Fitness Basics Setting Goals and Motivation

 

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2. Key to Success, Establish SMART Fitness Goals

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Locke’s Goal Setting Theory of Motivation

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Goal Setting and Motivation

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How to Design Your Life (My Process For Achieving Goals)

Video taken from the channel: ModernHealthMonk


Fitness Basics: Goal Setting and Motivation. by Julia Malacoff. June 12, 2020. No Comments. Share it: Now that you have a solid foundation around cardio, interval training, strength training and training plans, you’ll probably want to start a fitness program. Before you can put together a well-rounded plan, it’s smart to have a clear.

Find all your health & fitness information right here. We have a large selection of exercises, fitness articles, and healthy recipes to choose from. If you are looking for advice, look no further than one of our forums with specialization in Weight Loss, Training, and Body Building. Want to know your BMI?

Have a look at one of many fitness tools. In 1960’s, Edwin Locke put forward the Goal-setting theory of motivation. This theory states that goal setting is essentially linked to task performance.

It states that specific and challenging goals along with appropriate feedback contribute to higher and better task performance. In simple words, goals indicate and give direction to an employee about what needs to be done. Goal setting, progress tracking and a food diary are all accessible via the app with smart device integration Weekly fitness and wellness motivation, tips. One of the primary reasons that many individuals face when embarking on a fitness routine is lack of motivation, determination, and focus.

However, these obstacles can be minimized by writing down the benefits associated with a healthy lifestyle, setting personal fitness goals, varying the fitness routine and recruiting a workout partner. Even though the change in an individual’s lifestyle can be difficult to adjust to, the benefits. Goals are important.

Setting goals is proven to help you achieve more [1] because goals help you strategically pick the right actions, help you put in more effort, and keep you motivated over time [2]. Having good fitness goals can help you push through feeling too tired to go to the gym or feeling uncomfortable because you aren’t sure what to do. Get SMART and put these five elements into action when you’re setting your fitness goal. 1. Specific Creating a goal with some type of motivation attached to it, fitness tips. Find and save ideas about fitness goals on Pinterest.

Identifying the importance of the goal can focus attention and strengthen the motivation to accomplish it. Divide the overarching goal into a series of small, specific, measurable tasks. Focus on one goal at a time.

When it comes to setting a fitness goal, “one of the biggest mistakes is that people try to do too much at.

List of related literature:

After completing the first step, make a list of your general fitness goals.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

Do this to get an overview of the requirements for your goal, and then begin working out on your own or with a partner.

“Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course” by Lyam Thomas Christopher
from Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course
by Lyam Thomas Christopher
Llewellyn Publications, 2006

Make sure that the goals you set are specific, measurable, realistic, and achievable, taking into account your overall health, your current level of fitness, your doctor’s advice, your age, the resources available to you, your time limitations, and your personal interests.

“The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2008

Based on your understanding of exercise physiology and sports nutrition, and using the SMART goal that you set above as your guide, draft an e-mail to your “future self” outlining a fitness goal you hope to accomplish in the next 3 months.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

You can also do this with an exercise partner, or ask your trainer or a friend to give feedback on your progress and motivation, once a week, for example.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

For example, “I want to be in shape” or “I want to lose weight” are general goals.

“Health & Wellness”
from Health & Wellness
by
, 2008

Helping clients make fitness goals starts with finding out what they like to do.

“Motivational Interviewing in Nutrition and Fitness” by Dawn Clifford, Laura Curtis
from Motivational Interviewing in Nutrition and Fitness
by Dawn Clifford, Laura Curtis
Guilford Publications, 2016

Establish a goal for each of the fitness areas you wish to develop, as in these examples:

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

You get the idea: Most of the goals that you set for yourself should be pretty specific.

“Feeling Good about the Way You Look: A Program for Overcoming Body Image Problems” by Sabine Wilhelm
from Feeling Good about the Way You Look: A Program for Overcoming Body Image Problems
by Sabine Wilhelm
Guilford Publications, 2006

E.g.: “Just saying your [read you’re] going to get fit this year doesn’t mean you will unless you define what you mean by the term ‘fit’ and establish some step-bystep goals to help you accomplish your fitness resolution” (Kansas City Star).

“The Oxford Dictionary of American Usage and Style” by Bryan A. Garner
from The Oxford Dictionary of American Usage and Style
by Bryan A. Garner
Oxford University Press, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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77 comments

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  • Wonderful, how good to see he design life goals on paper, We have an article about how to focus on yourself and accomplish your goals in life https://www.girlandpower.com/how-to-focus-on-yourself-and-accomplish-your-goals-in-life/ let’s see

  • I just want to continue what others took from me nine years ago,my life.I liked my life before, goals were included goals which meant nothing to others but for me.Thank you for uploading.

