How to set fitness goals. To help your fitness/health goals seem more attainable, start small. Every time you meet a new client and get to know Feb 26, 2020 · Martinsville, IN 46151. Researchers from The University of Exeter found exercising outdoors provides psychological benefits. Try a new Member Portal recipe at least once a week. Walk for 30 minutes every day for a month. Lose 5 pounds. Goals should never be an afterthought, for you or your clients. Jul 20, 2021 · To change your Fitbit goals on a computer, follow these steps: 1. Be Realistic – Don’t try and do too much too soon. M - Measure weight loss using the scales every 2 Do you want to track your progress and achieve your fitness goals with Garmin Connect? Learn how to use the goals feature in Garmin Connect to set up and monitor your time, distance, calories, or steps goals. 3. I’m going to show you how to set SMART fitness goals, with examples aplenty. Keep your chest as close to the bar as possible and hang there as long as you can tolerate. Tap “Update” once you have set your desired activity level. #2. Now it’s your turn to set your fitness goals. As much as you may want to have forever to complete your goal, remember goals are just stepping stones in your journey. Commit to the habit for two weeks and follow-through. Long-term goals guide individuals towards significant milestones. A fitness goal is a specific training objective or physical challenge you set for yourself. Bringing a positive outlook to every workout helps those exercises feel less overwhelming. Updated on 12/27/2018 at 1:30 PM. SMART goal for running a marathon. Lose weight. Go through the list and toggle the reminders you wish to receive on your Watch. Set a limit. Maintain a Positive Outlook. Tap on the Activity app icon on your Apple Watch. May 22, 2017 · 2. You can also tap the Activity area, scroll down, then tap Change Goals. Increasing the weight lifted: One common goal in strength training is to gradually increase the amount of weight lifted during exercises. By placing a time limit on achieving your goal, you force yourself to take action and stay consistent. Lift Heavier. Attainable: Your goal must be achievable and should you have to work to achieve it. Change move goal: Tap Change Goals, tap or to adjust the goal, then tap Change Move Goal. Take a look at what’s going on in your life. Get 8-9 hours of sleep. 9. R. Tap on the Goal icon at the . 375. These are just the beginning, though. Beginner Fitness Goal Examples. Put on 5 pounds of muscle, primarily in the glutes, legs, and shoulders. Your goal should be realistic and achievable within a particular time frame, and specific to your exercise routine or training habits. Gain muscle. Mar 12, 2024 · The push-up has been used for centuries as a test of upper body pushing strength and core stability. And you can start a fitness program in only five steps. Avoid eating unhealthy snacks or sweets for two weeks straight. m. Dec 26, 2022 · The best way to set health and fitness goals is to begin by assessing where you currently stand. Tell clients when certain goals may not be possible or healthy for their bodies. write them down c. Aug 19, 2020 · Open the Apple Watch app on your iPhone. Goal setting tip #1: Use the SMART goals framework. "Stand on a box (or bench) underneath a pull-up bar. in 3 weeks. You can be a newbie or maybe you’re at an intermediate level, whichever level you find yourself right now, setting fitness goals is important. SMART goals are a framework designed to streamline the goal-setting process, making objectives clear, trackable, and attainable. smart c. A SMART fitness goal is one that is specific, measurable Oct 31, 2020 · 1. M – Measurable. Once that’s done, set a benchmark as to where you’d like to be after 3 months, or 6 and 12 months, says A. Let’s pretend that for our fictitious client, a weight loss of 50 pounds would be a stretch, at best, and possibly put her in an underweight Dec 9, 2023 · Key Takeaways: Setting both short-term and long-term fitness goals is essential for achieving desired results. M easurable. For example, instead of setting a general goal to “get fit,” set a specific goal such as “run When it comes to achieving fitness goals, it’s crucial to understand the importance of flexibility in goal-setting and adjusting those goals based on progress and changes in circumstances. Lifting a specific weight for a new 1RM (one-rep max — the maximum amount you can lift) Running a personal best time over a set distance. S: Be clear and specific on your goal. Focus On One Thing At A Time 3. Do a 20-minute high-intensity interval training (HIIT) workout twice a week. The leaner you get by losing excess body fat, the easier this goal becomes. Maintain a nourishing diet. Training without goals or targets defeats the purpose of training. Apr 6, 2022 · That’s why you need to set a foundation. A – Achievable. A. To clarify, let’s take Ronaldo’s high jump technique. past experiences d. A goal without a deadline is a dream. 