Setting Goals

By Crystal McCullough, MSN, RN, CSCS

Don’t miss our inaugural LEAN Metabolic Boot Camp– December 15th at 10am with have our inaugural LEAN Metabolic Boot Camp. It’s FREE y’all so invite your friends and neighbors.

Sign Up for the FREE Boot Camp Class at: ==>

“The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.” –Og Mandino


It is so hard to believe that December is upon us! It is almost time to say goodbye 2018 and hello 2019!! This is always the time of year we talk about setting goals.

Goal setting is a huge part of each individual person’s success in fitness (or anything in life for that matter). When goals are not set, what keeps you, the athlete, coming back day after day and putting in the hard work? The answer is nothing. In order to truly have success, you need to sit down and really think about short-term and long-term goals you want to set for yourself. Working toward something always fairs better as far as commitment than doing something for the sake of simply doing it.

Short Term vs. Long Term Goals

Short-term goals refer to something you want to achieve within a short period of time (less than 6 months). Long-term goals refer to something you want to achieve in the distant future (could mean years). I recommend having at least 2 short-term goals and a minimum of 1 long-term goal. As a goal is reached, replace that goal.

This can be looked at from two different perspectives: that of the athlete and that of the coach. As an athlete, you need to be honest with yourself and set realistic goals. Communication with your coach is essential. You must be willing to work hard if you want to reach the goals you have set. As a coach, being aware of your athlete’s goals allows you to help them work toward those goals.

It always helps to keep a journal of your workouts and nutrition journey. In the front or back of your book, write a goal for the month (short-term) as well as something they want to accomplish within 6-12 months (long-term). This makes you accountable to yourself and to each other. Really think about and write them down! It always helps to have accountability and having a visual reminder will continue to motivate you.

Why You Should Set Clear Goals

So, what are the benefits you might ask to setting goals?

  1. It gives you a sense of direction of how your training should look like. It is also beneficial to share these goals with your coach so they can mold your training in a way that gives you the best possible chance of reaching those goals.
  2. It provides you with the motivation you need to continue to return to the gym and work hard. Without a clear goal, it is easy to lose motivation.
  3. Writing your goals down on paper where they are visible to you makes you accountable to them.
  4. Set goals that are measurable and specific. For example, if you want to lose weight, give yourself short-term markers and long-term markers as ways to mark your progress. It can be disheartening to have a long-term goal of losing x amount of weight in a year without setting short-term goals for yourself to mark your improvement.

Now, It’s Your Turn

Whether you are a recreational exerciser, or a competitive CrossFit athlete, powerlifter, weightlifter, or arm wrestler, (you get my point), setting goals will optimize your performance. If you are working toward something, you will be less likely to feel stagnant because you are shooting for something beyond what is happening right now.

After reading this article, I want you to sit down and have a nice long talk with yourself (and your coach!). Define short-term and long-term goals for 2019 that are achievable.

I promise you will be more likely to be successful in any area of your life if you take this approach.

If you live in the Lewisville, NC area, we are offering two upcoming FREE Seminars:

  1. LEAN Metabolic Boot Camp– December 15th at 10am with have our inaugural LEAN Metabolic Boot Camp. It’s FREE y’all so invite your friends and neighbors.

Sign Up for the FREE Boot Camp Class at: ==>

  1. Jump Higher and Sprint Faster Clinic- Saturday, January 12th 10am – 1pm This one is also FREE, so all of you coaches, athletes, and parents of athletes come on out and learn.

Sign Up for the FREE Jump Higher and Sprint Faster Clinic at: ==>

  1. Snatch and Pull Clinic- Next Weekend, also on Saturday December 15th from 11am until 2pm, we are hosting a Snatch and Pull Clinic. If you are an athlete or adult that like to perform the Snatch and/or Deadlift (on any pull), come on our and learn to perform the movements from 3-Time Team USA Head Coach Travis Mash.

Sign Up for only $39: ==>  Snatch and Pull Clinic