitfalls, you can do it!

• Never give up.

• Don’t ever give up.

• If you fall off track; remember that starting

over is acceptable; giving up is not.

I did it!

I did it!I did it!

I did it!

By: Tom KalkaCEO, Custom Fitness Concepts, LLCTom@CFCFitness.comwww.CFCFitness.com