How you can Set Exercise Goals You’ll Really Achieve


Four tricks to help you achieve your running goals!!

Video taken from the channel: Nick Symmonds


Goal Setting: A Guide To Setting And Achieving Your Most Precious Goals

Video taken from the channel: Philosophies for Life


How to Set Goals You’ll Actually Achieve

Video taken from the channel: Brooke Roberts


How to set goals you will actually achieve

Video taken from the channel: Charmaine Ironside


How to Create and Achieve Goals You’ll Actually Work On

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How to Set Goals That You’ll Actually Achieve | Stoic Advice on Goal-Setting

Video taken from the channel: Shu Omi


Set Realistic Fitness Goals You’ll Actually Achieve!

Video taken from the channel: gdixonfitness

When setting exercise goals that you’ll actually achieve, look to find the edge of your comfort zone, but be careful not to overstep your bounds or be too easy on yourself. Finding a happy medium is key to helping maintain a consistent effort moving forward. Track All of Your Progress. When setting exercise goals that you’ll actually achieve, look to find the edge of your comfort zone, but be careful not to overstep your bounds or be too easy on yourself.

Finding a happy medium is key to helping maintain a consistent effort moving. When setting exercise goals that you’ll actually achieve, look to find the edge of your comfort zone, but be careful not to overstep your bounds or be too easy on yourself. Finding a happy medium is key to helping maintain a consistent effort moving forward. TRACK ALL OF YOUR PROGRESS.

Figuring out how to set realistic fitness goals you’ll actually want to achieve is not always easy. But with a little help I know each and every one of you can crush your goals. Follow these tips to help you achieve real, positive change. 1. Make it your own. Your goal should be your goal.

The most important thing to keep in mind when you’re choosing realistic fitness goals is that the person at the center of it is you. A great place to start with goal setting is to take some time to look back at the past year, specifically observe what has your attention, any mistakes made, challenges faced and things you want to be different. What do you want to achieve? What have you been tolerating?

Also, what is. Step 1: Create an overarching vision Before you can set individual goals, you need to have a general sense of the direction you want to take in life. You can’t go for something if you don’t know what it is. Sit down and picture in your head what you want to accomplish in a certain time period. Align your goals with your values.

If your goals are in line with who you are — and who you want to be — they’re easier to achieve. Learn how to set a realistic goal. Non-Digital Goal Setting Tools. 1. Keep a Goal Setting Journal.

This one is particularly good for personal development goals. Even ten minutes a day to review and write about 2. Try Backward Goal Setting. 3. Get some social support. But figuring out how to set fitness goals you’ll actually want to attain can be part art, part science. A good fitness goal can be can help you get back on track when you have bad days.

In other words, a goal, if thoughtful and well structured, can give you the extra incentive to keep going when motivation wanes, or when life otherwise gets in. The reality is: Every Goal Starts with a Resolution and when you get specific, you will set goals you’ll actually achieve. Every year you see the same thing: commercials on TV about setting New Year’s resolutions around weight loss, exercise and physical.

List of related literature:

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

For example, instead of setting a goal of just exercising more, a starting SMART goal is exercising by walking 20 minutes 3 days per week.

“Textbook of Family Medicine E-Book” by David Rakel, Robert E. Rakel
from Textbook of Family Medicine E-Book
by David Rakel, Robert E. Rakel
Elsevier Health Sciences, 2011

Review the goals you set for yourself in exercise 6.1 and then complete the following (you may choose to write your plan below, on a separate piece of paper, or on your computer or other device).

“Cruise Control: Understanding Sex Addiction in Gay Men” by M S W Robert Weiss, MSW
from Cruise Control: Understanding Sex Addiction in Gay Men
by M S W Robert Weiss, MSW, 2013

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

This is an incredibly helpful concept: give yourself small goals, and then add to them as you see fit.

“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

Step 2: Now that you’ve got a list of goals for your personal development that you can get excited about, take a minute now to give a time line to each and every one of these.

“Awaken The Giant Within” by Tony Robbins
from Awaken The Giant Within
by Tony Robbins
Simon & Schuster UK, 2012

I also don’t want to be unrealistic and say, “I will go to the gym seven days a week”; if I go six days a week (sounds pretty good to me!), then I end up falling short of my goal.

“The School Psychologist's Survival Guide” by Rebecca Branstetter
from The School Psychologist’s Survival Guide
by Rebecca Branstetter
Wiley, 2012

This vital step is missing from most conventional goal-setting exercises, and it may be the number one reason why so many people fail to achieve their big goals in life.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

They also proposed that goals should be written down and discussed with an exercise practitioner, friend, relative, or exercise partner.

