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From a couch potato, a seasoned fitness person to a professional athlete these 5 tips will challenge where you are, where you want to go and help you get there faster, healthier and happier.


There is no better feeling than setting a goal, planning on how you can achieve that goal and then putting the work in and seeing a great result from it.

Here are 5 things you need to know, learn and apply for you to set goals and achieve them and have great success!

1. Focus – Focus to know where you currently are? Being able to be realistic on your current levels of fitness and performance. Knowing what you want to achieve. Is it a better body, healthier lifestyle, be a good role model or perform at the next Olympics?

2. Consistency – Without consistency you would be simply going for a walk, riding your bike or just going to the gym. Consistency needs to be structured around a plan. Which days do you do what and at what time. What are the weekly measurements to build a base level and then build on this through consistence effort. “You can’t manage what you can’t measure!” KPI’s are Key Performance Indicators which can be anything from how many days you train to distance, time or speed.

3. Challenge – Where would we be without a challenge once in a while. To measure ourselves against others, the elements or our previous efforts. This might be at a gym, a walking group or even by yourself trying to beat a time or distance goal or a Personal Best.

4. Goals – Again here we need to be specific. If you want to be fit, lose weight or be able to keep up with the kids, you needs goals. I’m introducing a tool I use called SMART goals. That is the goal needs to be specific, measurable, attainable, realistic & time bound. Just wanting to be fitter or healthier doesn’t cut it here. An example of a SMART goal would be something like ” To walk around the block 5 times a week till I can achieve it in 12 minutes. I want to achieve this by October”. This goal is now a SMART goal as it fits the 5 parts of the criteria.

5. Next – What will this give us and what are building for? Once you have achieved your goal, what is next on the list for you. So you can walk or run 5 kms what’s your next objective. Your next doesn’t have to be a marathon, it could be becoming more consistent in your training or getting your average time or speed up or down. Your next needs to be something that you have to work hard for without being impossible. On your journey to what’s next you may also find that you need to change. It could be something about yourself or what you believed possible. Your next is really up to you.

Without these 5 tips you will be just going for a walk saying to yourself should of, could of, would of… Especially for us about to have 3 months of Winter it’s time to assess, plan and achieve. Good luck and I look forward to reading your comments and hearing your results.

The Practical Coach.