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How to Set Exercise Goals You'll Actually Keep

How to Set Exercise Goals You’ll Actually Keep: The 5 Truths You Must Know Before You Start AND the Easiest Exercise You Can Do

Ladies, setting the goal to get more exercise is an awesome goal to have! You'll get many health benefits from exercising and you'll feel great too!

But did you know that most women who set an exercise goal never do their exercise goal for more than a few weeks? That's why you need to learn how to set exercise goals you'll actually keep by following The 5 Truths You Must Know Before You Start.

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If you know these 5 truths, you'll save yourself lots of heartache and disappointment!

AND I'll also tell you the easiest exercise you can do (no sweating involved and no gym membership needed).

PLUS, if you read this blog post, you'll also find a FREE present in here for you too!

Daily Exercise Health Benefits

Getting daily exercise is a great way to:

  • Keep your weight under control (you'll lose weight too...if you need to)
  • Help prevent diseases like Type 2 Diabetes, Heart Disease, Stroke and even some cancers!

Wow, those health benefits sound great!

AND it sounds like setting an exercise goal would be a great idea!

But that's only part of it!

You actually have to DO your exercise goal, not just think about it!

That's why it's so important for you to ​discover The 5 Truths You Must Know Before You Start Setting Your Exercise Goal.

But first let's talk about the easiest exercise you can do.

Don't worry, you already know how to do this exercise, so you won't have to sign up for some expensive class at the local gym or buy any exercise equipment.

What's the Easiest Exercise You Can Do?

You'll have a much better chance of getting daily exercise if you pick an exercise that's easy to do!

It also helps to pick an exercise that:

  • Doesn't require you to spend money on a gym membership
  • You could do with a friend or family member (or your dog)
  • You can do pretty much everywhere!

Wanna know what this exercise is?

Walking.

Just walking?

Yes.

Woman walking outside

If you can walk for at least 30 minutes a day, you'll be in much better control of your weight.

Walking for 30 minutes a day will also help you reverse Type 2 Diabetes, Prediabetes or Insulin Resistance and prevent a whole bunch of other diseases too.

AND if you can walk for closer to an hour a day, you'll lose weight if you need to.

I've worked with women who have lost close to 100 pounds simply by walking more every day – walking works!

The National Weight Control Registry has tracked thousands of people who have successfully lost weight and kept it off.

94% of the people that lost and kept off weight increased their physical activity.

Want to know the most popular exercise these people did?

Walking!

Take your cue from those who have lost the weight and kept it off – get walking!

So, now we know walking is the easiest exercise AND the exercise people use to successfully lose weight and keep it off!

Now let's talk about The 5 Truths You Must Know Before You Start so you'll know how to set exercise goals you'll actually keep.

We'll use walking in our examples since that's the easiest exercise you can do.

Truth #1: Exercise Goals Work Much Better if You Figure Out ALL the Health Benefits You'll Get If You Do Them (and what will happen if you don't)

A lot of women set exercise goals without really knowing what they hope to get in return.

If you do this, you're setting yourself up for failing big time.

It's SUPER important to get a clear understanding of ALL the benefits you'll get if your do your exercise goal.

Knowing the benefits you'll get will REALLY help you stay focused when you're doing your exercise goal day in and day out.

Knowing the benefits also helps you understand what will happen if you DON'T do your exercise goal.

Why is it important for you to know what will happen if you DON'T do your exercise goals?

Because if you have Insulin Resistance, Prediabetes, Type 2 Diabetes or you're obese, you'll likely experience severe health consequences if your health doesn't change!

Here's an example of knowing the benefits of your exercise goal and what will happen if you don't do your goal:

If you walk for 30 minutes every day, here are the benefits you'll get:

  • Better blood sugar control
  • Better control of your weight
  • You'll feel a whole lot better in your body

You'll also be actively working on preventing Diabetes!

If you DON'T walk every day, here are the consequences you'll get:

  • You'll struggle more with blood sugar control
  • You'll struggle more with weight control
  • You'll probably feel quite crappy all the time

You'll also be missing out on the health benefits of exercise to prevent Diabetes...so bad health stuff is more likely.  

See the difference between exercising and not exercising?

Exercising regularly makes a huge difference to your health.

And KNOWING the difference will help you to stay on track and keep you motivated.

If you want to learn more about setting goals, CLICK HERE to read my blog post: How to Set Health Goals You’ll Actually Finish

Truth#2: Exercise Goals Work Much Better If They're Realistic

Ladies, I have to tell you this...you're setting yourself up for a terrible situation if you set unrealistic exercise goals.

Why?

Because with unrealistic health goals, you'll feel defeated and overwhelmed within days AND then you'll give up!

Who wouldn't if their exercise goals were unrealistic?

Be Honest and Think About Your Situation

Be honest with yourself and don't commit to more than you can actually and realistically do!

You'll probably have to figure out:

  • How much time you have in each day
  • If you can realistically rearrange your day to make sure you exercise
  • If you need help to stay on track

Getting help is ok! Especially since having a little bit of accountability is often what makes the difference between completing a goal or giving up along the way.

HUG - keeps you on track

Our Healthy U Group is a perfect example of women staying on track to their health goals thanks to the accountability of very small, weekly mini-assignments that are totally realistic and doable.

Be honest with yourself and see if your budget can handle getting some accountability like that.

So, how do realistic exercise goals and unrealistic exercise goals compare?

You can easily see the difference!

Realistic Exercise Goal

Walk for at LEAST 30 minutes a day, 5 days a week

Unrealistic Exercise Goal

Walk 3 hours every day and fit into a size 0 bikini by summer


Who has the time to walk for 3 hours every day? And the size 0 bikini is totally unrealistic too...unless you're 11 years old.

