Getting fit and losing weight is the number one New Year’s resolution the world over.

And, it’s actually one of the most achievable, bringing ongoing personal and professional rewards.

But, planning and goal-setting are critical to getting back into shape. Setting realistic goals will:

  • Help you plan your journey to better health
  • Motivate you to get started
  • Fuel your long-term vision, and
  • Help you measure your progress

One simple goal-setting technique is SMARTER, which is an acronym for:


Are your goals the right fit for you?


How will you measure your results?

Action-based and attainable

Are your goals realistic? What actions are required to reach them? (Goals must be achievable: Make them too hard and chances are you’ll become despondent.)


Do your goals match your vision? Exercise and diet are key elements if your aim is to improve health and fitness, and lose weight. (‘R’ can also stand for reward. Once you meet your long term goals, reward yourself by, say, buying a new outfit or starting a new physical activity. However, your reward shouldn’t involve food!)


Set a deadline to reach your goals.


It’s important to determine whether you’re reaching your milestones. You might reach your target goals with ease, or hit a few barriers that slow your progress. Either way you may need to...


If you’ve reached your goal, raise the bar slightly to build on your success. If it’s still a way off, re-adjust realistically to ensure you can meet it next time.

Once you commit to a long-term fitness goal this year, setting short-term goals to reach milestones will help you to track your progress and stay motivated on the journey to a healthier you.

Getting Into Shape Goal Setting Template Getting Into Shape Goal Setting Example
Lauren Spencer
Exercise Physiologist

As an Accredited Exercise Physiologist, Lauren has experience in injury prevention and management programs and individual or workplace health promotion initiatives. Lauren also has a background in research, which allows her to focus on achieving best-practice outcomes using evidence-based techniques.

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