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Establishing Successful
Fitness Goals
By: Tom Kalka, CFC CEO
Custom Fitness Concepts, LLC
www.CFCFitness.com
A GOAL without a
PLAN
is nothing more
than a WISH
Fitness goals, like other goals,
must contain these 5 important
key steps:
1. Define your Goals
2. Devise a Plan
3. Unders...
Define your
Fitness
GOALS
1
I am going
to lose 50lbs A Spartan
Race
might be funRun a
Marathon?
I’m going to
add 10lbs of
of muscle
Elements to a Realistic Goal
Use the SMART acronym. Your goals should be:
• Specific – What exactly do you want to achieve...
Devise your2
No Plan = Failure
Devise your Plan
Use the backwards planning method to
develop your plan:
• Start where you will end up:
– Imagine you have...
Devise your Plan
• How much time did it take to complete
each smaller goal
– Estimate the timeframe in which it took to re...
Understand Your
3
Understand your Limits
• How will your job, kids, family affect your plan?
• Do you have any current injuries or a history...
4
Establish Your
Go it alone and you are far less
likely to be successful.
Join forces with others and you will
be much more likely to hit ...
Establish your Support System
Express your goals to those people who will hold
you accountable to them
Do NOT count on sig...
Who should be in your support system?
• Your trainer(s)
• Fellow clients
• Your doctor
• Neighbors
• People that you see r...
Who should NOT be in your support system?
• The haters, the naysayers the people who
railroad your attempts (knowingly and...
5 Be
Be Patient
• It takes time to undo what you’ve done.
• Don’t expect miracles.
• Expect pitfalls but be confident in your
p...
I did it!
I did it!
I did it!
I did it!
By: Tom Kalka
CEO, Custom Fitness Concepts, LLC
Tom@CFCFitness.com
www.CFCFitness.com
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Developing New Fitness Goals

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All the steps needed to ensure you reach your fitness goals!

Published in: Health & Medicine
  • Thank you Tom for putting this together! It is a structured guide to build a plan! Awesome!
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Developing New Fitness Goals

  1. 1. Establishing Successful Fitness Goals By: Tom Kalka, CFC CEO Custom Fitness Concepts, LLC www.CFCFitness.com
  2. 2. A GOAL without a PLAN is nothing more than a WISH
  3. 3. Fitness goals, like other goals, must contain these 5 important key steps: 1. Define your Goals 2. Devise a Plan 3. Understand your Limits 4. Establish a Support System 5. Be Patient
  4. 4. Define your Fitness GOALS 1
  5. 5. I am going to lose 50lbs A Spartan Race might be funRun a Marathon? I’m going to add 10lbs of of muscle
  6. 6. Elements to a Realistic Goal Use the SMART acronym. Your goals should be: • Specific – What exactly do you want to achieve? • Measureable – How do you know if you have attained your goal? • Achievable – Is your goal beyond the realm of possibility? Is safety a concern? Do outside factors inhibit your ability to accomplish it? • Realistic – Is it something that makes sense or are you setting yourself up for failure? • Timely – Pick a time/date to reach your goal. Don’t leave it open ended.
  7. 7. Devise your2
  8. 8. No Plan = Failure
  9. 9. Devise your Plan Use the backwards planning method to develop your plan: • Start where you will end up: – Imagine you have met your goal • Ask yourself: – How did I get there? – What steps did I take? – Write down the smaller accomplishments which led to the overall success
  10. 10. Devise your Plan • How much time did it take to complete each smaller goal – Estimate the timeframe in which it took to reach that stepping stone – Now you have your plan! • What equipment, space, program, tools did you use? – Make sure you have everything you need on hand or have the capability of getting it before moving forward
  11. 11. Understand Your 3
  12. 12. Understand your Limits • How will your job, kids, family affect your plan? • Do you have any current injuries or a history of injuries that have inhibited you in the past? • Are you taking into consideration your planned vacations/ holiday weekends? • What events have derailed your previous attempts and how can you avoid those in the future? • What happens when you have a pitfall? • What is your plan to get back on track?
  13. 13. 4 Establish Your
  14. 14. Go it alone and you are far less likely to be successful. Join forces with others and you will be much more likely to hit your mark! Establish your Support System
  15. 15. Establish your Support System Express your goals to those people who will hold you accountable to them Do NOT count on significant others. They can not answer honestly without hurting your feelings so you need to tell someone who will tell you the truth. “Yes, your butt does look bigger in those pants because you MISSED BOOT CAMP!”
  16. 16. Who should be in your support system? • Your trainer(s) • Fellow clients • Your doctor • Neighbors • People that you see regularly who should notice the changes in you or your behavior: The barista, bartender, hair dresser/barber, office mates, business partners, priest/pastor • Your kids… they’ll be honest with you and it might motivate them to join you Establish your Support System
  17. 17. Who should NOT be in your support system? • The haters, the naysayers the people who railroad your attempts (knowingly and unknowingly) and do not support you. • Oftentimes, it’s the people who care the most about you. – Your spouse, your mom, your dad… They don’t want to see you suffer and they already love you for who you are. This goal is about YOU and what YOU want to accomplish so seek out those out who will be honest with you. Establish your Support System
  18. 18. 5 Be
  19. 19. Be Patient • It takes time to undo what you’ve done. • Don’t expect miracles. • Expect pitfalls but be confident in your plan; be patient, believe that despite pitfalls, you can do it! • Never give up. • Don’t ever give up. • If you fall off track; remember that starting over is acceptable; giving up is not.
  20. 20. I did it! I did it! I did it! I did it!
  21. 21. By: Tom Kalka CEO, Custom Fitness Concepts, LLC Tom@CFCFitness.com www.CFCFitness.com

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