Goal setting can be an overwhelming and daunting task when you are first setting out on your plus size fitness journey. Often people just want to start feeling better and struggle to find specific things they’d like to improve – particularly something fairly short term.
I decided to compile a short list of awesome mini-goals to help you get started on the right foot. Things that are specific and measurable as all good goals are but all reasonably general when all you want to do is get started.
Goal #1: Exercise x times per week
This can be a really great one when you’re just wanting to start. Decide on a number of times per week that you’d like to exercise. It can be just 1 time if you’re a real beginner and you’re not sure of how you will cope or how much time you will realistically be able to commit.
Once you’ve decided, try to do it consistently over a number of weeks. Once it’s fairly comfortable, then look to add another one if you’d like to and it’s practical to do so.
Goal #2: To walk x kilometres in one hit comfortably
This is a great one if you’ve decided walking will be one of your main forms of exercise. You might like to ultimately be able to walk quite a distance – 5km for example. But we’re all about setting mini goals here so if 1km or 2km is a challenge right now, that is the place to start.
Decide on your distance for now and aim to do it 2-3 times a week until you can do it quite comfortably. Then you can look to increase your kilometres a bit if you’d like to build up some more.
Goal #3: To spend x minutes being active per day or week
This is a great one for those who like to know how long things are going to take or prefer the idea of just turning up and doing whatever you can in a specific timeframe.
If you’re not doing much at all right now, it doesn’t have to be a lot of minutes. Whatever you feel is achievable. Ensure the amount of time is a realistic amount of time for you to commit to being active. If you’re being unrealistic with your time frames, it will be next to impossible to achieve.
Once you’re achieving your time regularly and you’re recovering well, you can look to step things up or set another fitness goal.
Goal #4: To walk x kilometres per week
This is similar to Goal #2 in that it’s measured in kilometres walked but we’re looking at kilometres walked across a 7 day period with this one. You might want to walk a variety of distances each time you go out and go to a number of different locations.
Decide how many kilometres you’d like to get in throughout the week, taking into account how much time you realistically have to commit on a regular basis. Aim to walk that many kilometres each week for a number of weeks (or months!) until it’s quite manageable and comfortable. Then you can build up from there (or set a completely different goal).
Goal #5: To build up to x number of reps of a particular exercise
This one is great if you do have a particular exercise you know you’d love to get good at. For many people, it tends to be push ups on your toes but it really could be anything – everybody is different.
See how many you can do of the exercise you’ve selected. You may need to start with a modified version. If push ups is your focus exercise, you might need to start against the wall or on your knees. Doing them on your toes might be a way off but you have to start somewhere.
If you can do 10 on your knees for example, you might like to build up to 20 as a starting point. Practice regularly throughout the week until you can do 20 reps fairly easily. Then you can either increase the number of reps or try a few on your toes. If you’re able to do a few on your toes, set a goal around reps on your toes. If it’s still too hard on your toes, continue to build strength on your knees.
Goal #6: To increase your incidental activity
A great way to measure this is through activity trackers that count your steps throughout the day. Use it for a few days or a week without worrying too much about the number, just to see how much you’re normally doing. Don’t panic, it’s COMPLETELY okay if it’s nowhere near 10,000 steps.
Now, I don’t want you obsessing over the numbers and running around the house in your PJs or going for late night walks in the dark just trying to reach a specific number. Some days we are more active than others so just aim to increase over a period of time. Perhaps add up the totals over the course of the week and keep a little log.
If you’re struggling with your goal setting and still not too sure where to start, make sure you stop by our Facebook page for a chat.