  • Feeling caged during Shelter in Place” Force to be SAFE. Feeling STUCK. UnComfortable. Need to be patient. Need to do something that important to me. Keep what matters to me. Knowledge. Skills. & Abilities.????????

  • Hi Jaon,
    Which software are you using for creating videos?
    Can you suggest the best software for beginners for creating videos like yours? I am using Windows.

  • the comments are just amazing! there are all ages! be happy in your life guys:) if you really want it and work hard to it will happen <3

  • Weekly journal page! Reflection. Still on track?anything to chnage?
    5 years from today? How can I do it????
    Part 2: hAbits
    Think.about the goal into a daily habit!! Forget goal… back towards to.do
    Note! RIGHT Path!!! 3 goals… 3 habits per Goal.
    Review did it work and how to.improve
    The follow-through
    Daily Journal did i do this???

  • What about impossible to get what you want, say you want a child if your almost 39 relationship-wise and likely fertility wise it likely is unable to happen.

  • I have my first amateur kickboxing match in July, and something a little more difficult than motivation is discipline. Because some days I don’t feel motivated to run hills in the morning after a night of taking a ton of leg kicks, but I do it. Motivation gets you going, discipline keeps you going. Cheers guys!

  • Lovely video content! Forgive me for the intrusion, I would love your thoughts. Have you researched Patlarny Ancient Secrets Principle (erm, check it on google should be there)? It is a great exclusive guide for maximising your life using a simple goal setting strategy minus the hard work. Ive heard some incredible things about it and my friend got great success with it.

  • Lovely Video clip! Forgive me for chiming in, I would appreciate your opinion. Have you heard about Peytonivon Abs Takeover (probably on Google)? It is a great one of a kind product for mastering life with this simple goal setting technique minus the normal expense. Ive heard some amazing things about it and my work colleague after a lifetime of fighting got excellent results with it.

  • If I could consciously script my life, the important daily task would be to identify what works and aids me to achieve my goal, then focus on them. And to not waste time on to do’s that are wasting my time

  • What kind of fitness traning do you recommend for a 12 year old boy for protecting him and his family. Even tho your proply gonna reply. BTW sorry for My bad english

  • Didn’t know I needed to hear this until I watched this video. I will apply your advise in my life and leave less to chance like how I have been doing in the past. I was literal taking notice while watching.

  • Excellent video content! Apologies for chiming in, I would appreciate your initial thoughts. Have you tried Patlarny Ancient Secrets Principle (just google it)? It is a great one of a kind product for maximising your life using a simple goal setting strategy minus the headache. Ive heard some extraordinary things about it and my m8 got great results with it.

  • Cheers for the video content! Apologies for the intrusion, I am interested in your opinion. Have you heard about Patlarny Ancient Secrets Principle (erm, check it on google should be there)? It is an awesome one off guide for maximising your life using a simple goal setting strategy minus the hard work. Ive heard some extraordinary things about it and my mate finally got amazing results with it.

  • Nice video to design your life. This video will help you achieve your goals. Click here for more https://www.relationshippunch.com/how-to-focus-on-yourself-and-accomplish-your-goals-in-life/

  • you need to have better thumbnails. they dont look professional instead they look like memes. I watched your google calendar video and it was pretty helpful, thought i could return the favour by giving constructive criticism.

  • Lovely Video clip! Sorry for the intrusion, I am interested in your initial thoughts. Have you heard about Peytonivon Abs Takeover (Sure I saw it on Google)? It is an awesome one off product for mastering life with this simple goal setting technique minus the hard work. Ive heard some pretty good things about it and my work buddy after a lifetime of fighting got amazing success with it.

  • i stop listening and watching cause his voice isn’t appealing for a video. its stiff and high pitched. shouldve just did a slide show with music like how business insider does

  • Tip 1:Decide what you want(goal need to be motivating and realistic)

    Tip 2:Find Out What You Need To Do

    Tip 3: Do it (if you spend too much time thinking about a goal you will never get it done)

  • This is glorious, I been tryin to find out about “how to determine goals in life” for a while now, and I think this has helped. Have you ever come across Conoah Goalify Gotchie (do a google search )? Ive heard some extraordinary things about it and my cousin got great success with it.

