Making this year productive - 10 goals to smashing your 2019 fitness journey.

Get Paid! : Money is the ultimate motivator. The best way to sustain motivation is immediate gratification. Put a pound in a jar every time you workout for more than 30 minutes.  Use the money at the end of the month to reward yourself with a night on the town, massage, or spa treatment.

Get Help! : Enlist the help of a personal trainer or coach in your chosen field. Not only will they be able to show you the best exercises for you but they also will teach you proper technique to avoid injury and hold you accountable for your goals.

Get Happy! : Exercise has a wonderful ability to flood your body and brain with “happy” endorphins but you will counteract this benefit if you are dreading every step. Choose a workout you enjoy. There are so many ways to exercise. If you don’t like running take a bootcamp class or kickboxing class. Everyone is different and we all enjoy different things. The more enjoyable it is, the more likely you’ll be to stick with it.

Get Real! : Set realistic goals and write them down. Don’t just say “I want to lose 20 lbs” or “I will go to the gym more often”. Make your goals specific. Write down a series of smaller goals leading up to the “big one”. Set a time table to accomplish them (i.e. “I will go to the gym 3 days a week to do 30 mins of exercise each time

. Writing your goals down lets you monitor your improvements and is a good review when your motivation is low.

Get Social!: Make an appointment to meet up with a friend to exercise. If you have someone relying on you to go to the gym or go for a run you’ll be less likely to cancel. Also, if possible join a club. (like Bootcamp UK, Shameless plug ;) ) The social component makes it fun and the group will provide accountability. Similarly, sign up for a class, if you paid you might as well get your money’s worth and your classmates will notice when you’re gone.

Get Techy!: There are so many tools to help you achieve your fitness goals. Heart rate monitors, smart watches, calorie trackers etc. make exercise more exciting because you can see the results of your efforts. For example, make a goal of 10,000+ steps a day and your smart watch will tell you if you have been negligent.

Get Rest! :You have to allow your muscles to rest and rebuild. Exercising hard everyday is just as detrimental as not exercising at all. One of the biggest reasons people stop exercising is because they go out too fast and push too hard and get injured. Listen to your body and if you are having an off-day, take it easy and rest.

Get Loud! : Make a workout playlist with your favourite upbeat songs. Studies have found that men and women who do their workouts to music, workout longer and at a higher intensity than those who workout in silence. Music helps the person working out not to concentrate on the discomforts of the exercises, thus allowing them to exert more or try new things in the working out process.

Get Healthy!: All your hard work will go to waste if you eat all the calories you just worked so hard to burn off. It’s a simple equation, in order to lose weight, calories in have to be less than calories out. Try to eat mini meals throughout the day to keep your metabolism going strong. Don’t deprive yourself of your favourite foods just think moderation. So, instead of having your own super-sized French fry, have a few from your child’s Happy Meal.

Get SMART!: Ensure your plan for 2019 is SMART: Specific, Measurable, Attainable, Relevant & Timely... this is the long point of the post:

Specific -

What exactly do you want to achieve? The more specific your description, the bigger the chance you'll get exactly that. S.M.A.R.T. goal setting clarifies the difference between 'I want to be a super fit' and 'I want to live a fitter, healthier lifestyle'.

Questions you may ask yourself when setting your goals and objectives are:

What exactly do I want to achieve? Where? How? When? With whom? What are the conditions and limitations? Why exactly do I want to reach this goal? What are possible alternative ways of achieving the same?


Measurable goals means that you identify exactly what it is you will see, hear and feel when you reach your goal. It means breaking your goal down into measurable elements. You'll need concrete evidence. Being happier is not evidence; not smoking anymore because you adhere to a healthy lifestyle where you eat decent macros and adhere to your weekly calorie plan, is.

Measurable goals can go a long way in refining what exactly it is that you want, too. Defining the physical manifestations of your goal or objective makes it clearer, and easier to reach.

Attainable -

Is your goal attainable? That means investigating whether the goal really is acceptable to you. You weigh the effort, time and other costs your goal will take against the other obligations and priorities you have in life.

If you don't have the time, money or talent to reach a certain goal you'll certainly fail and be miserable. That doesn't mean that you can't take something that seems impossible and make it happen by planning smartly and going for it!

There's nothing wrong with shooting for the stars; if you aim to lose 3 stone this year compared to last year whilst enjoying your training and your new lifestyle, how bad is it when you only reach 2.5 stone? Not too bad...

Relevant -

Is reaching your goal relevant to you? Do you actually want to fitter, healthier, have three children and a busy job? You decide for yourself whether you have the personality for it.


If you're lacking certain skills, where are you going to help improve them?. If you lack certain resources, you can look for ways of getting them.

The main questions, why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?

Timely -

Make a tentative plan of everything you do. Everybody knows that deadlines are what makes most people switch to action. So install deadlines for yourself, that 3 stone goal, at 6 months you want 1.5 stone gone so on and so forth, and then go after them. Keep the timeline realistic and flexible, that way you can keep morale high. Being too stringent on the timely aspect of your goal setting can have the perverse effect of making the learning path of achieving your goals and objectives into a hellish race against time – which is most likely not how you want to achieve anything.