“Imagery in Sport” by Tony Morris, Michael Spittle, Anthony P. Watt
from Imagery in Sport
by Tony Morris, Michael Spittle, Anthony P. Watt
Human Kinetics, 2005

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

“Health & Wellness”
from Health & Wellness
, 2008

Alexia Lewis RD

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

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  • I wanna break 17 in the 5k. I’ve never written a goal down. Thanks for tip!
    Do you think I could be a sub 15 runner in two years if my pb is 18.22 at 17 years old?

  • Thanks for sharing and welcome to Masters track:). According to, an 11.0 seconds 100 meter would put you in the top ten in the US in the 35-39 age group (would have been #8 in 2018).

  • I love it all!
    So refreshing and inspiring to listen to you.
    You will achieve ALL of your goals! ����
    You are a smart cookie not too shabby! ��
    Just ordered some gum and I think you’ll be hitting 10,000 in no time! We need to get rid of some sticky notes otherwise you’ll have them all over your headboard. ��


  • Nick thank you so much, you are the most inspiring person I’ve ever seen. You really struck a chord in me. Brother, I’m also an Eagle Scout!

    Because of you, I’m going to start building a brand of myself. I’m interested in doing something involving the outdoors; what first came to mind was backpacking. Right now I’m struggling to find a backpacking goal:/

    Thanks to you, this is the first time I’ve ever had these thoughts!!!! I’m grateful for your videos, please keep it up!

  • Current Goal is to hit the 1:30 mark for a half marathon. I’m currently at a PR of 1:42. I’m close. Not letting this one go. Long term is to qualify for Boston!

  • You’ve gotta share your possible meet plans. I live around LA now. I’m training for the 100m this year. We are both former DIII NCAA champs (different events, of course). Former DIII champs face each other in the 100 somewhere, it would be classic! I’d even be willing to go to Eugene for it, but I’d need to figure out logistics/possible training plan for such a trip, as Ive got a lot of training basically planned for already and might need to readjust for that trip.

    For all I know, it would be a GREAT race. I haven’t broken 11 since ’14. I dunno, sounds fun to me. Look me up, I ran DIII around the same time as you (last year was ’06).

  • Nick, these videos help me set the goal to break 5 minutes in a mile. I am 33 and was a 4:20 miler in high school. Best of luck to you and thank you for all your inspiration.

  • Goal is to go sub 1:50 in the 800m I write it down everyday with all the marks I need to hit I’m so excited for the outdoor tack competitions to start

  • Primary goals are sub- 2:30 for 800m and sub- 5:30 mile at age 62 this year; my first week of this year was 63 miles with workouts. Secondary (harder) goal is to medal at USATF Masters this summer. Climbing goal is to be the oldest to first ascent 5.14 in sport climbing; getting pretty close on that one.

  • Already wrote my goals down! Also i was wondering if you could address something in an upcoming Q&A if you were meaning to do one soon. You’ve talked about cutting weight during cross season for longer distance races and would run 10-15 lbs lighter in the fall. How do/did you effectively cut weight?

  • Thanks for this video Nick! I have goals to run 48 seconds for the 400m and run a 1:55 second 800m this season (ends April). Despite having attained some extremely impressive accolades throughout your career your desire to push yourself to the max makes me feel the need to work harder. Keep up the great work!

  • What’s going on Nick! Big fan here. No one big like yourself. What’s your opinion on recovering after a fasciotomy surgery? I’ve been healing for almost 2 months now. I still want to go 2:25 in the marathon and 14:20 in the 5k. Just don’t know where to find the patience after surgery. Also, it would be great to see you come down to Texas! I’ll be there waiting to get a autograph. Booya!!

  • Ya know it may sound funny but I’m impressed a white man (like myself) ran a 1:42.9 (you). It a good indication that its not just your stereotypes running those insane times. I ran a 1:58 as a junior in hs. I’m in my senior year and my goal is 1:53 and to win state in Iowa in the open 800. I’m putting in the off season work so I hope to achieve my goals. Much respect.

  • Hey Nick, just curious… when you were a professional at the height of your career (2012 Olympic final most epic race ever!) what was your 800m goal time??

  • Before winter goal-keep at 70-110 mpw, then constant snow, slush/ice cycle. New goalslippy/sliddy attempts and how many times can I fall?

  • Any race tips for breaking 2:10 in the 800? I’m more of a 3200/5000 runner but am trying out the 800 for the first time in a race tomorrow

  • My goal is to break 4 20 in the mile and 9 20 in the two mile. Training has been going good and everything, but I keep having Achilles problems no matter how much I stretch my calves and I keep having to take days off, any tips on fixing this?

  • well done on another great video! i will be setting my 100 meters time on Thursday and then setting my goal! i only have middle distance spikes as well so i will be looking forward to your review on sprinting spikes

  • Thanks for posting Nick. Im running a 4×8 followed by a 1600 in an upcoming meet. Thanks for the ideas with goal setting. I will be sure to write my goals down. Do you have any tips regarding racing strategies in the 8 and 16 and also how to recover between races?

