2019 Goal Setting

With the last month of the year coming up very fast, and New Years just around the corner, it’s that dreaded time of the year where we all decide to start fresh and set some goals for the new coming year. Whether that’s fitness, your career, money saving, buying a house… anything and everything thats going to change us/our lives can be very daunting.

So where to start…

First things first, choose something that inspires you and wants to make you drive forward. We often set ourselves unrealistic goals, or something we are not interested in and then you’ll start the year off great and then lose track and motivation. We want our goals and achievements to be lifestyle changes, and not something temporary and short term. The idea is to grow and be better than you were before!

SMART goals

So you many of heard the term SMART goals. A structure used to help you think about your goals and how and when you are going to achieve them!


The acronym SMART has several slightly different variations, which can be used to provide a more comprehensive definition of goal setting:

S - specific, significant, stretching

M - measurable, meaningful, motivational

A - agreed upon, attainable, achievable, acceptable, action-oriented

R - realistic, relevant, reasonable, rewarding, results-oriented

T - time-based, time-bound, timely, tangible, trackable

This broader definition will help you to be successful in any goal that you want to achieve.

‘Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal’

So here’s a few scenarios which may help you structure the way you set your 2019 goal…

It is very important to organise, and stray away from the big picture of your goal. Often looking at the end result, and not the path which is going to take you there can leaving us feeling overwhelmed and worrying about how we are going to get there. So break your goal down into small segments and achieve each little bit one at a time…

Example 1.

By June 2019 you want to have lost 2 stone… So ask yourself how are you going to get there?

I always try and get my clients to break their weightloss goals down into 1 month at a time. Weightloss isn’t going to happen in the blink of an eye, it takes time and patience for your body to adapt. For your mental state to get used to the change in routine, food and exercise. The first month of your weight loss journey is by certainly the hardest! You are beginning to become more active, changing your eating habits and working out a routine that you can maintain! So do not panic if your goals haven’t moved very fast in this time! It is normal for every to experience abit of flight or fight at this time, so keep fighting and trust me the results will come in time!

I always try and get people to use the first month of their journey spending the time just changing a few things, increasing their exercise and just cutting out those few bad habits, such as chocolate, those few glasses of wine a week and just simply eating a little healthier.

After this first month of getting used to the change, start setting your weightloss goals. So your end goal is 2 stone. Break this down into small segments. Even if its just simply 1 lbs a week. The smaller steps seem a little less over whelming and more achievable. Often the reason we don’t achieve our goals is because mentally we aren’t prepared for something that big!

Don’t forget weight loss takes time… so keep achieving the little steps and in no time you’ll have reached your end goal.


Example 2.

So you’ve chosen a running event , whether that be a 5k muddy run, Tough Mudder or even a half marathon. It’s so important to be ready for a running event both mentally and physically! Even having the correct nutrition to fuel your body is also so important, so there are lots of things to think about when you chose a goal like this. You can not just simply put your trainers on and hope you will get to the end, because you will most likely injure yourself in the process…

So you’re a little bit worried about the process and how to get there. It pretty much the same as the weight loss goal, taking it step at a time and starting with the small things first.

Before you even begin one important thing about running is to fuel yourself with the correct nutrition to ensure that you have enough stored energy to keep you going and rebuild and repair those muscles after a run.

Secondly before you even start running make sure you’ve got the correct technique and strength to prevent any injuries before you hit the road. We are all guilty of just putting on our trainers and heading out and then may moan our knees, hips and ankles hurt the next day…

Trust me the amount of times i’ve heard people say ‘I don’t train legs as it affects my running’ is a lot…

The benefits of strength training for runners for both injury prevention and performance are real. Whether your goal is simply to run easier with less pain or to run faster in your next race, a few strength sessions every week can help. Using runner-specific strength exercises will increase structural fitness or the ability of your bones, ligaments, tendons, and muscles to withstand the impact of running. While most forms of strength training can help improve overall performance, adding heavy resistance exercises, in particular, can make you faster and stronger.

Strength work is especially important for injury-prone runners and those who are putting in a lot of miles (Marathoners should aim for at least three strength workouts every week). While building your aerobic engine through running, it’s key to counteract all that wear and tear with the right exercises.

So before you head out on the road, head down to the gym, or a weight training class and ensure your body is well and truly ready for the road.

Once you feel ready its about building up slowly and surely. If you’ve never really run before interval training can be a great way to gradually build up your speed and distance. Start with small intervals such as run for 2 minutes rest for 2 minutes, and gradually build up run for 2 minutes , rest for 1 minute… run for 3 minutes, rest for 2 minutes etc.. and repeat. It will take time, but those building blocks will gradually help you to reach your end goal.

‘Don't think about what can happen in a month. Don't think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be’

‘Don't think about what can happen in a month. Don't think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be’

So achieving everything and anything that you want can be a lot more simple than you think… its about chasing your dreams, doing the things you love and taking it one step at a time….