If you want to learn more about setting goals, CLICK HERE to read my blog post: How to Set Health Goals You’ll Actually Finish

Truth#3: Exercise Goals Work Much Better If They're Specific (and Measurable)

You need to know that exercise goals don't work very well if the goals are wishy washy and unfocused.

It's also super hard to know if you've actually done them.

Not sure what I'm talking about?

Well, if you make the exercise goal to simply "walk more," what does that really mean?

If you walked around the mall for 5 minutes, does that mean you reached your exercise goal and you're done?

On the other hand, if you set a specific exercise goal that could be measured, it would be SUPER easy to know if you're actually reaching your exercise goal.

Here's an example so you can see the difference:

Specific and Measurable

"I'm going to exercise more by walking 30 minutes a day, 5x a week for the next 3 months"

It's pretty easy to see this exercise goal is specific and easy to measure. 

Not Specific or Measurable

"I will walk more"

(Huh? What does this even mean? What does this look like day in day out?)

This goal is totally open to interpretation and confusion.

Be Smart and Get a Fitbit

It's really easy to see HOW much you're walking if you get a Fitbit.

With a Fitbit you can easily set a super specific walking goal and see every day if you did it.

You can even tell your Fitbit to remind you to start moving if you're sitting around for too long...it's really a no-brainer to get yourself a Fitbit!

Smart women get a Fitbit so they don't have to worry about keeping track of their walking.

Fitbit Alta Buy Now

If you want to learn more about setting goals, CLICK HERE to read my blog post: How to Set Health Goals You’ll Actually Finish

Truth #4: Exercise Goals Work Much Better If You Write Them Down

Do you want to know one of the easiest ways to forget your health goals even exist?

DON'T write them down!

Hey, we're all human and it’s hard for you (and me) to remember everything we have to do.

That's why you make a list when you go to the grocery store.

That's why you keep a calendar on the fridge so you don't forget when it's your turn to pick up the kids from school!

AND in the same way that the grocery list or fridge calendar comes in handy, you'll have a much better time remembering you have exercise goals IF you write them down.

  • Write down your exercise goal. Make sure it's specific and measurable! (see Truth #4)
  • Post your exercise goal on your fridge or your bathroom mirror
  • Keep track of your progress AND check off the days you did your exercise goal

Want your own exercise tracker you can print off and fill out?

CLICK HERE to get your FREE Power In The Group Exercise Tracker

It's free and my gift to you!

If you want to learn more about setting goals, CLICK HERE to read my blog post: How to Set Health Goals You’ll Actually Finish

Truth #5: Exercise Goals Work Much Better If You Break Down Your Big Exercise Goals Into Smaller Micro-Goals

Setting a time period for your exercise goals is a really smart thing to do!

BUT! the longer the time period, the more likely you are to get super distracted and give up.

Don’t fret if this sounds like you! This is totally normal and happens to everyone.

Since keeping focused is a challenge, it makes sense to break down your BIG exercise goals into MICRO goals.

That way, your MICRO exercise goals are finished quickly and you can move on to the next part of your BIG goal.

Here’s what I mean:

Let's say your BIG goal is to walk for at LEAST 30 minutes a day, 5 days a week for 6 months.

That's a great Exercise Goal...

...but the length of time makes it a pretty BIG exercise goal.

To finish that goal, you'd have to stay focused for 6 months before you can say you did it!!!!

(6 months is a long, long, long, long, long time.)

So, to make sure you don't get distracted and to make sure this BIG exercise goal gets done...simply break down the length of time into SMALLER time periods...like by the week.

That way you don't have to stay focused for 6 months straight...just for one week at a time!

You'll also get a whole bunch of your MICRO goals done along the way so you'll feel like you're accomplishing something! 

Here's what this would look like: 

BIG Goal: Hard to Stay Focused

Walk for at LEAST 30 minutes a day, 5 days a week for 6 months.

No celebrating until 6 months is up...what a total bummer!

MICRO Goal: Easy to Stay Focused

Walk for at LEAST 30 minutes a day, 5 days a week for week #1.

Celebrate your week #1 accomplishment.

Then walk for at LEAST 30 minutes a day, 5 days a week for week #2.

Celebrate your week #2 accomplishment.

Then walk for at LEAST 30 minutes a day, 5 days a week for week #3.

Celebrate your week #3 accomplishment.

Then walk for at LEAST 30 minutes a day, 5 days a week for week #4.

Celebrate your week #4 accomplishment.

Then walk for at LEAST 30 minutes a day, 5 days a week for week #5.

Celebrate your week #5 accomplishment.

Then walk for at LEAST 30 minutes a day, 5 days a week for week #6.

Celebrate your week #6 accomplishment.

Continue with your MICRO goals week after week until you get to 6 months!

(You'll notice using MICRO goals means you get to celebrate WAY more often and you don’t have to stay focused for long periods of time!)

How to Set Exercise Goals You'll Actually Keep: Wrapping Things Up

So, those are The 5 Truths You Must Know Before You Start setting your exercise goals.

Now you know how to set exercise goals you'll actually keep. Yippee!

So...what are you waiting for? You can get exercising today!

And don’t forget to download your FREE present by clicking the link below:

FREE Power in The Group Exercise Tracker – CLICK HERE

Want Personal Help Setting and Finishing Your Exercise Goals?

We have exactly the help you need.

Women in our Healthy U Group Diabetes Prevention Program are setting and finishing exercise goals like these every day!

HUG - keeps you on track

You see, every Monday we all get the same very small, very easy mini exercise goals that only last one week...that way it's never overwhelming AND we're all in it together and supporting each other.

You'll also get help setting and finishing any food or lifestyle goals too!

To learn about becoming a HUG Sister in our Healthy U Group, click here.

HUG features and benefits

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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