6 weeks. When setting fitness goals, it's essential to consider your current fitness level, desired outcome, and available resources. There are many different goal setting techniques to try. 1. Study the move you want to learn and observe all the motions needed to pull it off. Examples: Inches, pounds, percentages, sizes – they’re all measurable units. But find out for sure. This could be a great thing for some, but it may feel like daily punishment for others,” says Butcher. Tap your picture or initials at the top right. Abhinav, coach and founder of Namma Crossfit in Bengaluru. Embarking on a fitness journey without direction is like sailing without a compass: boundless but aimless. Body weight exercises are free, easy to work into your schedule, and highly effective in building muscular strength and endurance. Smart goals are specific, measurable, achievable, relevant, and time-bound objectives that help define and clarify your fitness journey. Scroll all the way down and tap Change Goals. com Jan 3, 2019 · 7. Understand your body’s nutritional needs and fulfill them through a balanced diet. Click the Settings icon in the top right corner of the page. One of the best things you can do for yourself is to look on the bright side of everything. 4 weeks. These are the actions you will take that help you Oct 16, 2020 · Press the Digital Crown on your Apple Watch to see your apps. 2. Apr 23, 2023 · Step 2: set smart short-term fitness goals for that skill. Don’t be too hard on yourself; Pinpoint your ultimate fitness goal. Sleep gives your body time to recover and rebuild muscles as well as conserve enough energy for you to exert at your next workout. Feb 15, 2024 · Some common health goals include: 1. To assess your aerobic and muscular fitness, flexibility and body composition, you should record: Your pulse rate before and right after walking one mile (1. Collaborating with your trainer to establish these objectives ensures alignment with your abilities and lifestyle. R elevant. Clear, achievable fitness goals serve as guiding beacons, illuminating the path to success. Fitness goals should be quantifiable so that you can track your progress. Say it with me now: Sleep is crucial for your fitness. Jun 21, 2023 · Your lower body will thank you for this one: walking, stair climbing, and cycling strengthen the leg muscles, including the glutes, quadriceps, and calves. Do 10 curl-ups 6 mornings a week. T goal does not include the following May 7, 2018 · Here, we ask Kurtz how to set SMART goals that help you stay on track with your fitness regimen. Running a personal best over a certain distance. Click Devices Here are some examples of short term smart goals that can help enhance strength and muscle development. Set Realistic Goals 2. A new study shows that Jan 2, 2020 · We would like to show you a description here but the site won’t allow us. You can also move the Digital Crown up and down, too. Aug 5, 2023 · The best way to achieve hydration is by starting your day with a glass or even two of water. Do one active rest activity on a day off at least once per week. One popular framework for setting SMART goals is as follows: Specific: Goals should be clear and specific, with a defined outcome. Apr 25, 2021 · Here’s the rundown: To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: Sedentary (little or no exercise)= BMR x 1. They make working out efficient. intuition b. This can be done by adding small increments to the current weight being used. We also offer calculators for body type and other body Study with Quizlet and memorize flashcards containing terms like It is important to set fitness goals related to your ______ a. Now that you’ve set your goals, here is where you’ll measure them. Short Term Goal. Nowadays, SMART goal setting is encouraged in many facets of life Jan 3, 2024 · Sample specific goals would be to: Complete a 30-minute jog, three times a week. When possible, try to attach specific numbers to goals. By breaking down your goals into micro May 16, 2017 · Goal-setting increases a person's desire to achieve, and the same can be said of fitness ambitions. Gyms, yoga studios and even public parks are shut down. Pants should fit better. Reduce body fat percentage by 5% in six months through a combination of diet and exercise. Common goals are to lose weight, get stronger, exercise three times a week, start yoga, get more flexible, lead a healthy lifestyle, etc. Aug 30, 2022 · Set Goals You Want to Keep “For many setting fitness resolutions, they immediately picture gruelling HIIT sessions and running 5k a day. Dec 29, 2021 · Start Where You Are. Lightly active (light exercise/sports 1-3 days/week)= BMR x 1. a. In the realm of fitness, this approach is particularly beneficial, as