  • I have been bullet journaling for many months now to help me control my ADHD and it’s been great, but thank you so much for making this video as I now have an additional layer to consider when adding to my bullet journal to help me with my long term goals.

    Liked, commented, subscribed, and rung the bell.

  • Nice video content! Forgive me for the intrusion, I am interested in your initial thoughts. Have you considered Patlarny Ancient Secrets Principle (search on google)? It is a great exclusive guide for maximising your life using a simple goal setting strategy without the normal expense. Ive heard some pretty good things about it and my good mate called Gray after a lifetime of fighting got cool results with it.

  • If I could script my life, I would say wisdom is the principal thing, therefore get wisdom. Why? Simply put your savvy and intellect rule everything, so if that’s out of whack nothing in the material world could ever work out. In other words, be smart and the work will follow that.

  • Winner of a video, I’ve been looking for “life areas for goal setting” for a while now, and I think this has helped. Have you heard people talk about Conoah Goalify Gotchie (do a search on google )? Ive heard some extraordinary things about it and my friend got excellent results with it.

  • Hey, my friend is joining the army next year and he Wants to know What martial art(s) should he train, he is in Shape cuz he goes to the gym Everyday

  • My motivation to keep on training is my reason. I don’t rely heavily on pure motivation because at the end of the day I know why I train. I won’t lie, I don’t like getting beat up, I don’t like exercising id rather be in bad, I don’t like dieting I rather eat what I want when I want, and I don’t like fighting others because violence is stupid imo but what’s even stronger than these mere dislikes is my hatred(I know sounds edgy) I hate feeling weak, I hate looking weak, I hate the feeling of fear and I hate the feeling of helplessness and these are my reasons I continue to train in and out the gym. You might say that hate isn’t a good motivator but through this hate I manage to learn to love martial arts and respect those who do it and now any day I don’t fight or train I can’t stop thinking about the next time I will. It’s odd how can someone not like fighting but learn martial arts? Well people have their reasons and I have mine.

  • Shane I got a fight on the 4th at 60 kg and on the 10th as well, the problem is that I’m 64 kg now and am struggling to cut the weight, what should I do without being drained

  • This is such a great video and it can be applied to not only fitness but any goal in life, it’s such a powerful tool to use, it’s ashame this video doesn’t have that many views

  • As a 48yr old I agree totally.
    I have used this method a number of times throughout my life, and it works a treat.
    Interestingly enough though, i find that i do my greatest work when i am at my lowest point. That is, “this sh*t needs to change right now…, then i make my plan and act on it.
    Your future self will thank you for it: )

  • Just wonderful, I have been researching “smart goal setting images” for a while now, and I think this has helped. You ever tried Xiyvery Pandalyn Rule (search on google )?

    It is an awesome exclusive product for understanding one simple trick to easily get success in your life without the headache. Ive heard some decent things about it and my cousin got amazing success with it.

  • There`s Literally a video next to this one saying STOP using to do lists…….But the truth is if you want to achieve something just work fucking hard for it……… it might not be true for everyone but it is what i believe in!!

  • You know, a lot of my concepts have changed after this video and from now on I’m going to start changing myself for the better.
    I’m still under twenty, this will definitely be a great opportunity to start from now. I am not late yet!

  • Great Video! Excuse me for the intrusion, I am interested in your initial thoughts. Have you ever tried Patlarny Ancient Secrets Principle (search on google)? It is a good exclusive product for maximising your life using a simple goal setting strategy minus the hard work. Ive heard some decent things about it and my friend Sam finally got cool success with it.

  • Great advice. Thanks for sharing this!

    If you’re interested in goal setting and habit building, please check out a product called GoalsOnTrack at https://www.goalsontrack.com. It’s designed for helping high achievers to set and track goals by organizing everything you need to do inside a comprehensive goal planning system.

  • I’m still in class 10th but everyone says I’m useless I wanna rebuild my life and regain my worth tq for every vedio which helped me to rebuild and I am bigginng it

  • Many thanks, I been tryin to find out about “defining your goals” for a while now, and I think this has helped. You ever tried Conoah Goalify Gotchie (do a search on google )? Ive heard some extraordinary things about it and my co-worker got excellent success with it.

  • Just wonderful, I have been researching “electronic goal setting tool” for a while now, and I think this has helped. Have you ever come across Conoah Goalify Gotchie (do a search on google )? Ive heard some decent things about it and my partner got amazing results with it.

