A Practical Guide to Setting and Achieving Fitness Goals

A Practical Guide to Setting and Achieving Fitness Goals

Avoid Fitness Failure by Setting Goals

Ok, so this isn’t the first time you’ve heard someone talk about the importance of goals, and it's definitely not going to be the last.

“Goals are dreams with a deadline” — Tony Robbins

Putting clichés aside, understanding the importance of goal setting and more importantly knowing how to set goals for yourself is crucial to accomplishing your life and fitness goal, whether that’s to run a 5km without stopping or completing an Ironman race in under 8 hours. If you don’t know where you want to go, how are you ever going to get there?

Setting goals is fundamentally understanding what you want to achieve, and making a clear plan to achieving it. Goals help you focus and allocate your time and resources efficiently, both consciously and unconsciously, and they can keep you motivated when you feel like giving up, because let’s face it, we all have those days!

“A goal without a plan is just a wish” – Anonymous


Setting Your Goal

Before embarking on your fitness journey you need to set SMART goals – have a read of the below questions and answer them in as much detail as possible, be sure to write them down or make a note somewhere:



What is your goal? How many inches / how many pounds etc.?


How will you measure your goal? Scales, % body fat, measurements, how far you can run etc. Please refer to the next section – ‘tracking progress’ for more details.


Is your goal achievable? Remember: losing 6lb every week is probably not achievable safely. We’re looking to push ourselves but not at the risk of our health.


Is your goal realistic? If you’re currently a size 18 it’s unlikely you’ll be a size 10 in 4 weeks for example.


When do you want to achieve your goal by? What’s your deadline? Remember, think realistically about what can achieve in the time frame you have decided on.


What Next?

Now that you’ve set yourself a goal it’s time to get started. Sometimes it helps to display your goal somewhere you’ll see it every day, such as on a bathroom mirror, on the fridge or on your desk at work. Also, tell some friends and family your goal, it will help you feel more accountable.


Often successful athletes will visualise themselves winning and achieving their goal. If it is a race, they visualise the start, the race, blocking out the crowds and crossing the finish line in a time they have never done before. This same principle can be applied to your goals, if it’s a goal of shaping and improving your body, look at yourself and visualise the person you want to be.

Tracking Progress

The following tracking diary will help support your efforts. Simply keep it up to date, and at the end of each week take a moment to reflect on how you’ve done. It’s difficult to see progress in the mirror; we often don’t notice small incremental change so keeping track helps us see change more clearly.

Daily Tracking

Simply record the following each day (print one of the tracking sheets below for each week that you’ll be on the programme):

  • What you eat - be as precise as you can
  • What you drink - particularly how much water
  • What exercise you do
  • And most important of all, how you’re feeling (this could be simply one word)

SuperVitality Tracking

Weekly Tracking

Simply record the following each day (recommended to print one of the tracking sheets below for each week that you’ll be on the programme):

  • Weight
  • Weight lost
  • Chest (males only)
  • Waist
  • Hips (females only)
  • Arms
  • Thighs

SuperVitality TrackingSuperVitality TrackingSuperVitality TrackingSuperVitality Tracking

SuperVitality TrackingSuperVitality TrackingSuperVitality TrackingSuperVitality Tracking

Good luck on your journey – remember, with the right tools, you can create anything! - Super Vitality 


The Author

Andrew Marshall

Director of SuperVitality | Instagram @andrewsmarshall.


Matthew C.
29 February 2016

Matthew C.

Great structured advice. You could apply this to other areas of your life too, such as career progression.

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