Crunches and Cosmos Podcast

Your Simple Guide to Setting Fitness Goals the Right Way

September 13, 2018

should you set up your home gym in your garage? here's what you need to know

should you buy a peloton? here's how to decide

You'll also love

tell me more

I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


Today I’ll be talking about the right way to create fitness goals so that you can stay on track and hit your fitness goals.

*Please subscribe to the Crunches & Cosmos podcast!  It doesn’t cost a thing! 

We’re heading into the Fall…when it gets cooler and we all start to get in hibernation mode and stop moving as much and find ourselves eating so much more…so join me today so I can help you create some fitness goals that you’ll be proud of.

Today you’re going to hear all about your fitness goals and how they’re powerful and important and an easy way to track your success and keep you accountable.

You need some exercise goals! 

By the end of this episode you’ll be excited to write down some fitness goals for yourself.

Remember that September is Prostate Cancer Awareness Month.

Remind the men in your life over the age of 55 to talk with their healthcare provider about prostate cancer screening. 

My late husband and father both died from prostate cancer.  So, please have a discussion with the men in your life who are 55 or older.

Let’s get started…

So, you might be saying, Mickie, I usually do my exercise goals in January when I create my resolutions.  Why do I need to do this again?

You need to be updating your fitness goals regularly and the Fall season is a great time to do that because we start moving less (staying indoors more) and eating more.

Your exercise goals aren’t homework or a drag.  They’re important and will only take a few minutes of your time.  This is your health we’re talking about.

I can’t tell you what goals to set but I’m going to give you the framework and mindset you need to have to create goals that will work and get you results.

Then, I’ll give you the tips from the American Council on Exercise on how to create your fitness goals.

And I’ll also share a few of my own fitness goals so you can see an example of how it’s done so you can get the most benefit out of your exercise goals.

The Things to Think About When You Set Your Fitness Goals:

Don’t Compare Yourself to Anyone Else

This is YOUR fitness journey—your time and your efforts—your goals need to be specific to you.  Resist the urge to compare yourself to someone else.

One of the best pieces of advice I ever heard was don’t compare your start to someone else’s middle…or end or beginning.  It doesn’t work because we’re all at a different place.

Comparing yourself to someone else will suck the life right out of you because there are other factors at play that you’re not aware of.

Don’t Be a Wimp—You’re in Charge of Challenging Yourself

Girls, you have to challenge yourself physically.  No one is going to do it for you.

You know how you get to go to your kid’s basketball game and tell them they weren’t focused or didn’t give 100% or gave up too soon…etc.  Uh huh…turn all that advice back on yourself today and get focused and give it your all by challenging yourself.

Set the bar high with your fitness goals.  Give 100% and don’t give up.

Set Mini Goals as well as Yearly Goals

You can keep weekly goals on your calendar.

And you can make mini goals with yourself within each workout (for example, to use heavier weights or take shorter rest breaks, run at a faster pace, etc.).

Be Realistic

You’re not in high school anymore.

Don’t create goals that are going to set you up to fail.

Strive for total body health from head to toe, inside and out.  Try not to focus on a specific body part.

Remember your Fitness Goals Aren’t Set in Stone

They aren’t like the way you feel about broccoli or beets (never changing) but more like your life…always changing.

Don’t be stubborn because you get a new job that screws up your workout schedule.  You’re only hurting yourself if you don’t make adjustments when you need to so that you can stay on track.

Tips for Creating Your Fitness Goals (by the American Council on Exercise)

Be Specific—make sure your goals are clear and easy to understand

Make Sure Your Fitness Goals Are Measurable

Be Relevant-make sure your goals are relevant for where you are in your life right now

Have an Endpoint—make goals that have end dates so you can reevaluate how you’re doing all the time.


A Few of My Personal Fitness Goals

Add a 3-5 mile run to my workout twice a week

Try at least one new exercise style

Be able to do 10 pull ups

Maintain my current weight

Drink 8 oz more water/day

So, you see these fitness goals are specific, challenging, realistic and measurable.

Take the time to create your own fitness goals.  It’ll help you.

Today’s Fun Tip is to Create Some ‘Fun’ Life Goals

Life is stressful and complicated and if you’re not careful you’ll go through life without a smile on your face or ever laughing. Don’t let that be you.

Here are a few of my fun goals:

Take a first class flight

Take a circus class

Have a costume party

Have the courage to sing karaoke

Other articles just for you…

Are your friends making you fat? Here’s some ways to deal with it

The best small home exercise equipment for women

How to decide if you should sign up for an exercise on demand service

The best streaming workout services for women

Leave a Reply

Your email address will not be published. Required fields are marked *

search the database!

Excuse me...Do you have any articles on...

get it now

Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.

Your home exercise roadmap.

free guide

Take me to the quiz

Get matched with the on-demand library that aligns with your workout style, equipment and goals by answering a few questions!

Have you taken our

Workout Personality Quiz?