goal setting 101 (plus a free printable workbook!)

I recently re-vamped my goal setting mini workbook (totally FREE for you!), and I wanted to update my post on goal setting as well. 

goal setting tips to help you meet your health and fitness goals! Plus a free workbook to get you started.

I've used this method myself so many times, and it seriously is amazing. I can't take credit for it, as it is a technique commonly used in business, by coaches in every industry, as well as the companies I've studied coaching through (Precision Nutrition and Wellcoaches). So basically it's highly vetted and insanely helpful. 

With that being said, I did compile a bunch of info into a cute little printable mini-workbook. You can write on the pages (hence the workbook), or use it as a guide in your own journal or planner as you set goals.

Before we get started... this is NOT for you if you:

  • are looking for a huge lifestyle overhaul RIGHT NOW
  • are trying to lose weight ASAP
  • want a quick fix

This is totally 100% made for you if:

  • you are done dieting
  • you want long-lasting lifestyle change
  • you are ready to set goals you actually care about AND meet them!

Get your free workbook here or scroll down for a bunch of tips and tricks for setting realistic goals you can and will achieve if you use this simple method. 


Step One: long term goals & the wellness vision

Before we set any immediate/ right here right now goals, I want you to think long and hard about what you want to gain from your health and fitness goals and about what YOU want your life to look like a year from now.

Think about what YOU truly want. Not what you think you should want. Not what your husband wants. Not what your mom wants for you... what do YOU want??

What do you feel like you really deserve ?

 Take 10 minutes to ponder the following. Imagine yourself one year from now....

  • How do you picture your life? Where do you spend your time? Who do you spend your time with? How do you feel? Why do you think you feel that way?
  • What would it take for you to feel your best, happiest, healthiest self? What needs to change between now and then? What do you love about your life? What keeps you on track and working toward your goals?
  • Consider what motivates you. What kind of exercise do you do? How do you feel about your body? If you were successful at meeting a goal in the past, what did you do that made you successful? 
  • What do you LOVE about your life?? 

What is the point of this?? My goal is to have clients who are setting goals that get them to where they want to be! Who cares how far or fast you can run if you hate running! Your shorter term goals will lead you to your long term goals, so first you need to get clear about what you want in the next year or so. 

Step 2: three-month goals

Think about your wellness vision and what it will take to get there. Now, consider what behaviors, actions, and habits you will need to work on. 

  • Take a step back from your wellness vision. look it over and highlight what is most important to you. 
  • Now break your top few long term goals down into smaller chunks. These will be your three-month goals. 
  • 3 month goals are more specific than wellness vision. in your WV you may say you want to run a half marathon or be 20% body fat or want to have more energy or a better relationship with your spouse. But maybe 30 months from now you want to lose 2% body fat or run a 10k or spend 10 minutes walking and talking with your hubs each night. 
  • Actionable items (i.e. training for a 10k or  going to the gym __ times per week.)
  • What do you want to be doing consistently three months from now? 


Step 3: weekly goals

Short term goals are the actionable steps you will take each day that will get you to your three-month goals (and eventually, achieving the goals you envision for the long term). 

  • Break your three-month goals down further. what will you need to do weekly to achieve them?
  • Only come up with the first week's goals. Don't worry about what you will do next week or the week after. 
  • Focus on one new habit at a time. Example: you may already be drinking water, you just want to drink more. that is NOT a new habit. If you are not exercising at all and you want to start- that is a new habit). 
  • No more than 2 goals the first week (!) this is SOOO important! Don't try to be an overachiever ;) we are thinking slow and steady for long term change. 
  • Finally, schedule your daily tasks in your planner. What will you do to be productive?
  • Click here for more info on setting weekly goals

Ready to put your plan into action? Research shows that WRITING your goals down with pen and paper  makes you more likely to follow through and meet them. Click below to get your free printable mini-workbook. 

p.s. this is just a glimpse of my full workbook! click here if you want the whole thing! 

tips for setting goals AND how exactly to meet them. How to set goals you actually care about plus a free workbook!