A quick reminder about goals: make sure you follow the SMART goal format. You will be able to tell when you have reached a goal and when it is time to move on. You can also use this method to keep track of your goals and stay on track.
1. “I will run a 10-K in five months. I train on Tuesday mornings and Thursday mornings before going to work, and Saturday afternoons.
2. “I’ll lose 15 pounds in three months by drinking water and exercising at least 150 minutes each week. I also limit my eating out to one per week.”
3. “This week, my smartwatch will be used to track my steps and help me burn at least 1,500 calories walking.”
4. “I will do daily stretching and one hour of yoga twice per week in order to be able do the splits in 12 weeks.”
5. I will lose 20% body fat in the next six months if I keep a food diary and sign up for a HIIT class at my gym.
6. “I will be doing upper body strength training three days a week to be able 12 consecutive chin-ups in the next six month.”
7. “I will gain 3 pounds of muscle mass by weight training and increasing my intake of protein in the next 6 months.”
8. “I will reduce my LDL cholesterol 20 points by decreasing my intake of saturated fats, eliminating trans fats and increasing my physical activity. I also intend to decrease my alcohol consumption.
9. “I will use pace charts in order to hold myself responsible for incremental speed improvements over the next six weeks to run a 6-minute-mile.”
