While weight goals can be very effective, performance goals can lead to sustained fitness for the long run. It’s the ultimate compilation of long-term goals. That’s one reason that long-term fitness goals can help you stay on track. Vague effort:  “I’d like to be stronger”. Moreover, they don’t involve a time frame or deadline. Does it really matter what size you are if your body is healthy? I will feel so proud to be able to show my children that consistency and dedication pay off. You may discover the very thing that you need to propel your health as you go through life. Are you working on some awesome health and fitness goals, or general life goals at the moment? And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. Are your reasons motivating enough to make you take action? But to make sure that it passes the SMARTER test remember to add the magic of the ‘E’ and the ‘R’. Do you have weight loss goals? It’s easy to see that you’re not making progress in your goal when you actually are. Goals should be challenging, but they shouldn’t be impossible. Some examples of long-term fitness goals include: Losing 20 pounds Lowering your BMI Reducing your cholesterol levels Running a marathon Staying healthy and avoiding disease as you age Reducing your dependence on medication Being able to run around with your grandkids Enhancing your flexibility and balance will strengthen your core and create a mind-body connection. If you haven’t been tracking your workouts, you don’t have a reference point by which to remember them. Because a long-term fitness goal is usually at least 6 to 12 months away, you may find it hard to continue to dedicate yourself toward it. About 25 to 35 percent of adults in the U.S. live a sedentary lifestyle. S.M.A.R.T. You need to turn it into your own personal fitness smart goal. eval(ez_write_tag([[250,250],'selffa_com-medrectangle-3','ezslot_3',102,'0','0']));eval(ez_write_tag([[250,250],'selffa_com-medrectangle-3','ezslot_4',102,'0','1']));At some point in their lives, most people want to improve their physical fitness. Think about how you can incorporate health and fitness into your lifestyle now and forever. Provide an example of each. First I’ll write a vague long term fitness goal, and underneath I’ll write the SMARTER version. Now this is an example of a SMARTER goal! Some examples of fitness habits that you can establish this year include: Although some people make meeting fitness goals seem easy, consistent exercise is hard for some to manage. Instead of being someone who never eats carbs, what if you focused on balancing your diet? You don’t know what day it is because you haven’t been going to work. P.S. You need to expand on your short-term goals as you progress toward your ultimate objective. And what are examples of long term health and fitness goals? Live a healthy life so you can play with your grandkids. Creating fitness goals can help you realize that you’re still moving forward even if the consequences aren’t what you expected. If you’ve gradually gained weight over the past year or so, then I would suspect your long term fitness goal probably is realistic. Some of the items on your list could be: Creating a bucket list can help you stay excited, even when you’re not feeling motivated. A long-term fitness goal is more outcome-based. “Write For Us” (Health And Fitness Blog Posts), FREE Printable 10-Step Guide to Slaying Your Goals. Creating performance goals also helps shift the focus from the outcome to the process. Long Term Goals List: 40 Examples & An Easy Technique to Achieve Them Getting a PHD, becoming your own boss and writing a book are examples of long term goals, and whether it is a career, financial or even a personal growth objective, achieving one won’t be easy. However it could contain a lot more information to give it more clarity and substance. You can build muscle and lose fat. Creating workout goals feeds motivation.But when you set your sights too high and have no clear plan of attack, those goals can become intimidating and demotivating forces—especially when you’re not making progress as quickly as you hoped.. GET SMART. In fact, it may have been two weeks since you strength trained. Working these areas might not seem difficult. Some of the benefits of setting exercise and fitness objectives include: Short-term goals can typically be attained by the end of the day, week or month. Write your personal fitness goals examples in the box below – I’d love to read them! How to achieve it? Meaning you continue to be frustrated and/or unhappy about your list of long term health goals. Sculpting is an embarrassing term. What you need is a fitness tracker and a smart goal! Each of the following fitness goals examples are challenges that target a different aspect of fitness, from endurance to flexibility and strength. Trying to complete ... 2. For example, a goal like training for a specific event has a lot more power and intention behind it, making it much more likely you’ll achieve your goal. Perfection can discourage you so much that you never try again. They remind you to keep working toward your long-term goals. (This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase). There are two ways to chunk it up: Example of linear chunking: Long = 20kg in 20 weeks , Medium = 10kg in 10 weeks, Short = 5kg in 5 weeks. It opens your perspective. This is an example of an extremely long-term, or lifetime, fitness goal. Good, it’s going to be easier to work towards your smart fitness goals with clarity like this. Your goals should be clearly defined if you want to meet them. Tony Horton explains that perfection can prevent you from being satisfied with your life. Required fields are marked *. Trying to do too much can set you up for failure. (Site 1) The difference between short-term and long-term goals is that short term goals are things you can get done easily in a finite amount of time or by a set time in the future, and they often lead up to long term goals… Setting a short-term goal to work out for 10 minutes a day can help you establish an exercise habit. Why do you REALLY want this fitness SMART goal? Your muscle belly size is a genetic issue. One of the biggest reasons that people don’t see results from their workouts is that they don’t perform at a high enough level of intensity. You may not celebrate each pound that you shed because it’s never enough. Lower your cholesterol levels. If you’ve failed every fitness regimen that you’ve tried, consider setting just one long-term goal this year. Are you the kind of person who is either in exercise or couch potato mode? It signals what you want to achieve by taking the baby steps that you’re planning to implement. Setting short-term fitness goals can help you see progress and stay motivated on your journey to better health. What questions do you have? Overall I know I’ll simply feel more healthy and will be happy because I’m truly leading an active lifestyle. Here I outline the concepts of setting long as well as short and medium-term fitness goals using the SMARTER principle. Examples like “I want to lose weight” could possibly be shared by a million other people. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. When you’re taking in a variety of nutrients, you’ll feel more satisfied after meals and reduce your cravings too. Let’s say you’re craving a bag of potato chips. Improving your vital statistics is also one way to monitor your progress. For example, perhaps you have a long-term goal to fit into your size 8 jeans within six months. Here are some of the examples that are considered as long-term goals: Graduate from any level of education W.H.Auden said it best when he said ‘Thousands … Not just your long term goals for working out. It seems a little silly to remind you to think about your long-term fitness goals with a lengthy timeframe in mind. What are your barriers when it comes to implementing your fitness program or fitness plan? Understand what’s driving your goal. They’ve also set themselves a reward for achieving it. Complete an Ironman Triathlon. You can usually create short-term fitness goals by looking at your current situation and seeing how you can improve on it. If you’re on a health roller coaster, you may not be establishing the habits that you need to make fitness part of your life. Yes, I’m sure you can lose it faster than that, but sustainable (long term) weight loss is best achieved slowly and surely. *Amazon and the Amazon logo are trademarks of Amazon.com, Inc., or its affiliates. You might think, “I just did a bunch of weight lifting a couple of days ago. Doing new things prevents you from getting bored. However, many people neglect to look ahead when they’re thinking about their health. For more articles like this, check out my goal setting and motivation blog category. Drink More Water. Getting leaner and stronger is a byproduct of achieving these performance goals. I will feel so proud to be able to show my children that consistency and dedication pay off. If you have been working out without following a plan, you may not have the body that you want by the time bathing suit season rolls around. R – Rewarding! They’re not honest with themselves – Perhaps you think that you’re taking the right steps when it comes to your health and fitness. Plus, if you’ve been setting fitness goals, you’ve seen how productive they’ve made you. What is an example of a long term fitness goal? Ask yourself how nourishing those are for you. Short-term goals allow you to assess your progress along the way. Now that we’ve had a look a few smart goals examples (fitness-specific) it’s time to put those long term fitness goals into action! Maybe you’ve set some great goals and you’re wondering “how do I reach my fitness goals?” if you really want to stop setting goals and start slaying them, sign up for the FREE goals slayer masterclass below. For example:eval(ez_write_tag([[300,250],'selffa_com-box-4','ezslot_7',106,'0','0'])); Have you ever heard the saying, “A moment on the lips, forever on the hips?” You can’t change your body in a day. Perhaps your goals for exercise are simply around wanting to create better, M – Measurable. Make sure it’s something that interests you (rather than being something someone else wants you to do) and is in line with where you want to go, T – Timebound. Make your fitness goals specific, measurable, attainable and time-bound When setting fitness goals in the short-term, make sure they’re not too ambitious, while having a … Let’s say that you enjoy cardio, but you’re not into strength training. Do you want to lose weight? If you’d like to optimize your fitness, take some of the following tips into account. Some of the benefits of working with a personal trainer include: If you get injured, you may not be able to continue with your fitness plan. If you’re starting to get the hang of this health and fitness goal setting process, make sure you grab my FREE goal setting template. This is an ok start for a long term fitness goal example. In fact, losing weight isn’t always a useful or important objective. Every body is different, every goal is different. ... FitFusion trainer, Dashama Konah says, “As you set and reach your short-term realistic goals, you will feel and see you are making progress toward your ultimate goal, which will motivate you to stick with your plan. I will celebrate with a spa day each month that I maintain my results.”. Once you’ve made progress in one fitness domain, you can either expand that goal or start working on a different goal, such as flexibility. So you start imagining all of the possibilities. Your biggest strength gains will come during your first months of training. Here’s your FREE Printable 10-Step Guide to Slaying Your Goals. When you’re working out, you might get excited about the possibilities. This is a marathon, not a sprint. And explain why SMARTER long term workout goals are better than SMART goals. This will be the one part of yourself you want to change and improve that your why is connected to. This is an ok start for a long term fitness goal example. If you stop reaching your short-term goals, you might need to change course altogether. If all of this sounds a little confusing, no problem, we've got it sorted! Great work! Personal goals are the expressions of the things you want to achieve for yourself in life. Although exercise is usually healthy, too much of it can wreak havoc on your body. When setting up your fitness goals, are you resigning yourself to failure? Deprivation diets don’t stick. Some ideas are: You don’t have to restrict yourself to doing only the exercise that corresponds with your goals. They make a challenging goal more achievable. Get those ideas down on paper while they’re fresh! Short-term fitness goals have several benefits: If you want to lose weight by the end of the year but don’t exercise, you’ll have to start small. The trick to setting fitness goals is to get really clear on the desired results you want to achieve. In that case, it might even be unsafe to pursue your goal because you may overtrain or undereat to achieve the drastic weight loss. From there you can create daily and weekly targets to keep you headed in the direction you want to go. Let’s take it a step further and make it more specific by explaining where on your body you most want to lose weight from. Your email address will not be published. Another realistic long-term goal is setting fitness goals such as 'running a 5K' or 'running a half marathon.'