Fit ‘n’ Healthy: Time to Tweak Your Goals

Fall is here, 2009 is almost over and I’d like to know if you’ve reached your goals for this year. It’s time to look back at your goals that you set back in January and then re-visited in May. What goals do you still want to accomplish?

Have you reached your goal weight?

Have you accomplished your exercise goals?

Have you made eating clean a habit?

Have you cut sugar out of your diet?

Have you tried something new this year? If not, it’s not too late. Register for an adult dance class, a kickboxing class, swimming lessons, golf lessons, group personal-training sessions, ski lessons or join a running club.

You have a few months left to learn something new in 2009. Get on it! Find something you’ve always wanted to learn, bite the bullet and register for it.

Now, you know what’s next: it’s time to re-set your goals one more time for the rest of the year. Think honestly about where you are currently, what goals you have reached and now where you would like to go from here.

What classes or sessions are going to be offered to you this fall? Can you reach your goal with what’s available? For example, you might have had a goal to learn tennis that you didn’t reach this summer, and maybe tennis lessons aren’t offered in the fall.

It’s time to re-focus your learn-something-new goal on something that is available. Don’t give up on your goal, altogether … just tweak it a little.

If you had a goal to lose 50 pounds in one year, got off track for a few months and now you still have 40 pounds to go, you may want to re-set those goals to be a bit more realistic. Don’t give up, just tweak.

Or maybe you had a goal to be able to complete 10 sprints at 10 miles per hour and you’ve accomplished it. Now it’s time to re-set your goal to accomplish more before the end of the year. You can do more!

Have you remembered to reward yourself for those goals you have reached – both big and small? Look back at the short-term and long-term goals you have had this last year. Did you reward yourself along the way?

Make your goals public: tell someone you trust, someone who will keep you accountable and allow you to reward yourself along the way for your accomplishments. The more you tell your friends and family members what you are trying to do and ask for their support, the more they will help you to “get there”.

Sometimes we do need those eyes watching us, reminding us, motivating us, rewarding us.

Remember when re-setting your goals that they need to be “SMART” (Specific, Measurable, Attainable, Rewarding and Timed) goals.

For example, I will lose 10 pounds of body fat (by October 15, 2009) by completing my workout regime as per my trainer and by eating clean 80 per cent of the time. I will keep a journal each day, and my reward after losing the 10 pounds will be a one-hour massage to be booked before Christmas.

Post your goals in a place where you can see them. Did you create your goal board last month? If so, this is a great place to post these updated goals; if not, now is the time to create one. Use pictures. Use large print. Or, if you’re not into a goal board, per se, post these goals on your fridge or in your car.

Do you need help creating your goals? Ask a friend, spouse or a certified trainer for help. Sometimes someone on the outside can help you with more goal ideas and give you an idea of what may be reasonable for you.

Remember that your goals don’t have to be fitness-specific. Incorporate life goals outside or fitness into your goal plan. Maybe you want to be able to go back to school in 10 years and get or complete a degree. Maybe you want to be around to meet your grandchildren.

Maybe your children are young, you used to be a great figure skater when you were younger and you want to get back in shape to be able to skate with them in a few years. Maybe you have a great idea for a small business and want to start it within five years.

Whatever you want to do, write it down. If you can see it, you can do it.

This column is provided by Peak Fitness. Mrs. Lee Randell is an ACE-certified personal trainer. Contact information and past articles are available at Anyone who wants to begin an exercise program should consult their physician first.

This column is provided by Mrs. Lee Randell, independent fitness consultant, who is an ACE certified advanced health and fitness specialist and personal trainer. You can reach her at

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