How to Set Health & Fitness Goals - Examples, journal prompts, and resources for Success in 2023

Okay, we’re deep into January, well on our way into 2023, and I know we’re thinking about those goals we set just a few weeks ago.

Now is usually about the time where we start to lose some momentum. So I want to go through some goal-setting tips to help get you back into things.

Most of the time we fail with goals because they are either too big, not relevant, or unenjoyable. In the health and wellness world specifically, I often see people set goals that they think they *should* be doing in order to be healthy. Some common examples of health and fitness goals being:

• Reduce carbs
• Don’t snack at night
• Avoid sugar
• No alcohol
• Go to the gym 5x/week

I’m happy to report that you do not need to do ANY of these things in order to live a healthy lifestyle.

Phewww, amiright??

When I first realized how hard I was being on myself by attempting to set goals like that, I was so relieved! It’s just not doable, let alone sustainable.

Another common mistake I see people make when setting goals is that they’re stated negatively. “Don’t do this”, “none of that”, “avoid all of these”, etc…

Quick quantum languaging hack for you - get quiet for a minute, take a few deep breaths, say “I will not snack at night” (or something else that you struggle with), a couple of times, and FEEL those words in your body. How does your body react?

My guess is something like your heart drops into your stomach, your shoulders feel hunched over, and a sadness takes over. And if that’s just me, then I am very happy for you! *perks right up*

My point is, if you’re already starting the goal off on a negative note, it’s most likely not going to go very well because it means that you’re taking away something that brings you some comfort. There’s a reason you were doing that thing that you want to eliminate in the first place. So let’s not punish ourselves. Let’s find something else to do instead that can still bring you the same comfort.

And finally, goals usually aren’t specific enough. It’s great to set a big yearly goal to focus on! You just need to narrow it down to something specific. We reach big goals by taking small steps and staying consistent over a period of time. (More on consistency soon - I promise.) For now, let’s chunk that goal down into a habit that you can focus on and measure.

So now that you might be reevaluating your goals, or maybe realizing “shittt, I still haven’t set any yet”, here are some questions to think about:

• Does your goal have any meaning to you and your health journey, or is it something the health and fitness industry has programmed you to believe is healthy? A good way to do this is by asking yourself why?

• Is your goal stated in the positive, meaning is it something you will focus on rather than avoid?
• What needs to happen in order for you to reach your goal?
• What is one habit that you can focus on to head in that direction?
• What’s your level of excitement in going after your goal? Or maybe, will it provide the comfort that you’re looking for?

I’d love to hear what you’re working on! Seriously, I get high from other people’s wins. So do me a big favor and send me an email letting me know what goals you’re working towards and how it’s going!

If this is something you’re struggling with, guess what? I do this for a living. Reach out and let’s talk about how we can work together this year.

Yours in health,

Carissa

xox