. So many people believe that they will be happier when they’ve finally attained their goals. SMARTER effort: By the end of this year I will have completed my first 5 km fun run and be consistent with great fitness nutrition. Some examples of long-term fitness goals include: eval(ez_write_tag([[250,250],'selffa_com-large-leaderboard-2','ezslot_1',108,'0','0']));Short and long-term fitness goals are both necessary to achieve lasting results from your workout program. Toning is a matter of losing fat and building muscle. You need a plan to get from where you are now to your desired goal. Take a look at what’s going on in your life. If it took you one year to gain the weight so that you didn’t fit your jeans properly, then this is probably a safe time frame to lose that same amount of weight again. Meaning your subconscious mind doesn’t believe you can really achieve the results you desire. Your short-term goals are the tuners that help you get closer to your long-term objectives. Overtraining pushes your body’s stress response to the brink. This is a great way to check yourself and make sure that your long-term goals are realistic. Many people have bucket lists for their personal goals. An example of a long term fitness goal could be: “By the end of this year I will be much stronger because I will be able to do five full push ups on my toes whilst maintaining good technique” If you can learn how to set SMART long term fitness goals that’s a great start towards making sure your goal has clarity and direction. When you feel like you’ve been putting in the time and effort at the gym but don’t have anything to show for it, you can get discouraged and stop exercising all together. Now let’s make sure that ALL your long term health and fitness goals feel achievable to you. Failing to meet your goal only makes you feel worse because it’s another item on your list that has been left unchecked. Long term fitness goals are your big, life-changing ambitions. Long term and short term goals for a healthy lifestyle will vary from person to person. Read on to find out why you need to be SMARTER when it comes to achieving your long term exercise goals. If you’ve been setting long-term goals and breaking them up into short-term ones, you probably don’t have to worry about this. An injury could derail your goals, although you can always adjust them. You have your eye on the prize, and you won’t be satisfied until you reach a certain number on the scale. Allow yourself to take a bath after a particularly intense session. How will you be able to measure that you’ve lost weight from your stomach and buttocks? You can read more about this in my blog post “Sustainable fat loss:  a reality check”. Restricting yourself could lead you to binge later on. Otherwise, read on to get smarter about your goals. “I want to lose weight from my stomach and buttocks”. When it comes to creating your fitness goals I recommend setting 3 goals a long-term goal, medium term and short-term. Do you feel a bit lost about how to actually achieve your long term fitness goals, or are you still trying to figure out what you really want to achieve? This desire often arises when you’re setting New Year’s resolutions. By the time December comes, you’re over it. If you’re just focusing on the number on the scale, you may feel like you failed when your weight doesn’t budge. is an acronym to remind you how to set a goal that maps out exactly what you need to do. You need to understand the challenges that people experience when trying to achieve personal fitness goals. Therefore, you haven’t been paying attention. If the deadline for this long-term goal is months away, though, you may have trouble staying motivated as you move toward it. The following smart goals examples will help you to understand the goal setting theory that is underlying the acronym S.M.A.R.T. About 73 percent of people who set these types of objectives as New Year’s resolutions give up before they achieve success. Here is one article, in particular, on 10 attainable health and fitness goals for beginners: Photo: Unsplash. Your confidence has improved, and you feel like you can do anything. If your goal both excites you AND rewards you, you’ll be way more pumped to achieve it. Examples like the one above could be made SMARTER by adding a little extra on: “Over the course of one year I want to lose weight from my stomach and buttocks so I can comfortably fit back into my size 10 jeans and feel amazing. The free Slay Your Goals 10 step guide can help you take the next steps towards achieving your goals. Your email address will not be published. Start by checking that your long term fitness goals are things you really want to achieve. You know that you have to lift some weights to get the physique that you want. Sure, you can pin a reminder to your refrigerator so that you see it every day. Short and Medium-term goals do not need to be a linear breakdown of a long-term goal, but they need to HELP you achieve the long-term goal! The SMART acronym is widely known in the context of goal setting. Discuss the difference between short-term and long-term fitness goals. These are the things you want to do in the next 12 months or more. [For my full disclosure, please see my DISCLAIMER page). The increased energy I will have will allow me to spend more quality time with my family, which is the best reward ever”. If at this point you have no idea of what your health and fitness goal should be, take the FREE 12-question quiz to discover which area of your life you should focus on. Are your fitness and wellness goals based on general wellbeing factors such as having better energy levels and strengthening your immune system? Short-term goals are relatively easy to accomplish. 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