How to Stay Focused on Long Term Fitness Goals

According to the University of Scranton only 8% of people are successful in achieving their New Year’s Resolutions. This may seem like a pretty low success rate but setting goals is crucial to success.  That same study found that people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.  So how do those 8% of goal setters reach their goals?  They do it by FOCUSING on their goals.

How to Stay Focused on Long Term Fitness Goals -

From my own personal experience, here’s how you can stay focused on long term fitness goals:

  1. Set realistic goals: Dreaming big and having big ambitions is fantastic! How else are great things achieved? When setting goals it is important to set realistic goals for yourself so you don’t get frustrated or feel intimidated. Write down your specific goal and then write out as many steps you can think ot that will help make your goal happen.
  2. Identify and Track the Milestones: Identify what exactly you want to achieve, and identify milestones towards that goal. Perhaps you want to lose those last 10 post-pregnancy pounds? You could record your weight loss progress on a weekly or monthly basis.  It is important to recognize what you’ve already accomplished and to celebrate the milestones along the way. By doing this, it helps to keep you motivated during the down or more difficult times.
  3. Keep a Journal: I find that by writing down the tasks at-hand really helps me focus. It allows me to check off things I’ve finished and allows me to see firsthand what I’ve accomplished.  It really helps me to reflect on the journey and build up the confidence that I can achieve my goals.  My blog is my journal, and every Monday I share with you my progress and my plan through the #MotivateMe link-up.
  4. Immerse yourself with things that inspire you: Staying inspired is not something that comes easily. Inspiration is a skill and needs to be honed just like any other skill. Surround yourself with people and things that inspire you.  I read blogs by other triathletes, and have my work desk decorated with my current training plan, medals from past races, and pictures of motivational quotes. 
  5. Do not accept defeat: The road to achieving your goals can become tiresome, frustrating, and you might find yourself wanting to quit. If you have a great goal in mind, don’t allow negative talk – whether it is from yourself or others – to stand in your way. Hold on to your dreams and keep moving forward!

Never give up and other great tips for staying focused on your goals via

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From my own personal experience, here's how you can stay focused on long term fitness goals via @fitcheerldr #motivation #fitness #fitfluential


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  • Deborah @ Confessions of a Mother Runner
    January 2, 2015 at 1:51 pm

    I keep seeing everyone talking about their journals today! I think I need one!

    • Janice
      January 3, 2015 at 6:26 pm

      Thanks Deborah! I printed out monthly, weekly, and daily views from outlook to create my own journal, but you can do the same with google calendar too.

      • CARLA
        January 5, 2015 at 5:15 am


  • rachel
    January 2, 2015 at 5:35 pm

    Great post! There are MANY times in my fitness journey when I lack motivation and focus. Your suggestions are VERY helpful to stay on track.

    • Janice
      January 3, 2015 at 6:25 pm

      Thanks Rachel, I wish you all the best for 2015, cheers!

  • Jen @ Pretty Little Grub
    January 2, 2015 at 10:26 pm

    Great advice. I think tracking the milestones is really important. We often set big goals but its hard to never feel accomplished, small milestones help achieve that. Also writing your goals down. Got to say I love blogging for that. I put my goals out there on the internet so I feel more motivated to achieve them.

    • Janice
      January 3, 2015 at 6:25 pm

      Agreed – my life completely turned around when I started blogging. Cheers!

  • Deryn @ Running on Real Food
    January 3, 2015 at 3:38 pm

    Great tips, Janice! For me, continually finding sources of motivation and inspiration are important, as well as having a step-by-step plan and keeping a journal helps. I agree that inspiration is a skill that needs to be worked on but when you find it, it’s the best! All the best working toward your goals this year 🙂

    • Janice
      January 3, 2015 at 6:23 pm

      Thanks Deryn, good luck with all of your 2015 goals as well, cheers!

  • Cynthia @ You Signed Up For WHAT?!
    January 3, 2015 at 6:45 pm

    Love this – realistic goals are important! I do like big goals too but I have to figure out if they are actually realistic. Like I want to do an Ironman but had to realize that this is not the year for it – I need the kids to be a little older and out of diapers!

    • Janice
      January 4, 2015 at 7:10 am

      A full ironman? Wow! I would love to do it as a relay (if that’s possible) just to experience the magic & excitement as a participant. But you’re very right – depending on your fitness level, what may seem like a big goal to one person, may not be as much of a stretch for another. Right now a full ironman seems like a HUGE goal, but in a few years when all of the training roadblocks are minimised it won’t seem so intimidating.

  • Krysten
    January 4, 2015 at 10:00 pm

    LOVE THESE! Such great reminders and important lessons!

  • Jess@Flying Feet
    January 6, 2015 at 9:34 pm

    Great post! I keep my goals with every one of those tips. You’re spot on. I have a BQ goal that’s going to take some extra dedication this year. I’m DETERMINED to run a fast marathon this year!! I use DailyMile kind of like a journal. But there’s something to be said for that old pen and paper 🙂

  • Jen @ Pretty Little Grub
    December 30, 2015 at 9:52 am

    Great tips Janice. I think realistic goals is key and breaking it into smaller more manageable goals that you can see progress on really helps too.