  • Love the series! Is it sub 11 goal specifically hand timed or electric? I have my own goal for you. Sub 11.50. Am I allowed to do that? lol. What about getting a 60m time in practice or meet? Mine is 7.40s electric. But not sure exactly what that equates to for the 100m? My guess has always been 11.40-11.70s. The 60m time was indoor so no helping wind. You are very articulate and enjoyable to listen watch.

  • I’ve been following most of the best known middle distance runner’s carreer since I fell in love and practiced this beautiful sport, and I can’t believe that you’re sharing your experiences with us!!! I’m a huge fan of yours so thanks a lot for doing this…

    Greetings and best wishes from Costa Rica!!!

  • @ 4:40 The goal is reaching 10K subscribers in six months. Who knows what the sub count was when the video was posted. Too bad this YouTube creator could not sustain his production of outstanding videos. I sat down and binged on all of the videos available in one day. They were good. Now what?

  • My monthly goals:
    Read 5-10 books
    Cut the carbs
    Run 15 miles at a 8 mph pace
    Be nicer and optimistic
    Manage my time/No procrastination
    Get an exercise routine

    Weekly goals:
    Read every day
    Exercise daily
    Cut out any carbs
    Make a schedule
    Focus on a task at a time

    Daily goal:
    Get my homework done as soon as possible
    Practice better in track
    Make list
    Clean my room
    Exercise in the morning
    Read at least 25 pages

  • I love your content, much humbleness from a olympic medalist, I used to be fat and chubby till i was 15, lost 40 pounds by running, I came to the United states as an exchange student on 2017 as a senior and ran track for the first time on January 2018 with a mile time 4:56, Now one year later am running for NCAA dII university and my first collegiate race will be on the 18th in texas tech, I’ll be running the mile which will be the 4th track race in my life, I really worked hard and hope i run under 4:30 do you think it’s possible considering my story and running 4:56 first time racing?

  • I didn’t know you 3 days ago, and now I think I’ve discovered someone I’ll learn a lot from, thanks for posting such good content!
    btw, speaking about the “tell someone” phase: 15’50” 5k before 07/31, sub 5’20” 400m freestyle before 08/31, sub 35 minutes 20k on the bike, and finally to find a pro runner/triathlete to become my mentor before 12/31, all of these goals are in order to become a profesionnal triathlete (even though I’m far from it, I know I will suceed because I do everything I can to improve everyday)!

  • I love your attitude and I don’t want to detract from your message, but I think you are mixing up business jargon.

    KPIs are measurable performance indicators which can be trended over time. Businesses use KPIs to trend costs, manufacturing capability, etc. If you want to apply the concept to running, then an example might be VO2 max which you can track pretty frequently. Resolution is important for KPIs. Selecting race shoes is a good milestone, but not a KPI because it is a single event and not possible to trend. Setting specific milestones is also a good idea for achieving a desired goal, so I’ll give you a mulligan.

  • This is just superb, I’ve been looking for “small goals” for a while now, and I think this has helped. Have you heard people talk about Conoah Goalify Gotchie (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my co-worker got cool success with it.

  • Any clue what 1:59 split times should be for the 800. If I get it it would be my school record.( My school isn’t too good at distance running) Also my time last year was a 2:08 and I’m a junior. Any chance I could drop that much time this outdoor track season. (I’m currently doing swim for my school but still do weekend runs)

  • My goal is sub- 6:00 in the Mile which would be a PB at age 52. PS I see you’re getting you PPL and there was a pic of you in front of a Cirrus. Are you doing it in the Cirrus? I got mine last year in a C172 and then transitioned to the SR20. You’re going to really enjoy it. My flying goal this year is to get my Instrument and then transition to the SR22T:)

  • Thanks for your amazing videos. They are concise, doable, and easy to digestwithout the unnecessary over-the-top loudness and screaming hype in other so-called self improvement videos.
    These are great!
    Best of luck meeting your subscriber’s goal.

  • Hello from Hong Kong, Nick! Have been your followers for a long time and impressed by your races and inspiration. It would be great if the lettrclub can ship international. Looking forward to your next videos!

  • great video as always, aprreciate it!:) btw, you and your videos inspired me moving up from 400 to 800-1500m, and now u are moving down, lol ;D

  • Thanks for sharing, NIck! Those are great tips to have when trying to achieve goals. I agree with writing down goals. I have a dry erase board by my desk, where I wrote down my half marathon goal. I had it broken out by mile pace and overall time. That way every time I sat at my desk, it was in my face and helped keep me focused.

  • My concrete goal is to break 2:40 in the marathon. I am nearly 40 and been running consistently for about 27 months ❤️����
    Looking forward to see the warm up routine ��