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  • Q&A with Australian Health Practitioners

    What is the best way to set health and fitness goals?

    Related Topic
    Fitness and Sports Medicine
    Every year I set myself the same new year resolution - to be fitter and healthier and I don't see mto succeed. Does anyone have any advice in regards to goal setting. What should I be aiming for so I can achieve a healthier body?
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  • 3

    Thanks

    Jason Tomlinson

    Personal Trainer

    Hey there,

    Personally I think the best way to go about it is set a long term goal you want, then set smaller, short term and near future goals that will help you achieve your long main term goal.

    A healthier body is the long term goal, but in order to reach that we have to do small things such as:

    • Drink 2-3L of water a day (Short term)
    • Have 5-6 meals a day and eat every 2-3 hours (Short term)
    • Have 2 servings of fruit and 5 of vegetables a day (Short term)
    • Exercise at a moderate intensity for at least 30mins a daily or a minimum of 5 times a week (Short -medium term)
    • Reduce saturated fat intake in food (Short term)
    • Reduce alcohol intake, no more than 2 standard drinks a day and have at least 1-2 alcohol free days. The more free days the better (Short term)
    • If smoker, reduce cigarettes smoked daily until completely stopped (Medium-long term)
    There are many many more you can add as that is just an example and they can be more specific to your lifestyle, but little goals will keep you on track and help motivate you to reach your main one.

    I hope you find this helpful!

    Jason

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  • Natalie Carter

    Personal Trainer

    Natalie Carter, owner of New Outlook Fitness & a PT with over 10 years experience in helping her clients transform their lives. She takes a … View Profile

    You need to BE the change! Read this article to better understand your goals and how to achieve them!

    http://www.nataliecartertalksfitness.com/2011/06/be-change.html

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  • Claire Kerslake

    Credentialled Diabetes Educator (CDE), Diabetes Educator

    Claire Kerslake is a Credentialed Diabetes Educator, Registered Nurse and Health Coach based in Deniliquin in country New South Wales. Claire is the founder of … View Profile

    In addition to the great advice already given, it is helpful to start with smaller goals.  I recently did a goal setting course that advised starting with no more than 5 minutes a day for a week to really cement that change in.  Being accountable is also important.  This can be by using an exercise or food diary, enlisting the help of a friend to exercise with or to check in once a week and report on your progress or simply by using one of the fitness apps available.

    It is a natural part of making healthy changes that you will try something and it won't work.  Instead of blaming yourself, gently look at why and see if you can adopt a different strategy.  You haven't failed, you have just tried something that needs adjustment.  Change is very much a trial and error approach.

    Good luck with your health and fitness goals

    Claire

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  • Clare Wolski

    Dietitian, Nutritionist

    I'm Clare and I'm a passionate Accredited Practicing Dietitian (APD). I love empowering people with good nutrition information so they can make the best decisions … View Profile

    Heya!

    It's so great that you are looking at the best ways to improve your health and fitness through goal setting. There is alot of research indicating that individuals who clear short-term and long-term goals are more effective in making positive health changes. 

    When setting a goal it's important to make it SMART :

    Specific - What are you going to do?

    Measureable - How are you going to do it?

    Acheivable - When and where are you going to do it?

    Realistic - Explore the barriers that might prevent it happening - can you troubleshoot some of them.

    Timely- setting a time to review how the strategies work. 

    Maybe have a go at using this technique for some of the behaviours that Jason has mentioned could be helpful. 

    Best of Luck!!

    Clare

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