it helps in creating structured and realistic plans for physical development. Jul 15, 2023 · Here are some fitness goals examples you can track: Wanting to achieve a set number of repetitions – For example, 10 push-ups. goal-setting framework. measurable. That is too broad. Focusing on that might seem overwhelming, but taking one step is something everyone can do. JulNichols/Getty. Once created, your goals sync to your compatible Garmin device. Oct 31, 2015 · By contrast, the exercise goal is supported by plenty of scientific evidence. "I want to add 5lbs" or "I want to do 30 min of cardio". One step in the right direction every day will get 365 steps closer to your goal by the end of the year. Log in to the Fitbit Dashboard on your browser. SMARTER goals help you focus on your true priorities for feeling good, moving 8. Examples of Fitness Goals. Start getting results with these 7 steps: Set Long-Term Fitness Goals – Achievable goals appropriate for your current fitness level. Tap “Change Move Goal”. SMART goals are an excellent way to achieve your fitness goals. Dec 5, 2023 · It can help with weight loss, sleep and self-esteem. Dec 31, 2018 · Defining where you want to ´finish´ will allow you to dissect the journey ahead and establish smaller goals or benchmarks along the road. don't worry about setting goals b. Set some goals. Shoot for three to five sessions per week at an intensity at around 70 to 90 percent of your maximum heart rate. The idea is to make goals Specific, Measurable, Attainable, Relevant and Time-bound. To check your pulse at the blood vessel in the neck called the carotid artery, place your index and third fingers on your neck to the side of your windpipe. First and foremost, you need to show up. This is where the concept of adjusting goals as needed comes into play, allowing individuals to adapt their fitness objectives according to their evolving Mar 21, 2024 · Change your goals. As a part of this goal you could: Plan your meals ahead to include a variety of nutrients. You need to know exactly what will determine the long term goal for fitness and health has been reached. R: Be realistic in the details. How many push-ups you can do without stopping to rest. As a result, you will have a clear picture of what part of your body you need to train for that specific skill. Free Printable Fitness Tracker and Fitness Goal-Setting Worksheet. 4. Mistake 2: Arbitrary. Measurable: You need to be able to put a value on your goal. Increase bench press by 10%. Hours. M: Make is measurable with numbers. This article is based on reporting that features expert sources. Nov 28, 2022 · Maybe you want to work your way from 20 knee push-ups to 20 regular push-ups. Run a marathon. Being able to lift a specific weight for a certain set of reps. Setting fitness goals is a cornerstone of success in making lasting, healthy changes. com. If you don't complete your goal by that time, it's okay. 8. The concept of SMART goals dates back to the mid-1900s and stems from managerial practices in the workplace ( 2 ). To use this strategy for yourself, try implementing the S. Jan 2, 2024 · Next, write it all down. Get a six-pack. Focus on consistency and progress, not perfection. keep repeating them, A S. Apr 30, 2024 · And — even more specifically — setting SMART goals. Mar 28, 2024 · A study published in the American Journal of Health Promotion emphasizes the importance of goal setting in fitness routines, showing that specific and challenging goals lead to higher performance outcomes compared to easy or no goals. – commonly attributed to Antoine de Saint-Exupéry, but that’s up for debate . Creating a regular workout Apr 20, 2020 · April 20, 2020, at 2:52 p. For short-term goals, focus on small attainable changes. 7. R elevant (reasonable, realistic and resourced, results-based). 5135info@strengthschools. Run a 5K race in under 30 minutes. For example, if your why is that you want to get healthier because you want to have more energy then your goals should include nutrition and sleep. 55. Aug 3, 2023 · Time needed: 1 minute If the time has come to set or change the fitness goals on your Apple Watch, follow these steps. The new year is a great time to wipe the slate clean and make a fresh start on fitness and health Jan 2, 2020 · Polly said: “If someone is preparing for an event then goals would change weekly so that they progress gradually until race day. Drink 28 more ounces of water per day before bedtime. You can do this by hitting the minus or plus icons on either side of your Aug 22, 2023 · 10 Realistic Fitness Goals for Beginners. Working up to 50 push-ups with perfect military-style form (hands slightly wider than shoulder width) requires both strength and muscular endurance. Jul 7, 2021 · Calculate your maximum heart rate (MHR) to tailor your cardio to specific goals and difficultly levels. 2. 