How to Set Fitness Goals – and Crush Them!


Do you even remember the goals you set as your New Year’s resolutions?


Setting fitness goals for yourself is always fun and exciting, especially on Day 1 and Day 2. But what happens when Day 8 and 9 roll around, and you’re just not feeling it anymore? As humans, we know this happens a lot. If you’ve always pictured yourself being able to say, “it’s not me, it’s you,” then now’s the time. It’s not you, but it’s goals, and the way they’ve been set up. Luckily, your friends at VPX Sports are here to help you set realistic goals for yourself so you can achieve fitness success today, tomorrow, and for the rest of your life!

Set goals.

The realistic kind. I want to lose five pounds this month.
Short-term goals. I want to go to the gym 3-4x this week.
Long-term goals. I want to be able to squat 185 lbs. by next year.
Meet your short-term fitness goals – in fact, crush them! Hold yourself accountable to really stick to your goals. If you have weekend workouts in your plan but realistically never make it to the gym on Saturdays and Sundays, pick a day during the week you know you can go instead. Plan fun physical activities, such as bike rides on the beach. Run with your dog for 15 minutes instead of walking. Add some random sprints, pushups, squats, or other bodyweight exercises into your day while doing yard work.
Remember: These are your goals, and if you’re saying you’re going to do things when you actually cannot, you’re only lying to yourself. Be realistic and stay true to yourself. We all have off-days, sometimes we even have off-weeks. But, this is a battle between you and yourself. Don’t cheat yourself by planning on exercising on a day when you know you aren’t able to do so.

Figure out how you’re going to reach those goals.

Diet is a huge factor. You may see a little improvement in your body, health, and physical ability by just going to the gym, but you won’t make long-term or drastic improvement without changing your outlook on food and nutrition.
Make a plan for each week. Take your fitness goals a few days at a time. Have some healthy food options in your fridge for meals and snacks. Know when you are going to go to the gym, and don’t skip it if you’ve already planned ahead and scheduled time for it!

Go into the gym with a plan.

When you walk in without an idea, and wander around for an hour not truly exerting and exercising any muscle group to a sufficient extent, you’re not going to get anywhere.
Make sure your workout routine coincides with your fitness goals. Do you need to lose weight, are you trying to build more muscle, or both?
What’s your warm up? Are you just doing 5-10 minutes to break a light sweat before heavy weights? Are you doing 20-30 minutes of cardio (preferably in high and low intensity intervals) with the intention of burning fat and losing more weight?
Know which muscle group you want to work out.
Have a list of exercises in mind for the muscle group(s) you are working and have alternates in case there’s something preventing you from doing what you had planned. (Make a note in your phone, with lists of different exercises for different body parts.)

Don’t ever stray from your fitness goals for longer than necessary.

It happens. People fall off their diets. People skip the gym for a few days. We get sick. We have family in town who loves to cook unhealthy comfort food. We go on vacation. We get injured. We get dumped. But, you know what successful people do that others don’t? They get right back on their plan.


If you cheat your diet at a family function one night, make a conscious effort to be stronger the next day. Use it as motivation! Think about all the extra energy inside your body from eating that surplus of carbs or fat, or whatever you consumed. It’s energy – use it, burn it!
If you’re messing up on your diet for a few days, don’t use it as an excuse to not go to the gym. It’s also never too late to start over! Even though it feels like you’re starting back at square one, you can get back in the groove of things within a week. Your body is resilient, and you’ll be surprised how quick you can bounce back.

Life is a game. You make the rules, you control your life, and you control your mind – even when it’s saying you can’t do something, tell yourself you can! Believe in yourself even when others don’t; otherwise, you’ll never get anywhere. You can be whatever and whoever you want to be, but you might as well enjoy the journey and start loving yourself and your life now, or you won’t be happy when you reach the top anyway. VPX Sports wishes you the best of luck in your fitness endeavors!

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