  • I’m a little girl who want to live better in the future l want to be happy
    l don’t feel really happy so much it l feel bored here l don’t have just a to stay alone in it but l want to change me to a new girl l did start to do change my life routine l do wake up at 6:00 am and go to bed at 10:00 pm
    I do sports and reading some text in French and English and Arabic l’m trying to learn Japanese l do also drawing for 3 h SORRY if you found some mistakes l not really good at English..

  • I really enjoyed watching this. Im going through major life change at this moment and a lot of this would be a great foundation for me to start again. Thank you for sharing this.

  • Very imortant topic. You are the first channel I’ve ever seen to talk about this, and this problem is a mistake that a lot of beginners do that destroy their fitness journey! And because of that a lot of them just quit…

  • Cheers for this, I been tryin to find out about “identifying personal goals” for a while now, and I think this has helped. You ever tried Conoah Goalify Gotchie (just google it )? Ive heard some extraordinary things about it and my co-worker got amazing results with it.

  • guys i am so fucking happy you know why. because i saw the flag of Algeria in the intro and i am from Algeria.damn man i don’t see this everyday

  • different… But well needed this is helping me to focus and pinpoint and actually implement and start Goals I’ve been procrastinating with. Count on Shane to deliver another KO Collaboration���������������� oh and we definitely want to see Pete more ✊��

  • Hey Shane can u do a video on how much sleep u should be getting as a fighter I’m 18 and I get around 9-10 hours but I would like to hear your thoughts about it

  • With respect..this is nobel…then a car crashes into you and you become disabled….ghalil gibran wrote..when you are born..your work is planted in you..so what is your work.wayne dyer called it your purpose…and said:YOU BECOME WHAT YOU ARE. PURPOSE IS SERVING

  • I was expecting to see Shane but instead I saw a random no bodey I was asking myself why should I listen to a nobody but then he introduced himself and the rest is history.

  • Lovely Video! Apologies for butting in, I am interested in your opinion. Have you tried Peytonivon Abs Takeover (do a search on google)? It is a great one off guide for mastering life with this simple goal setting technique minus the hard work. Ive heard some awesome things about it and my mate at very last got excellent success with it.

  • In my opinion i think one should introspect themself and they are going get the vision or more clear picture of what they want in next 5 years and take note of whatever comes while introspecting��✌️

  • This question is a little off topic: Why do people choose to train arts such Aikido rather than Jiu Jitsu, Kung Fu rather than Muay Thai, etc.? The “traditional” martial arts haven’t been proven to work as well/aren’t very consistent. Sure, you have someone everyone once in a while like GSP that does Karate, but more often than not Muay Thai or boxing wins.

  • I want to be a musician and a gamer which are pretty unrealistic but those are the things that make me happy.I want to see those goals come true one day because I am going to work for it��

  • I think something that should be mentioned is rest days. If you need a day off, and it is for good reason, don’t be afraid to take it. That one day won’t stray you from your goal. You don’t want to overwork your body and end up injured, so take that one day but don’t let that one day turn into two, three, four etc.

  • hey Shane I wanted to ask you a question:can martial arts be used for self defence against animals such as:
    boxing with kangaroo
    ji jitsu locks on dogs such as German Shepherd
    wrestling with bear
    karate techniques to break bulls horn
    I have even seen a video on YouTube in which ufc fighter khabib nurgamedov wrestled with bear

  • Why cant we find a teenagers advices

    Like after finishing school a great job seriously am a person how have no goals and dreams i want to build a future but i dont know what to do ����‍♂️

  • Nice Video clip! Sorry for the intrusion, I would appreciate your thoughts. Have you tried Patlarny Ancient Secrets Principle (google it)? It is a smashing one off guide for maximising your life using a simple goal setting strategy without the hard work. Ive heard some awesome things about it and my m8 after many years got amazing success with it.

  • I have no idea of what to do with my life @ 52 I’m still struggling with this area. The first thing I will do teach myself how to write down my goals

  • Just wonderful, I been tryin to find out about “a list of goals” for a while now, and I think this has helped. Ever heard of Farnicaas Switcher Capitalisation (search on google )? It is a smashing one of a kind product for learning how to buy and sell gold without the hard work. Ive heard some awesome things about it and my work colleague after a lifetime of fighting got amazing success with it.

  • Winner of a video, I have been researching “goals to have in your life” for a while now, and I think this has helped. Have you heard people talk about Conoah Goalify Gotchie (do a google search )? Ive heard some pretty good things about it and my cousin got amazing results with it.

  • Hi, Everyone. I hope you are doing good.