2 days ago · Setting Clear Fitness Goals. Having both short and long-term fitness Jun 30, 2022 · The first step is perfecting the fixed-arm hang, says Adam Bornstein, certified trainer and founder of Born Fitness. There are plenty of movement- and fitness-based goals—running your first 5K, hiking a trail with a new personal record time, achieving crow pose, increasing your push-ups by Jan 18, 2024 · Your heart rate at rest is a measure of heart health and fitness. Measure your fitness level. Feb 22, 2020 · 1. Q: What are SMART goals? A: SMART is a goal-setting acronym. Here are a few examples of SMART fitness goals to get you started: Complete a 30-day strength training program. Dec 30, 2022 · T- Time-bound. Jun 11, 2018 · Setting a summer fitness goal means we can take advantage of exercising outdoors. Setting smaller goals is only worthwhile if you are monitoring your progress on a regular basis. Eat five servings of vegetables or fruit every day. Once the different types of goals are understood, the next step is to set appropriate goals systematically. So instead of setting a goal to “lose weight,” create a SMART goal: Specific: Lose 20 pounds Jan 3, 2024 · How to Hit Unprecedented Fitness Goals for 2024 Setting specific and realistic fitness goals is crucial for success on your wellness journey. Tap the Activity app to open it. K. They help you progress more quickly. You’ll first be prompted to change your Move goal. Lose ten pounds. Food & Drink. 765. You probably have some idea of how fit you are. Once you do, you'll be well on Set goals for how many times a week you want to work out and how many healthy meals you'll eat. Follow these steps and set clear, concise goals for yourself. Moderately active (moderate exercise/sports 3-5 days/week)= BMR x 1. Measurable. Select goal type (steps, time, distance etc. By setting smart goals, you can provide yourself with a clear path to success and ensure that you remain focused on achieving your desired results. memorize them d. Goal-oriented approach enhances motivation, tracks progress, and promotes sustainable lifestyle Jul 14, 2018 · Here are some examples of setting qualitative & quantitative fitness goals: Qualitative Goals. They help you see your progress. Set Intermediate Goals – These keep you on track and motivated. Once you've been in the groove for a whole, add short term fitness goals. Though it is important to make your goal specific, it’s also important to give yourself permission to alter it as you progress with your fitness Oct 28, 2021 · When it comes to setting SMART goals, the term does not just refer to cleverness or intelligence. Before setting your own professional and personal goals, it may help to see some practical examples for work and life. Do a bodyweight challenge. Grab the bar with palms facing away from you and jump up. Educate yourself about the nutritional value of different foods. M. As well as helping you track the progress of your fitness goals, measurable goals are far easier to work Jan 22, 2024 · A health or fitness professional can help you learn how to get your scores. Mistake 3: Outcome-only. If you hate running, trying to reach your fitness goals by pounding the pavement is probably not the Monitor your progress regularly. With goals Open the Fitness app on your iPhone. “I want to lose 15 pounds in Dec 26, 2022 · Gain 10 pounds of muscle. Workout Goals You Can Set Right Now. #1. Change health details: Tap Health Details, tap a field to make a change, then tap Done. S - To lose 1 stone of weight, from 14 stone to 13 stone. Goals need to be clear. After creating the habit of showing up to the gym, you need to understand what setting fitness goals mean. Level Up Your Transformation. Setting unrealistic fitness goals can only lead to frustration and disappointment; this isn’t something anyone should have to experience, especially not as a result of health-promoting habits. Level Up Your Transformation When it comes to making lifestyle changes, setting realistic fitness goals is an essential part of the process. To change a goal, tap on either Jul 27, 2023 · 10 examples of SMART goals. Dec 11, 2021 · 1-3 long term fitness goals (6-12 month time frame) Break each one down to medium-term fitness goals (three-month time frame) Break these down to short term fitness goals (a short-term goal definition is usually around four weeks) Set weekly targets – one step at a time! Set daily goals. Try to find something to enjoy about each session so that you don’t only focus on the sore muscles. Tap/click “Create a New Goal”. