Woman blending a smoothie. Text on screen: Fitness progress that actually lasts

Fitness Goals: How to Set Yourself Up for Success

breaking habits fat loss fitness mindset growth mindset self control willpower Jan 27, 2023

If you’re reading this, it’s probably because you have a goal to improve your health or fitness (or both!). 

You may want to lose weight, gain muscle, or optimize your health and maintain what you’ve got right now. 

Whatever your fitness goal is, if you’re starting out (or restarting), you’re probably pretty excited about the journey that’s ahead of you. 

We’ve all been there. We're starting something new, our brains are overflowing with good intentions, and we are hyped!

But then the next day comes, and we struggle to follow through.

We see this all the time, especially with health and fitness.

Before we tell you how you can set yourself up to achieve your fitness goals, we want to remind you to give yourself a break.

If you want to tackle your health and fitness, great!! We’re excited too!

However, please remember to create space for yourself to be new at it. You might not even know how you want to do it yet, or what works well for you.

The cool thing about fitness coaching is that it provides space and time for both of these things to happen. 

We promise that at KJO Coaching, we won't ask you to bite off more than you can chew. In fact, we might need to tell you to dump some things off the spoon and take a smaller bite. 

Since you’re reading this, you’re probably aware that setting fitness goals can be beneficial in many ways — from improving your physical health to motivating yourself to get up off the couch and do something positive. 

But not everyone is aware of what makes a good fitness goal, nor are they aware of how to successfully reach that goal. 

Here’s how you can set yourself up for success with your fitness goals to achieve long-term results.


How to Achieve Your Fitness Goals 


It may be tempting to start doing all the things all at once in an effort to achieve your fitness goals as quickly as possible. But that’s probably not going to be sustainable for you. 

We recommend to our clients that they slow down and try to create good habits that support their goals. 

We’ve put together a list of things you might want in your fitness journey and how you can set yourself up for success and ensure you achieve your goals and maintain the results. 

The best part is that you can apply these tips whether you’re trying to lose weight, gain muscle, or maintain your current physique. 

Some habits you may be trying to adopt:


Eat More Vegetables

If you’re trying to eat more vegetables, whether in an effort to lose weight or simply to increase your fiber intake, you can make it a little easier on yourself. 

Buy steamable options such as frozen vegetables, add vegetables to dishes such as casseroles, and prepare vegetables ahead of time. 

All of these options allow you to eat more vegetables without much extra work.


Get Support For Your Goals

Having a support system on a fitness journey can be a game changer. 

Communicate with your loved ones or housemates that they are an important part of your life. Share with them your goals and what it takes for you to achieve them. 

Ask for support either by asking them to hold you accountable or simply by asking them to understand when you say no to another glass of wine. 


Make Better Food Choices

Dining out is not off the table when you’re looking to lose fat. You just have to make better food choices. 

You can make it easier to eat out if you have a list of restaurants (either in your head or written down somewhere) that support your goals. 

When everyone is at a crossroads in the “where do we wanna eat” conversation, suggest one of those. 

Take control of the situation. That way, you’ll ensure you’re going somewhere where you can have a meal that aligns with your fitness goals. 


Eat Fewer Treats

Say you want to stop buying ice cream from the ice cream stand every day. 

One option is to take a different way home (you’re increasing friction) so you aren’t as tempted when you walk by. 

Alternatively, you can keep a healthy snack in your bag or car to have after work so you don’t use the excuse of being hungry and wanting something to hold you over until dinner time. 

You can read more about increasing friction to break bad habits in this post.


Spend Less Time on Social Media

You may find that you’re scrolling social media first thing in the morning or last thing in the evening and want to ditch the habit. 

Being on your phone right before bed can impact your sleep, so we highly recommend ditching this habit. 

One way you can do this is by putting your phone in a different room or on do not disturb so you don’t get tempted to grab it while you’re still in bed. 

You can also replace the scrolling with another action you’d like to do more of, such as meditation or stretching. 


Fitness Progress That Lasts


Basically, you need to figure out how to best set yourself up for success to increase adherence to the new practice. 

All of these suggestions are things you can do to make lasting changes. 

Chances are, you aren’t looking to improve your health for a few months then get back to where you are now. You want long-term results. 

You want permanent fat loss, muscle gains, and a mindset shift that allows you to enjoy life while maintaining your progress. 

These are all things KJO Coaching can help you achieve. 

We work with busy, high-achieving women who are ready to make a change in their lives but need some extra support, structure, and accountability. 

We take a highly individualized approach to ensure we teach you how to create healthy habits that fit into your lifestyle and support your goals. You won’t see any cookie-cutter workout programs here. 

Click here to learn more about how we can help you achieve your health, mindset, and physique goals. 


And if you’re not even really sure WHAT is holding you back from seeing more success, we’ve got you there, too.

We’ve developed a FREE assessment for you to pinpoint what exactly is keeping you from seeing more success. It only takes 5 minutes; check it out here.

Check out the original post here.


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IG: @kjocoaching

Hi, I'm Kasey!

I coach, mentor, write, and teach with one main focus: Build strong bodies and healthy lifestyles, starting with your mindset.


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