How to Update your Fitness Goals

GUYS, how are we in MARCH? I am still in awe about how fast time is going. Did you set New Year’s goals back in January? I most definitely did and then failed to achieve any of those goals. I have been struggling with some mental health things and finding the motivation to work out and eat nutritious foods.

I fell into bad habits of skipping workouts, eating many convenience foods, and ordering takeout. I did recognize that I was struggling with my mental health (and still am), so I would run on the treadmill as often as I had the mental energy. In detail, I discussed my previous blog post about my struggles over the past several months and how I can revive my motivation to get back into my workouts.

How do you feel about how you are doing with those goals? Now is a perfect time to revisit those goals and make any necessary changes you need to make to make it easier for you to work towards. I wrote a very detailed blog post about assessing your fitness goals to make sure your goals are achievable.

In this post, I will discuss how I update my fitness goals. I typically use some tips I used in the assessing fitness goals post, but I also look at a few other things. So read on if you’re interested in how I update my fitness goals every so often.

I am not updating too many things from my previous workout goals. As mentioned above and in my previous blog post, I haven’t been consistent on any goals I set for myself. So my first step is to identify what I can commit to. My previous goals were five days of strength training followed by running, two days of cardio, and walking during my lunch break. It was too much for where my mental state has been lately. I have gotten myself to run on the treadmill, but a strength training workout is too daunting.

Step One

What are my overall goals?

• Lose weight

• Work out daily

• Strength training

• Walk outside daily

• Treadmill running

• Mobility

• Core strength

• Nutrition

Step Two

Looking at the above goals, what can I reasonably commit to? When and how can I incorporate that into my everyday life?

First and foremost, I want to work out daily, considering I don’t have the mental capacity right now for the same workout split I had previously scheduled. I think to myself, what can I commit to and still incorporate everything I want to do without overwhelming myself?

One thing I want to do for my mental health is to get outside and walk my dog, Lyla. She needs extra exercise, mental stimulation, and better leash training. Instead of running after every workout, I will swap that out with a walk with Lyla. It is less physically and mentally taxing than running on the treadmill daily.

The next goal is still strength training; it is still a goal to increase muscle strength and endurance. But not every single day like I previously had wanted to do. I must also improve my core strength by committing to four strength training workouts a week.

Another thing I want to do is treadmill running to improve my cardiovascular endurance. I have been more likely to run than strength train, so I can commit to three days of treadmill running.

Regarding mobility and core training, I can commit to about 30 minutes before one of my cardio days and core training mixed in with my strength training days.

Lastly, nutrition. The way my new work schedule is, it works out for me to do intermittent fasting. So I can eat my first meal after work. It ends up working out that I eat two large meals daily. I can track my meals in the MyFitnessPal app to ensure I still get enough calories.

Step Three

Put it all together and schedule everything out.

• Things I do daily: walk my dog, Lyla, and nutrition.

• Core superset with every strength training workout.

• Sunday: 10 min core circuit & at least 30 min treadmill run. Longer if I feel like it.

• Monday: Full upper body workout: focusing on unilateral work (single arm)

• Tuesday: Lower body focusing on quads with a 15 min incline walk warmup

• Wednesday: 20-30 min mobility/yoga & at least 30 min treadmill run. Longer if I feel like it

• Thursday: Full upper body workout

• Friday: Lower body focusing on hamstrings and glutes with a 15 min incline walk warmup

• Saturday: 20-30 min mobility/yoga & at least 30 min treadmill run. Longer if I feel like it

As a comparison to my previous goals:

• Sunday: 15 min core circuit & 60 min treadmill run.

• Monday: Full upper body workout: focusing on unilateral work (single arm) and 30 min treadmill run. Walk for an hour during lunch break.

• Tuesday: Lower body focusing on quads with a 15 min incline walk warmup and walk for an hour during lunch break.

• Wednesday: Full upper body workout and 30 min treadmill run. Walk for an hour during lunch break.

• Thursday: Lower body focusing on hamstrings and glutes with a 15 min incline walk warmup and walk for an hour during lunch break.

• Friday: Full upper body workout: focusing on unilateral work (single arm) and 30 min treadmill run. Walk for an hour during lunch break.

• Saturday: 20-30 min mobility/yoga & 60 min treadmill run.

I paired it down significantly from my previous workout plan. It seemed to be unachievable and way too much for my mental state.

Step Four

How am I going to hold myself accountable?

• Log nutrition in MyFitnessPal.

• Close all of my rings on my Apple Watch

  • reduced some of the goals, so I don’t feel so pressured to achieve too high of goals

• Post progress on Instagram Stories.

Overall, I feel good about my new goals. It is way less overwhelming than my previous goals, which weren’t overly ambitious either. But in my current season of life, this feels like the best place to be. I can work toward achieving my long-term fitness goals.

If you’re struggling with working toward your fitness goals, it may be time to update them. Remember, it is okay if you’re struggling and need to make any adjustments. Sometimes what worked previously may not work for you in the current season of life that you’re in.

Stay tuned for my next blog post to discuss the importance of core strength. Subscribe to my newsletter below so you will be notified whenever I have a new blog post.

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If you are here and reading this, that means you have an interest in your health and fitness. That is so good; I am so excited for you! Taking care of your body is literally the best thing you can do for yourself in the present and the long term.

“Do something today that your future self will thank you for”

— unknown

I find that quote so inspiring. Hard work will pay off in the future, but you also have to live in the moment, and I feel like taking care of yourself is doing both. You are doing good for yourself now as well as for your future self.

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