Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Weekly tip to get you ready for summer - Goal Setting

Last week we talked about the importance of stepping up your training regime, whether it is by grabbing the next heaviest weight, pushing yourself that little bit harder to knock out a few more repetitions or even by chasing down that person who is always a few steps ahead of you.

To help you maintain your focus, let’s set ourselves some goals!

What do you want? And when do you want it? A goal should be broken down into being made up of the following few things. I will tell you exactly how to make sure your goals are S.M.A.R.T.


Define exactly what your goal is. Your goal could be losing 5kg, being able to perform proper push ups, competing in Tough Mudder 9th & 10th of February 2013, running a half or full marathon, or even competing in the 6km Spartan sprint on the 16th March, 2013.

Have a think about what you want and go for it.


It is great if you can track your progress. Not only will you be surprised by your improvement, but you will draw new motivation each time you see yourself getting closer and closer to your goal. Measuring your achievements will feel rewarding and will help you to stay focused and on track. For weight loss, tracking your progress might be weekly weigh-ins and measurements; for running you could aim to run an extra kilometre every 2 week or shorten the time of a set distance you run.


Don’t set yourself up for failure. Make reasonable and attainable goals that you can see yourself achieving and this will keep your motivation high as you will know the only thing stopping you is you!


Is the amount of effort you are going to have to put into achieving this goal realistic? Are you going to be able to train often enough to become fit enough to run your goal race? Are you going to be able to stop drinking regularly and cut out the poor food choices to start eating clean? Most importantly, are you ready to give yourself the best chance of getting what you want?

Do you have the time? Anything is achievable and if you want it bad enough, you will make the time.


Set a time frame to achieve your goals. By working against the clock, you will have a sense of urgency that will push you to keep on track. This is the most important factor, if you set the date too far ahead you will think you have all the time in the world and the next thing you know you will be way behind. Too close and you will be rushed and be disappointed that you didn’t achieve your goal. Give yourself a realistic time frame that you know you can work to.

It’s a great feeling when you achieve your goals. Maia, Lucie, Jamie, Beth, Ian, Mat, Anna, Phil, Macca and I, each set ourselves the goal of completing Tough Mudder in September. We all put in the hard work together; we increased the intensity of our sessions, added extra sessions and focused on eating clean. We trained for 3 months to prepare for the Tough Mudder challenge and the hard work paid off. We all made it across the finish line! It was a tremendous feeling to complete a race that so many people didn’t and to know that if we wanted something bad enough, we could all have it.

Good luck with your goals and if you need any help please ask one of the HSF team to help you out!


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