How to Set Fitness Goals for the New Year and SMASH THEM.

As 2016 comes to a close (thank god) with 2017 is fast approaching (just 4 days- YAY), goals for the new year are on most of our minds. 

I actually can’t hate too hard on 2016.  It was a pretty productive year for me.  Not only did I open Strength In Motion Studio but I also truly learned what it means to be a coach and see my clients through some of their toughest challenges.  

Personally, I have always been pretty self motivated and driven but being able to teach those skills to my clients and show them that they’re capable of whatever it is that they set their minds to brought it to a whole other level.  In fact, at my studio, I refer to my clients as “Goal Getters” and that’s exactly what they do. 

That being said, here’s how the Strength In Motion Goal Getters (myself included) go after goals and SMASH them. How to set new fitness goals and CRUSH them!

Break it down.

Set progress driven goals then break them up into manageable pieces. Make sure your goal is SMART (specific, measurable, attainable, realistic and timely) then break it down into smaller goals. Want to run a 5k? PR your deadlift? Do an unassisted pullup? Great! Now break it down into what you have to accomplish weekly to make it happen.

Write it down.

Hold yourself accountable by putting your goal on paper such as a calendar or better yet a journal with a weekly plan on how you’re going to make it happen. In fact, at my studio, every 6 weeks the Goal Getters are required to write their short term goals up on the board.  It’s also a smart idea to record your progress along the way so you can use it to reflect back on what worked and what didn’t the next time you set a similar goal.

Create a schedule.

This might just be the most important thing. If you expect just to wake up and “workout” with no real plan in mind then you’re planning to fail. Even if you’re not waking up at the crack of dawn it is still important to plan your workouts ahead. You’re more likely to follow through and succeed if you already have your day or week ahead all mapped out.  I have a schedule that rotates strength training with running. I have the workouts picked out at the beginning of the week and have a goal in mind for the amount of miles I want to run. 

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Plan ahead.

Make time for it like you would anything else that is important to you. If you have to wake up early, then plan ahead the night before. Set an alarm, set your out your gear/clothes or even sleep in them in if you have to. Have a workout planned ahead of time and a “plan B” in case the first workout plan falls through. 

Be consistent.

Making a schedule and planning ahead of time are only part of the answer.  You also actually have to follow through.  Being consistent with your fitness routine will not only help you to see results but also help you to establish a habit.  Once habits are formed they are hard to break and soon working out will become second nature, I promise! 😉 

Forget all or nothing.

Wait, didn’t I jus say consistency was key? Yes but you also need to be flexible.  If you had a solo workout at 5 AM planned but that was squashed because your dear daughter decided to crawl into bed with you at 3 AM or you had to go into work earlier then there is a likelihood it won’t happen.  

Instead of using it as an excuse to skip your workout, have a backup workout or plan in place so you can still meet your goals.  Maybe it means working out along with the kids in the living room.  Or it could mean turning your 40 minute workout into 20- that’s okay! You’ll feel better once you’re finished.

Have a support system.

Everyone needs some extra motivation and the best way to do that is finding other people who have similar goals and can help hold you accountable. If your goal is to run a 5K then join a local running group or if that isn’t convenient, find a group online to encourage and support you. Surrounding yourself with others who have similar goals is great source of inspiration on the days that you just aren’t feeling motivated.

Currently don’t have any friends who have the same goals as you? Join a challenge.  Something like this Ragnar Relay 30 Day Challenge is a perfect way to connect with new, like minded friends who are all working towards something similar! 

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Make it convenient.

We all know consistency is key when it comes to success but sometimes that is harder said than done especially if our options are inconvenient to our busy lifestyle.  Just as your goals should be attainable, the way you workout should also set you up for success.  For me, with two small kids to raise, that means waking up a little bit earlier to workout or get my run in.  It also means picking workouts where I get the most bang for my buck.  On the days I can’t run, I love  DVRT Ultimate Sandbag workouts like the ones in my DVRT Supermom Workout Program and Run DVRT Strong Program.  They’re quick and effective and easy enough to do anywhere.  

Celebrate every step.

Every time you achieve one of your smaller goals along the way, pat yourself on the back and celebrate with a reward! Maybe it’s a new pair of running shoes or gear that you’ve had your eye or it could be as small as bragging to your support system about it! Make sure you record it in your journal too- it’ll be a great reminder of your progress when you take a look back.

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share! 


Remember to grab the button, link back and linkup if you have a workout to share! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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