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Three Steps To Reaching Your Goals

Roughly 20% of the U.S. population has a gym membership.  Based on my 20 years of experience in the fitness industry, I would estimate that of that 20%, only one half to three quarters actually regularly and consistently use that membership. I find that the majority of people who struggle with consistency do so because they either lack focus and goals or because they fail to reach those goals.  At Fenton Fitness & Athletic Center, we have found there to be three key components to reaching any goal in the fitness and nutrition realm.

Setting the Goal

First and foremost, we must name our goal.  I suggest writing this goal down and possibly sharing this goal with somebody you trust and who supports you.  When choosing your goal, you want it to be specific, something that can be measured, something realistic/attainable, and you want to give yourself a time frame to accomplish the goal.  Think about why you want to reach that goal.  It can be helpful to place the written goal somewhere visible that you will see on a regular basis.  If we can’t make a given goal happen, we can alter our actions to bring us closer to that goal.


Once our goal is set, we want to write out the behaviors and skills needed to reach that goal.  For example, if your goal is to drop 20lbs, two key behaviors would be eating less calories and being more active.  In the case of somebody who wants to be able to Bench Press their body weight, their skills might be bench pressing progressively heavier weights 2-3 times each week and eating sufficient protein.


After setting our behaviors that are needed to achieve our goal, we must then set up our daily habits or practices that will lead to successful execution of our behaviors, which in turn will lead to achieving our goals.  Our habits for our sample goals might look like this:

            20 pounds weight loss (less calories, more activity)

            -Pack gym bag before going to bed and put in car, including a protein shake in bag

-Go to bed 7-8 hours before alarm is going to go off

-Wake up 15 minutes earlier to eat breakfast at home instead of fast food

-Workout at lunch hour instead of going out to eat with coworkers, drink shake instead of eating lunch.

            Bench Press Body weight (2-3 progressively heavier bench press workouts and more protein)

            -Go to bed 7-8 hours before alarm is going to go off

-Set alarm 1 hour early Monday, Wednesday, and Friday for early morning workout

-Prepare/plan breakfast the before going to bed and pack lunch for next day targeting 0.15-0.25g of protein/pound of body weight.

-Buy quality protein shake, protein bars, and/or Jerky to help supplement protein needs at snacks.  Keep them at home, in the car, and at work.


From start to finish it can be helpful to set up a chart that looks something like this.

It should be noted that it is best to only introduce one major goal at a time into your life.  I recommend picking just one goal and working on that for 3-12 months before adding or changing goals.

Jeff Tirrell, CSCS, CSFC, Pn1


Fitness tratraining_tip_1ining for those of us past 40 years of age is more complicated. Physical performance and recovery capacity are dramatically different. If you need proof, look for the forty year olds in the NBA or NFL. The good news is that with proper planning, consistent performance, and the wisdom that comes with age, we can stay fit and active for a lifetime. I have compiled a collection of tips for the forty plus fitness client.

Get Stronger

After the age of 25, the average American gains a pound of fat and loses a ½ pound of muscle every year. If no action is taken to reverse this trend, the average American will have gained 25-30 pounds of fat and lost 12-15 pounds of muscle by the time he reaches 55 years of age. The average 55 year old American will stand on the scale 12 to 18 pounds heavier, but the true alteration in body composition is far more dramatic.

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