How to Set Fitness Goals with Jama

We sat down with Echelon instructor, Jama Oliver, to get some insight on helpful tips on how to set achievable fitness goals. Setting goals can be challenging and overwhelming, but not with these tips! Jama helped us understand how to set goals that are realistic, achievable, and can keep us motivated. Read more about what Jama shared with us below. 

2. How to tell if a goal you are setting is realistic or not. 

I recommend using the SMART method. Goals should be Specific, Measurable, Achievable, Realistic, and Time-bound. 

For example, if your goal is to eat more vegetables, it would look like this: “My goal is to eat three servings of vegetables every day.” 

• The goal is specific and measurable: three servings of vegetables
• The goal is achievable and realistic: three servings of vegetables every day is something you can do by adding veggies to each of your three daily meals.
• The goal is time-bound: you eat your veggies every day.

An example of a not-so-SMART goal is: “My goal is to get fit.” “Get fit” is not specific, measurable, or time-bound. It is achievable and realistic, but only if you’re more specific. A more reasonable fitness goal would be: “I want to complete a 60-minute endurance ride by March 1.” 

2. What are some examples of realistic goals that you have set for yourself? 

One of my very first fitness goals was running a 5k. I started on January 1 after having spent months walking on the treadmill with a little bit of jogging here and there. I signed up for a 5k with some friends that would take place in mid-March. Not only did I complete that 5k, but after almost three months of regular running, I had created a habit!

3. Is there a goal that you think everyone should have for the New Year? 

A goal that I think everyone should have for the new year is listing ten things you’re grateful for every morning. Beginning your day with gratitude is an absolute game-changer!

4. Is there a goal that you think is overused and people should avoid? 

Losing weight is a tired goal and often leads to unhealthy habits. Instead of focusing on weight loss, I recommend making specific fitness goals, such as working out a certain number of times per year to meet a particular challenge or focusing on nutrition, such as increasing your protein or servings of fruits and vegetables. It is too easy to make unhealthy choices when the goal is appearance-based; when we focus on our health and overall well-being, appearance often improves without even thinking about it.