Demystifying Goal Setting - how to kick start your Training and improve your Nutrition

by Brian Gunnery, Owner, Bodyworkshop Gym 


Settings Goals

Mistakes in setting goals

A goal is the main objective of a process, but its how the process is implemented which will determine the outcome of the goal. When setting a goal we have to take 3 things into consideration.
  1. What is your timescale in which you want to complete it by
  2. How will you begin and what way will you track your progress
  3. What distractions would you possibly face along the way
With the christmas period just over now is the time for people to set their goals whether it be to lose weight, get toned, get fitter or just feel heatlhier. For many this means giving up sweet food or alcohol. For other this can sometimes mean a complete overhaul in the way they go about their every day life. For most it means joining the gym or even getting back to a routine that was closely followed before the christmas period got into full swing. We traded kettlebells for cocktails and protein bars for celebration tins..but didnt everybody ??

It's Never Too Late To Start. I'm Setting My Goals Now

Like everyone else I “fell of the wagon “ in December. Now that january is here its time to up the game and get back to where we left off. I have started to set my goals and these are some of the pointers I have used as a basic outline.
"My goal is to regain some of the weight i lost over december (12 and a half pound 5kg) and also to get back training a minimum of 5 days per week."
What are the questions that come to mind immediately:
  • When am i aiming to be back to my weight?
  • How often should i weigh myself ?
  • What times during the day can i eat in order to get maximum amounts of food in?
This is what I have come up with:
  • I have given myself 8 weeks which means i must gain 3 pounds in muscle every two weeks.
  • I will weigh my self every two weeks no less as it gives me a greater time between weigh ins to get to my goal
  • I set out a certain time that im least busiest in work. and have no other commitments at that time so im free to train for up to 1.5 hours
  • I work out times between clients that i can get a meal or shake in.


What About Your Goals?

This is only my goal but when setting your own goal you should look at the factors that affect you. How can you effectively achieve you goal without running the risk of distraction?
  • Dont commit to something that is unrealistic i.e if you have never attended the gym dont say that you will go 5 days per week. This is not sustainable if your are not use to attending the gym.  It can consume a lot of your energy leaving you tired to do everything else.
  • If your looking to get fitter and healtier start with small steps. Start to train 2-3 days a week and increase as time goes on. This way you will start to enjoy it that bit more because you have flexibility . You choose the days that you train and still have a large portion of your week free to do whatever you want. Gradually increasing it will also work in your favour with your fitness levels. As they get better you basically do more.
A lot of people tend to give up on their goals because they take too much on all at once. If you decide you want to get fit and start to eat healthy do both gradually by starting small amounts of exercise and reducing the bad foods that you eat. Its human nature to want something we cannott have so dont put yourself trough torture taking everything away from yourself .
If you have an idea of what your fitness goal is why not put some pictures of it up at the fridge or in the office. In fact put one in the car to motivate you for your gym session. Nothing works as well as a visual target.

Goal Setting Techniques - S.M.A.R.T

Smart Goals


S is for Specific

What exactly do you want to achieve?
  • Where?
  • How?
  • When?
  • What are the conditions and limitations?
  • Why exactly do I want to reach this goal? What are the possible alternative ways of achieving the same?

M is for Measurable

Measurable goals means that you identify exactly what it is you will see, hear and feel when you reach your goal. It means breaking your goal down into measurable elements. This can go a long way in refining what exactly it is that you want. Manifestations of your goal or objective makes it clearer, and easier to reach. Use pictures or motivational quotes.


A is for Attainable

Is your goal attainable? That means investigating whether the goal really is acceptable to you. You weigh the effort, time and other costs your goal will take against the profits and the other obligations and priorities you have in life. If you don't have the time, money or talent to reach a certain goal you'll certainly fail and be miserable. That doesn't mean that you can't take something that seems impossible and make it happen by planning smartly and going for it!


R is for Relevant

Is reaching your goal relevant to you? If you're lacking certain skills, you can work on your weaker parts in order to make them just as good if not better than your stronger parts. The main questions, why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?

T is for Timely

Everybody knows that deadlines are what makes most people switch to action. So set short and longterm deadlines. Keep the timeline realistic and flexible, that way you can keep motivated towards reaching your goals. If you dont reach your goal in your alocated time extend it and work even harder.