Fitness Goal Ideas

To get toned? To lose weight? To gain muscle? To get into shape? To be healthier?

Sound familiar? Resolutions you make every year but can never seem to commit to?

Try these smarter fitness goal ideas instead:

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

  • Go to the gym at least 3x/week.
  • Lift weights at least 3x/week.
  • Take at least one fitness class a week.
  • Do at least 2 HIIT workouts a week.
  • Do yoga at least once a week.
  • Take on a new fitness activity you never usually do (eg. yoga for me).
  • Stretch for at least 15 minutes after each workout.
  • Have at least one rest day a week from no physical activity.
  • Be able to do an unassisted handstand.
  • Be able to do 5 unassisted pull ups.
  • Be able to squat/deadlift/bench ___lbs.
  • Get a KOM/QOM on Strava on _________ segment.
  • Work on flexibility and be able to touch your ties, do the splits, etc.
  • Bike to work at least twice a week.
  • Bike at least 400km per month starting from May to September.
  • Run at least 40km/month.
  • Sign up for at least one competition this year (body building, 5k, 10k, half/full marathon…)
  • Run a marathon in under _____(time).
  • Get to bed before midnight.
  • Meditate for at least 15 minutes every morning.
  • Keep a daily food journal.
  • Go on a sugar-free challenge for a week every month in 2014.
  • Drink water instead of pop/juice.
  • Eat breakfast everyday.
  • Pack your own lunch at least 4x/week.
  • Subscribe to fitness blogs and read them daily to stay motivated.

More Tips on Setting Fitness Goals:

The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.

  • SMARTER Goals. Specific, Measurable, Attainable, Relevant, Time-Bound, Evaluate and Re-evaluate. This is all over the internet so I won’t elaborate. Here is a link instead.
  • A healthy lifestyle. All the goals above can be integrated into your lifestyle in the long-term.
  • Baby steps. Break down the goals above weekly and change them up every now and then. You need to create habits first to integrate it into your lifestyle.
  • Interim Goals. You must set interim goals to get yourself to your bigger end goal. For example, if you are new to cycling and you registered for the Gran Fondo in September, what are the steps you need to take to get there? You will need to start getting more mileage on your bike so you may set a goal such as, “I will cycle at least 50km/week in January” and then increase value that every month. If you bike to work, hitting that goal should be an easy task so set goals that are attainable for your lifestyle.
  • Track your progress. Keep a fitness journal online or offline. A blog is a great way to stay accountable and motivated.
  • Stay accountable. The world may not care but post your goals on Facebook and Twitter. You’ll be a lot more motivated once you’ve announced it to the world that you are going to do such and such.
  • Get educated. You can’t achieve your goals if you don’t know how to do them right. Knowledge IS motivation and if you KNOW how to calculate your BMR, lose weight and proper nutrition and form, things will be a lot easier.
  • Reward yourself. Once you’ve hit your big goals, buy yourself something nice, sparkly and fun!

What are your fitness goals for 2014?

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    Get Motivated For a New Year: Best Posts of 2013

    I Fucking Love Fitness

    Happy New Year.. from me, my bike, The Doctor and Toby. :P

    2013 was another amazing year that passed by in a blink of an eye. Quickly skimming through my 2013 blog archives, I already knew it was another successful year for me in health and fitness. I met many passionate and inspiring people, stayed motivated and committed, trained consistently, trained like a beast, forced convinced my sister to get a road bike, had countless adventures, discovered new places, climbed many mountains (on my bike) and kept myself healthy and happy all year round.

