Figuring out how to set healthy fitness goals that work for you is an art form. It’s something we’re really passionate about here at Living Lotus Online. Setting goals is often the first step towards making sustainable change and building healthy habits, but there are a few things to consider that can make your experience much more enjoyable and effective. Especially when it comes to getting your body moving, having clear, achievable goals is like having a map for your workouts. In this blog post we’re going to dive into what makes for a sustainable goal and how we can get there in a mindful way that leads to lasting healthy habits!
What’s your “Why”?
The best plans start with a little preparation and there are a few really good steps you can take to create the right environment (mentally and physically) to succeed. Before you even worry about creating a goal and committing to it, you may want to consider your “WHY?”
There are lots of great reasons to want to learn how to set healthy fitness goals. A lot of my students want to build strength and flexibility to support them in daily activities (in fact, we have an entire yoga with weights video class in our On Demand Video library dedicated to this topic). Many people want to nurture the mental discipline and focus that comes from adhering to a regular fitness routine. Some may be looking for lasting health and quality of life even as they age. And let’s face it, we’d all like to look our best too. The important thing is to pick a reason that is meaningful to you. You can use this as a mantra to keep yourself engaged and motivated, even when challenge arises (and it will). Just repeating your “why” can help remind you why you started on this journey in the first place.
You need space to thrive
Setting up a dedicated space in your home specifically for exercise can be an important first step towards sustainable habits as well. There are a bunch of great reasons to want a dedicated space. For one thing, it can reduce barriers to getting started. Knowing that your mat is there waiting for you with everything you need close by means you don’t have to set anything up to move forward with your workout. Simply sit down, take a few grounding breaths and be right where you need to be. Just sitting down in your dedicated space signals to your brain “I am ready and motivated to move”.
How to set healthy fitness goals
So you have your motivation set clear in your mind and you’ve created a comfortable movement space ready for you to get started. Now what? Time to completely overhaul your life… cut out caffeine and sugar, run 10K and learn to handstand all at once. If that sounds like an unsustainable recipe for disappointment that’s because it totally is! But it illustrates one of the key ways we tend to inadvertently sabotage ourselves: too many goals, too ambitious, too much all at once. Setting a single small, specific and achievable goal is the best path forwards. Be honest with yourself about your starting point. This is a great opportunity for some mindful reflection. It’s ok to challenge yourself, but try to select a goal that keeps you just peeking out of your comfort zone rather than diving in at the deep end.
Remember to set a goal that is achievable in a reasonable time frame. Something like “My goal is to get on the mat and move three times per week” might be a perfect fit for you. Then once you’ve achieved the goal, CELEBRATE it. Acknowledge that you’ve taken a step in the right direction and embrace that progress as motivation to continue. Once you’ve completed the micro-goal, this is a great time to set a follow up goal that builds a little bit on the first. Making these incremental updates will keep things fresh and provide opportunities to celebrate progress.
Focus on one goal at a time
While we’re on the topic of learning how to set healthy fitness goals, it can be easy to get carried away and set multiple goals at once. On the surface this can seem like an attractive option since we’re conditioned to believe that multi-tasking is an efficient hack for productivity, but honestly I would like to challenge this notion. If you have a bunch of goals all at once, you’re really splitting your focus. There’s always the risk that you fall short on one of your goals and rather than celebrate the other goals you did achieve you’ll get stuck focusing on the one item you didn’t quite meet. I’d look at this as another opportunity for mindfulness. Pick one healthy achievable goal and give it your full focus. Think of your time on the mat working towards that goal as an opportunity to free yourself from being pulled in a million different directions. It can become a time where you are free to focus on doing one thing mindfully.
Use one of our guided workout series
Sometimes you’ll sit down on your mat with the intention of starting a practice, but then get overwhelmed trying to decide what type of workout you want or need that day. Our various movement and mindfulness series are pre-defined comprehensive workout plans that you can follow each day. Try our 21 Day Core Flow series for almost a full month of pre-planned classes. Or you could try running our 7 day Powered By Pilates series for a Mat Pilates Isolation Workout focusing on a different area of the body each day of the week. This way you spend more time getting in some movement and less time trying to decide where to start!
Create a healthy and mindful schedule
Finding a regular time to incorporate your movement practice into your weekly schedule can be a great motivator and way to stay on track. Some of our members swear by adhering to our weekly livestream schedule. Having the convenience of a movement practice which is available right in your own home combined with the accountability of a regular schedule can be a powerful combination. If you’d prefer to select from one of the hundreds of videos in our On Demand Library, you could try selecting your classes when you plan your schedule for the week. That way you might choose to make Tuesdays a HIIT Yoga day and every Thursday can focus on Mat Pilates. The important thing is to make your schedule your own, customized to your needs and your current level.
Be compassionate with yourself
It’s important to remember that building healthy habits is a long term goal. You will almost certainly encounter setbacks where life interrupts your practice. Think of this as an opportunity to mindfully work on your resilience. As an example, a common interruption to a regular movement practice might be a minor illness or injury. In such a circumstance you may need to temporarily adjust your goals around recovery. That’s ok! Recovery can be a goal in and of itself. By listening to your body and respecting your own limits you are building self-awareness and strengthening habits around being present. This will ultimately lead to healthy habits which are more sustainable and equipped to handle all of the surprises that life throws at you.
Don’t be afraid to adjust your goals
Speaking of limits, you may find that your fitness goal is actually too ambitious. This is when it becomes important to make sure you focus on how you feel. You likely know yourself much better than you give yourself credit for. The first few months of setting any healthy habit will undoubtedly be the most challenging. Be prepared to adjust your short term goals if it will help you persist. This is not a failure, but a successful step towards mindful self awareness and a stronger more resilient YOU! Remember to celebrate your achievements, even if that achievement is simply understanding your body’s signals and what it is trying to tell you.
Building healthy fitness habits is a journey, not a destination. It takes dedication, mindfulness, and sometimes gentle adjustments along the way. Remember, your “why” is your compass, a dedicated space can be your anchor, and small, achievable goals are the stepping stones to lasting change. Celebrate your progress, be kind to yourself, and embrace your power. With focused intention and mindful movement, you’ll navigate this journey with joy and discover a stronger, healthier, and more resilient you.
If you’re looking for support on your journey to sustainable healthy fitness habits then we invite you to check out our monthly or annual membership options. Not ready to commit to a subscription just yet? No problem! Consider signing up for our email newsletter where you’ll receive 6 free classes in a variety of styles.