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise at least five Jan 27, 2024 · Here’s how: Open Garmin Connect app or go to connect. Many individuals use the SMART acronym for goal setting, which stands for: Specific: The goal should be clear and precise while also serving as a personal motivator. Suggestions include: Be realistic – Your ultimate fitness goal could be to be fit enough to participate in a competition on a set date or to do 10 laps of the pool. Tips for setting fitness goals. Tap the My Watch tab at the bottom of the page. T: Set a timeframe. garmin. For most adults, a healthy heart rate is between 60 to 100 beats per minute. In the Fitbit app on your iOS or Android device, tap the ‘Account’ icon in the top-left. By defining specific and achievable short-term goals that fit into the bigger picture of your overall fitness journey, you set yourself up for success in the long run. To her this means making a number of changes in your workout Jun 27, 2023 · On my blog, I share my 10+ years of experience and knowledge through helpful tips, guides and resources needed to reach your goals, and to live a healthy, happy, and fulfilling life. Measure Progress – You need to know you’re on track. WhiskeyBeerRecipesCocktails & SpiritsHealthy FoodWine. Use the scores as benchmarks against which to So, now you know what SMART goals stands for in fitness, here is an example of a SMART fitness goal with each part of the acronym broken down. How to Achieve Fitness Goals (By Setting Them Better) Goal Fix 1: Get Specific. Clarity is key, whether shedding pounds, slipping into those favorite clothes, or sculpting for a special event. Set goals in short term (1-3 months) and long-term (6-12+ months) formats to demonstrate progress to yourself. Final Thoughts. By Tamara Pridgett. Choose activity type. Sep 23, 2020 · The term "SMART" in SMART goals is an acronym that stands for specific, measurable, attainable, relevant/realistic, and time-bound (more on what these mean later). Learn about your fitness level and write down your scores before you start your program. A chievable (agreed, attainable). 5. If you’ve been sticking to the same “safe” weights for a while, you’re holding yourself back from progress, mentally and physically. At a minimum, aim to spend 180 to 220 minutes every week engaging in some sort of cardiovascular exercise, whether it’s running, cycling, swimming, spinning, or simply walking. Adapt to changing circumstances. May 16, 2022 · Work out at 9Round at least 3 times per week for one month straight. Scroll down and select Activity. Once you come up with your why it’s easier to map out your goals. See full list on barbend. To make sure your goals are clear and reachable, each one should be: S pecific (simple, sensible, significant). Whatever Aug 23, 2022 · Open the Activity app. Aug 1, 2021 · Workout Workbook: 9 complete workouts to help you get fit and healthy. Be flexible in your definition of success. Feb 17, 2024 · Setting Your Fitness Goals Understanding SMART Goals. – Robert Herjavec, some dude on a hit television show who obviously dabbles in quote unoriginality . Yes, long-term fitness goals are great and they can help you stay focused, but it’s the smaller goals in between that will motivate you to keep going. Create a consistent workout schedule. A ttainable. Setting a goal that can’t be attained in the first place is bound to fail and lead to discouragement. SMART is an acronym for goals that are: S pecific. They keep you motivated. T. 6 kilometers) How long it takes you to walk one mile. If you don't see the option Dec 12, 2022 · Take a look at some of the best fitness goals you can add to your exercise regimen this year and beyond. Monitor your progress regularly. fitness levels, When developing your personal goals, it is important to _________. attainable Jan 3, 2019 · This can help to keep you motivated. Below your device list, you will see the ‘Goals’ section. You are more likely to achieve and maintain your fitness goal if it revolves around a specific purpose or cause in one's life. Cardiovascular Goals. 5 Realistic Fitness Goals. Examples: lose ten pounds, lose an inch off your hips, eat 3-5 fruits and vegetables a day, etc. Instead, set goals such as losing weight, running more often, going to the gym, or simply being able to do a push-up. Run an 8-minute mile. A: Be as accurate as possible. Tap/click “Save”. You can also use the "SMART" acronym to help guide you. Walk 10,000 steps a day for 30 days. Short-term goals provide immediate targets and a sense of accomplishment. SMARTER goals are targets that are specific, measurable, achievable, relevant, time-bound, evaluable, and readjustable. A great way to achieve success in your health and fitness is by using goals. In fact, SMART is an acronym that stands for the following ( 1 ): specific. May 23, 2024 · Tack on a mobility workout from the Peloton collection of classes at the end of a cardio or strength workout as a way to build this type of training into your routine. SMART is an acronym that you can use to guide your goal setting. 681. That’s a solid goal that can be achieved in 6 months (or faster if you don’t have distractions like a job/family/life and can just focus on working out and eating healthy). ”. Your why will be your driving force and your goals should reflect that. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion. “SMART fitness goals are a framework Mistake 1: Vague. May 1, 2021 · The classic SMART principle to set your long term physical goals and long term health goals: S – Specific. 10 Fitness Goals for Beginners: Realistic & Achievable 1. Stop Drinking Your Calories. Specific: I’d like to start training every day to run a marathon. Tap the “+” or “-” buttons to alter the goal. Tap to increase or decrease the number for your daily goal, then tap Set. Get six-pack-abs. It stands for: Specific: Clearly define what you want to accomplish Dec 28, 2023 · Drink a glass of water every single morning before you have a cup of coffee or a bite of food. Tap the plus/minus button in the bottom right to change the selected activity goal. Dec 27, 2018 · Here's How to Set and Attain Your Fitness Goals. To check your pulse at your wrist, place two Jan 2, 2021 · Go from a body fat percentage of 35 to around 25. Goal Fix 3: Outcome vs Process Goals. Tap the Back button in the top left-hand corner. Quantitative Goals. Determine your ideal daily calories or macros to make more strategic food choices to meet your health, muscle-gain, or weight-loss goals. T ime-bound. Goal Fix 2: Screw Realism. #3. In a large-scale study, they found exercising outdoors boosts our mood, reduces anxiety and leaves us feeling more energised. Write down what specific fitness goals you would like to achieve. ) Enter your goal details and timeframe. Some examples of measurable fitness goals are: Achieving a set number of repetitions of an exercise, for example, five bodyweight pull-ups. Perform 20 push-ups without breaks within two months. You can also get tips from other Garmin users and compare your performance with Garmin training plans. Aim high, but try to be realistic too. Dec 19, 2023 · Perfection is pointless, and going for it sets even the most motivated client up for failure. We Will Be With You Shortly. Shailja Singh seems to be paying heed to Abhinav’s advice. A = Attainable. Lose 20 lbs. Achievement Timeline. Lose 3 Inches on waistline in 8 weeks. Celebrity WorkoutsAb WorkoutsLeg WorkoutsTotal-Body WorkoutsArms WorkoutsChest Workouts. Specific goals could include losing a certain number of pounds or inches, reducing body fat percentage, or fitting into a specific clothing size. Swipe up to view your Move progress or continue swiping to view your Exercise and Stand progress. Measurable: The goal should be something that can be objectively Set small, specific mini-goals. For example: Jog for 30 minutes 3-4 times a week. This is exactly what the following 7 steps are designed to do: Set long-term goals – First, set the goals you’re striving towards, be it losing fat, getting a muscular body, or improving your endurance. Let’s see three examples: “I want to walk 8,000 steps every day” is a perfectly attainable goal that you can work your way up to if you put your mind to it. If you choose not to monitor your progress then you are far more likely to focus on your Workouts. Open the Activity app on your Apple Watch. Your Personal Trainer is a great Setting SMART goals for weight loss involves defining specific, measurable, achievable, relevant, and time-bound objectives that align with your desired outcomes. If you're big goal Understanding Smart Goals. Nov 25, 2020 · Lastly, throughout the whole process of setting fitness goals, pay attention to the gut feelings or intuition you have felt about your personal fitness at this point in life. Because of social However, there are ways to structure your exercise routines. Show 2 more items. Press firmly on the screen to activate the options. One of the most common ones is called SMART. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. These tips are designed to help you learn how to create goals that are flexible, measurable, and align with your personal values. Jan 26, 2022 · Don’t set a goal of getting healthy. The SMART approach—Specific, Measurable, Achievable, Relevant, and Timely—helps you define your fitness goal and create a realistic path to Setting fitness goals that are specific, measurable, attainable, relevant, and time-bound is critical for success. You can set longer term fitness goals too but I find that setting time limits on it isn't helpful. Jun 29, 2023 · The 7 Steps To Achieve Your Goals. Tap or click on the “Goals” section. SMART fitness goal: Reduce overall body mass by 1 stone, from 14 stone to 13 stone, in 3 months. Take note of these leadership, personal development, and work goals: 1. Write down the weights you lift and repetitions for each exercise, so you know where you are at each week and remain focused. A goal without a plan is a wish. M easurable (meaningful, motivating). na qi nz qu xv wc mm jd av nw