3 Steps to Reach Your Fitness Goals

3 Steps to Achieving Fitness Success

With the end of 2011 approaching and those New Years Resolutions just around the corner, it helps to review how successful you have been in reaching your health and fitness goals this year so that you can move forward in 2012 positively. Be honest with yourself when looking at what you have done well and what areas you can improve. Keeping this in mind will help guide you to set realistic and achievable goals for 2012.

Use the information provided below to answer the following questions:

1. Did you achieve the recommended amount of physical activity each week in 2011?

If you did not, write down what your barriers were (for example, lack of time, work commitments, children/family commitments, low energy levels, poor motivation).

2. What are your health and fitness goals for 2012?

Just like in competitive sports make lists of A, B and C goals. Your a goals are 1-3 items that are MUSTS, Bs are 2-6 items that are important, Cs are 2-7 things are are nice things to accomplish.

3. What steps do you need to take to achieve these goals?

Now that you have a list of goals, think of each of these as projects. What are some ACTIONABLE items you can do. Maybe it is hiring a Kinesiologist to help design a program for you. The action step is to give as call to book a consultation or assessment.Another example is if your goal is to stop dropping in to the coffee shop for the scone and coffee in the AM. Your action step could be to take another route to and from work.

How Much Physical Activity is Recommended?

The Canadian Physical Activity Guidelines (released January 2011) recommends:

adultsat least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.

They also recommend muscle and bone strengthening activities (resistance training) using major muscle groups at least 2 times per week. 

The recommendations for

Children and Youth

(5 – 17 years) are

60 minutes of moderate to vigorous intensity physical activity daily

, including vigorous intensity physical activity at least 3 days per week and activities that strengthen muscle and bone at least 3 days per week.Our expertise can help get you there and even beyond the minimum. Lifemoves clients are very active and want to remain so despite any disability injury or medical condition.

Overcoming Barriers to Exercise

Most people face barriers to exercise at some point in their lives. There are many steps that you can implement to overcome these barriers and start to successfully achieve your goals – here are a few examples:

Lack of Time

Schedule activity into your day and make it a non-negotiable commitment. Doing exercise first thing in the morning can be a good way to tick it off your to-do list that day and ensure that other things don’t prevent you from exercising (such as work or family commitments).

Low Energy Levels

Exercise will actually help to increase your energy levels and fight fatigue once you are moving because it releases endorphins into your body that help give you energy and feel good. Next time you are feeling like you don’t have enough energy, force yourself to get out and move and feel the benefits!

Lack of Motivation

Physical activity should be fun. Most of us are able to find an enjoyable activity that can elevate your heart rate and get your body moving. For me, cycling, running, rock-climbing and soccer keep me healthy and motivated to move. Others enjoy dancing to their favorite songs, swimming, snow-sports, aerobics classes or working out in the gym. Find something that you enjoy and learn to love exercise!Some other tips on how to stay committed to your exercise plan include getting into a routine, move wherever possible (e.g. take the stairs, walk to the bus, ride your bike), see a Kinesiologist regularly to keep you on-track, join a team or social group or exercise with a friend/family member/pet.

Lack of Knowledge

Clients often seek the advice of a Kinesiologist because they are unsure of how to continue to stay active or become more active when they are managing a medical condition, injury or disability.

Setting Goals to Get Moving Forward

When setting goals that should be SMART, that is Specific, Measurable, Attainable, Realistic and Timely.


pecific: Answer the who, what, when, where and why


easurable: Put a value on your goal so that you can measure your progress


ttainable: Identify a goal that is important to you so you can develop the attitudes, abilities and capacity to reach it.


ealistic: Is this goal something that you are both




to achieve?


imely: Put a time-frame on your goal to help measure it and track your success

An Example of a SMART goal:

In January I am going to exercise at the gym before work 5 times per week for 30 minutes each session, performing moderate to vigorous intensity aerobic exercise on the treadmill and bike to improve my health and fitness.

How to Track Your progress

Ensure thatyou review your goals and progress regularly and celebrate your successes! If you have a day or week where you have not achieved what you set out to, start fresh the next day and try again

“The journey of 1000 miles begins with a single step”

(Lao-Tzu, Chinese Philosopher)

If you require any assistance with your 2012 goal-setting or if you need help getting moving or staying motivated,

contact a Lifemoves Kinesiologist

– we are more that happy to help you develop a plan to achieve your goals!


Canadian Society of Exercise Physiologists (CSEP) Physical Activity Guidelines (Jan 2011).


Public Health Agency of Canada (PHAC)


Alfred Ball

Practicing Kinesiologist | Certified Fascia Stretch Therapist | Clinical Pilates Instructor. Alfred has been a Kinesiologist since 1999. He started Lifemoves in 2007 to provide exercise therapy and fitness programs for people with injuries, chronic diseases and disabilities. His focus as a Kinesiologist is to empower and to guide people to learn to move with more strength, confidence and ease. He is an avid Lego and Star Wars fan. His other hobbires include writing, playing board games and being active outdoors.

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