Wellbeing

On Setting A Fitness Goal And Sticking To It

Are your jeans feeling a little more snug than usual after a summer of beverages and delicious fried snacks? Hoping to improve your overall fitness a little so that the stairs to your apartment are less hellish? Maybe you’re already in tip top shape, but you want to train up for a mountain climb or a triathlon – that’s cool too.

No matter what your fitness objectives are, setting a goal or two and checking them twice is one of the best ways to achieve fitness gold. But how exactly do you set goals that you won’t immediately feel guilty about? And how can you make sure you actually stick to them? Don’t worry, we got you. Here are some hot tips on how to take your fitness goals from sitting on the couch in your activewear to actually doing the exercise.

Cool your jets – be realistic

One of the biggest mistakes that we all make on the journey to fitness is going a little overboard with goals from the get-go. When you’re feeling motivated, it’s easy to say: I am going to head out for a walk/jog/run twice a day, every day. Or: of course I will go to the gym every day including weekends, of course I can do 100 push-ups in one go.

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Back it up, and lower your goals a little to allow for the days where you aren’t feeling motivated, the mornings where you need to rest up after a big night out, and those weekends where it’s just too damn cold to leave the house.

Break it down now

For those who are just looking to lose a few kilos or become a little stronger, your goals might only stretch over a few months. If you’re training for something big, your goals might stretch out longer – six months, a year. Get out the good stationery and make some plans; build up to the tougher stuff, project into the future to where you might be in a month or two and adjust your exercise accordingly.

And just remember: your plans don’t have to be set in stone, and changing them up or adjusting them as you go isn’t a bad thing – it just shows that you know what your body needs.

One day at a time

Your goals are all planned out on your fanciest stationery, you’ve bought some new activewear and a sweet pair of kicks, and you’re ready to roll. Now’s the time to remember that it’s not all going to happen at once: you’ve set goals months in advance for a reason. We’ve all secretly wondered why changes haven’t come after a week of gym classes or power-walking.

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The body is a stubborn thing, and it takes time to change and strengthen – so make sure you take your goals one day at a time, and don’t overstretch yourself or stress out if you don’t see progress straight away.

Do what you enjoy – not what you don’t

It can be a difficult slog to wake up early to go to boot camp, or take time out from Netflix to train for a fun run. I feel you. One of the most important things to remember here is to set yourself goals with exercises that you actually enjoy. Maybe boot camp isn’t your thing, but a Zumba class makes you feel alive.

Try different things, figure out what makes you and your body feel good, and stick with that. Then, add in incentives. If you get excited over hitting step goal counts or competing with mates, try out the Qantas Assure App. And don’t forget to reward yourself for hard work!

Don’t forget to treat yourself

Hit your proposed fitness goal every day for a week? Treat yourself. Given that gym membership a huge workout over the past month? You must be sore, time to get a massage. Managed to run 30 full minutes without keeling over in the middle of the street? Take yourself out for a nice brunch.

Getting fitter doesn’t have to be all pain, no gain. When you’re setting your goals, add in rewards for yourself when you reach particular milestones – and of course, make sure you treat yourself if you’re just having a bit of a bad day.

Getting fitter doesn’t have to be a chore, and you don’t need to punish yourself for missing a day or eating a pizza straight after you go to the gym – we’re all human.

The Qantas Assure App can help you set goals and stick to them. Want to learn more about the Qantas Assure App, Qantas Assure Health or Travel Insurance? Find everything you need here. Ready to download the App? Head here for iOS, and here for Android.


Chloe Papas is a journalist and writer based in Victoria. You can find her on Twitter @chloepapas