Selecting a Program and Goals

Before just jumping into a health and fitness journey it is very important to know what you want to get out of that journey.

It is also very important to know what you want to do and what is realistic for you. That will be different for everyone but I want to go over why I chose my program and what good goals look like.

Related: The Best Version of Me Intro Blog


The number one most important rule for goal setting is making them attainable. If you say you want to lose 100 pounds by next month, not only is that not going to happen, you are not going to try that hard to actually attain that goal, it’s not realistic! Number two is setting a timeframe for the goal that is, again, realistic. By doing these two things and really thinking about what you want to get out of exercising and eating right, you are setting yourself up for success. Making short term and long term goals are also a great idea so you are always working at something but accomplishing something as well which feels good and boosts confidence.

Here are my major goals:

  1. I will work out at least 4 days per week.
  2. I will eat at least 4 servings of veggies a day.
  3. I will eat at least 3 servings of fruit a day.
  4. I won’t snack on unnecessary calories.
  5. I will lose 10 pounds in 30 days.
  6. I will lose 30 pounds in 90 days.
  7. I will lose 60 pounds in 10 months.
  8. I will lose 70 pounds in 13 months.

So, not only are these goals set on a time frame and attainable, but I can easily keep track of them and they address areas I know I need help in.

I think the weakness of my goals is attaching solid numbers to the weight that I lose. It is important to remember that this is a journey and no one can do this for a while, stop, and still keep the results. So don’t get discouraged if the number on a scale doesn’t match the exact number you wanted to reach. Heck, initially the number may go up as muscle bulk is added, as it weighs more than fat and soft tissue. Making sure you pick a program that will help build muscle AND burn fat can help with this. Tracking daily will also help me attain these goals and I encourage you do the same.

Related: Simple Exercises That Improve Your Health

My Program:

I have chosen to do an at home program. Recently I have found gyms that offer things I like such as group classes (for comradery and accountability) and free weights and cardio machines. Unfortunately, they didn’t really match my work/free time schedule nor my budget. At the start of the year I jumped on a deal through Beachbody (this is not a product endorsement, just an option) to get their on demand service giving me access to all of their workout programs and nutrition plans for about $100 a year. I started a certain program but the accountability factor wasn’t there and I fell off. I also flared a few things up (look for future posts about exercising with pain) so I fell off the wagon. Long story short, I have chosen to do the 21 Day Fix program which offers cardio, strength training, and yoga training to get a full body workout 30 minutes a day for about 5 days a week. This will help me meet my goals the best and allow me to work out in my free time right at home.

Related: The Most Important Exercise You Can Do

I will be updating my goals each week so you can find out if I have kept up with it. Good luck and please feel free to ask for any advice or give feedback on certain blog topics on our Best Version of Me community page!

By Phil Finemore, PT, DPT

Back in Motion® Physical Therapy – South Portland, Maine

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