    Favorite Posts of 2013:

    1. Do you share these same 20 secrets of the fit & healthy?
    2. What fit girl problems do you suffer from?
    3. Have you ever asked yourself, is it worth it?
    4. Are you just getting into cycling? Here are some tips for cycling newbies.
    5. What Does Being Fit and Healthy Mean to you?
    6. Do you ever wonder if you are not working out hard enough?
    7. Check out my top 10 exercises of 2013.
    8. I am definitely not a morning person, but I am a morning workout/ person.
    9. Have you ever wondered why you’re not losing weight?
    10. How much mental toughness do you have?
    11. I tried, I conquered but in the end, I had to confess: running sucks.
    12. I have many gym confessions because I’m a fitness addict.
    13. I’m an outcast in the health blogging community: my food confessions

    2013 was a huge year for me in cycling. I was given the opportunity to be a blog ambassador for the Whistler Gran Fondo which also meant I had to ride in it, and that led me to live, breath and dream cycling 24/7. It is an amazing addiction. My entire summer was a blur that went by way too fast because it was all about getting on my bike as much as I can and looking forward to weekend group rides, followed by massive feasts. My blog was filled with cycling related posts last year and here are some of my favorites:

    1. Why I Love Cycling
    2. How to Get Into Cycling
    3. Tips For Biking to Work
    4. Random Things I Learned While Cycling
    5. Cyclist Problems
    6. Stretching For Cyclists
    7. Secrets of a Cyclist
    8. Why You Should Cycle in the Winter
    9. Silent Suffering: My First Cypress Climb
    10. Omigod, Mt. Baker.
    11. 2013 Whistler Gran Fondo Recap

    Happy new year everyone!

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      Staying Sane Through the Holidays

      Chronic dieter? Obsessed with your weight? Do the holidays stress you out? Well fear no more because you only need to remember one thing to stay sane through the holidays:

      It’s only a week of festivities!

      Well, unless you are eating processed junk 20x a day… but if you are not and you’re already relatively fit and healthy, you shouldn’t let the holidays be a time of stress. Enjoy yourself and get back into the routine in the New Year. It’s not always about how many calories you eat in a day but overtime. If you limit your food intake the days prior to a party and indulge on the day of then immediately jump back to your routine (a.k.a. after New Years), you are not going to derail your diet.

      Personally, I always take a week off from the gym during the holidays and eat everything and anything I want… this actually gets me extra motivated to get back into the routine and hit the gym even harder in the new year. I figure, after being committed to a year of fitness and diet (well, not all but a lot of the time for the diet), the holidays is a great way to give my body a vacation and just in the nick of time, with all the festivities and endless amount of food floating around.

      I’m definitely one of those people who can’t follow most of the advice floating around the internet such as eating a light snack before a party, start with a big salad and staying away from the buffet table. NO WAY. I love food and you can usually find me hovering around the buffet table with a giant plate in hand.

      Here are some quick tips on how I stay sane through the holidays:

      • Drink LOTS of water. A lot of people are mainly retaining sodium over the holidays, that’s why they feel “fat” and “gross.” Sodium causes water retention, which is the reason you look and feel bloated. The solution is to drink more water to flush all that salt out of your system, AND drinking more water will help you feel more full.
      • Be realistic. The holiday is NOT a time for dieting. Instead, maintain and if you can afford it, I encourage you to indulge. It is a time to celebrate after all.
      • Eat slowly, moderately and only what you love. Simple as that.
      • When feasting, mainly stick to the protein and healthy fats (including animal fats) but try to limit the grains. Fats and proteins will keep you satiated much longer than carbs.
      • If you must, fast during the day— if you know you are going to have a gigantic dinner in the evening and you don’t want to hold yourself back. Occasional fasting is fine as long as you meet your daily calorific needs and besides, meal frequency does not matter. It’s all about the quality and quality of what you eat. Be cautious though because even though this works for me, others may tend to overeat if they starve themselves all day. Get to know your body!
      • If you feel extra-guilty, do quick full-body HIIT workouts. 20 minutes a day is all you need. Seriously.
      • Remember stress affects your body negatively. Too much stress releases cortisol in your body and when it builds up, it will wreak havoc on your mind and body. Don’t stress out and enjoy the holidays!

      Staying Sane Throughout the Holidays | I Fucking Love Fitness

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