    I just started a YouTube channel. I create content on personal growth and development. Please have a look and consider subscribing if you like my work.

    Your one subscribe, one like, one share can change someone’s life and the best part is, it is absolutely free.

    So, please SUBSCRIBE Thank you ��

  • I have had some major life changes in recent years. I am 60 years old soon and I need to remove the chaos in my life by starting to plan, implement and take control of the wheel of my life’s journey.

  • Many thanks, I been tryin to find out about “goal setting tools free” for a while now, and I think this has helped. Have you heard people talk about Conoah Goalify Gotchie (search on google )? Ive heard some extraordinary things about it and my neighbour got excellent success with it.

  • Motivation is BS it comes and goes like feelings it’s better to understand “why” what I mean by this is why are u working out If u know our “why” then u don’t need to be motivated people depend on motivation too much and that they quit because no matter who u are u gonna hit a wall where u don’t want to work out and u question urself “why I’m I doing this? I should just stay home” but knowing why would push u pass this wall that’s y I think motivation is BS it’s great and all but I don’t depend on it

  • Many thanks, I have been researching “what is life goal” for a while now, and I think this has helped. Ever heard of Conoah Goalify Gotchie (do a search on google )? Ive heard some amazing things about it and my m8 got great success with it.

  • I’m 15 and questioning my existence. Asking so many questions and afraid of what’s coming in the future. I hope I will make the right choices that will lead me to my success and happiness.

  • Great video content! Excuse me for butting in, I would love your thoughts. Have you researched Patlarny Ancient Secrets Principle (do a search on google)? It is a good one off guide for maximising your life using a simple goal setting strategy minus the hard work. Ive heard some amazing things about it and my friend Sam got cool success with it.

  • i thought it meant the two guys were getting married and i was like “yay equality” and then the image pops up of them with brides and i’m like noooooooo

  • This is glorious, I’ve been looking for “why goals are important in life” for a while now, and I think this has helped. Ever heard of Conoah Goalify Gotchie (just google it )? Ive heard some interesting things about it and my co-worker got great success with it.

  • Appreciate video content! Sorry for butting in, I would appreciate your opinion. Have you researched Peytonivon Abs Takeover (google it)? It is a great one of a kind product for mastering life with this simple goal setting technique without the normal expense. Ive heard some incredible things about it and my best friend Jordan after many years got excellent results with it.

  • Lovely Video! Apologies for chiming in, I would appreciate your opinion. Have you heard the talk about Patlarny Ancient Secrets Principle (just google it)? It is a good one of a kind guide for maximising your life using a simple goal setting strategy without the headache. Ive heard some pretty good things about it and my buddy got excellent results with it.

  • This is glorious, I’ve been looking for “areas of life for goal setting” for a while now, and I think this has helped. Have you ever come across Conoah Goalify Gotchie (search on google )? Ive heard some super things about it and my m8 got amazing results with it.

  • If you want to try journaling that uses machine learning to help you self-reflect, check out Think Smart Journal: thinksmartjournal.com. It’ll analyze your first journal entry absolutely free.

  • Many thanks, I been tryin to find out about “life goal setting questions” for a while now, and I think this has helped. Have you heard people talk about Conoah Goalify Gotchie (do a search on google )? Ive heard some great things about it and my colleague got excellent results with it.

  • hey Shane I wanted you to ask one question: can martial arts be used on animals for self defence,such as:
    boxing with kangaroo
    ji jitsu locks on dogs such as German Shepherd
    wrestling with bear
    karate techniques to break bulls horn
    I have even seen a video on YouTube in which ufc fighter khabib nurgamedov wrestled with bear,I hope you make a video on this

  • This is glorious, I been tryin to find out about “personal smart goals examples” for a while now, and I think this has helped. You ever tried Seyrayson Startling Scheme (search on google )? It is a good one of a kind product for discovering how to achieve your ultimate life goals minus the headache. Ive heard some amazing things about it and my friend got cool results with it.

  • Just started watching and it’s already sooo helpful. I need to start setting monthly goals. New goal: 500 subscribers by the end of the month!

  • Thank you a lot for your ideas..
    in the last 7 months i started learning about e-commerce( cash on delevery) but i figured out that there’s a lot of businesses to do like drop shipping, build my agency, Amazone FBA, affiliate marketing, copywriting etc. Then i realized that there’s a lot of hard work to put into it!! And still have to learn about how marketing works because this is not my speciality.
    My question is how can i deal with it??
    Thank you.