“IN 2019, I WANNA BE FIT.”


Good intentions! But no doubt they are the exact same goals/resolutions you had this time last year, and you probably failed, otherwise you wouldn’t be here again. So what’s the difference this time?

Your 2019 health and fitness goals need to be S.M.A.R.T

S –      Specific: well defined, clear, understood by an outsider. Significant: dream big (within reason). If you have 10% body fat to drop to get to your ultimate body fat percentage don’t set a mentally weak goal of only dropping 4%.

M –       Measurable: You need some type of data to prove when you have achieved the goal. How much? How many? Meaningful: Something you really, truly want. Motivational:  Something you think about daily, something you will be beyond proud of once achieved.

A –      Achievable: How can I accomplish this goal? How realistic is the goal? Action orientated: What actions required to accomplish the goal? “I want to win the lotto to become a millionaire” is not an action orientated goal.

R –      Relevant: A relevant goal can answer “yes” to the following questions:

  • Does this seem worthwhile?
  • Is this the right time?
  • Am I the right person to reach this goal?

T –      Time bound: Every goal needs a target date so that you have a deadline to focus on and something to work toward. This part of the SMART goal criteria helps to prevent everyday tasks from taking priority over your longer-term goals. A time-bound goal will usually answer these questions:

  • When?
  • What can I do 6 months from now?
  • What can I do 6 weeks from now?
  • What can I do today?

Trackable: Always working towards constant progression (knowing when you’ve reached a milestone or a goal has been achieved).


“Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal.”
– Elbert Hubbard


Setting SMART goals is a start, but they are usually just words typed into a screen or written on a notepad. Action needs to occur to ensure positive conscious habits are created to overturn your subconscious negative habits that have caused failure in the past.

So, what am I going to change this year?

When it comes to health and fitness the majority of you will have the goal, in some form or another, of losing body fat percentage or ‘toning up’. IMPORTANT – ensure you make changes to create a new lifestyle that can be sustained over a long period of time. Don’t be an idiot and go on some ‘magic shake’ diet to drastically lose weight over a short period of time, only for you to realise how stupidly unrealistic/impossible it is to stick to for any longer than a couple of weeks. And guess what happens next? You go back to the you before the shakes and you put the weight back on plus more, and you are miserable – the definition of the yo-yo effect.

Know your dream and work out the steps to get there. Understand your subconscious habits that cement failure and plan out how you’re going to create new habits for success.

Be honest with yourself.


– What level of commitment are you able/willing to stick to?
– How willing are you to make the sacrifices?
– Are you committed to training every single day of the week 365 days a year and eat the perfect number of calories every day without ever enjoying a wine or beer with your mates? Or maybe its more realistic to train 4 times a week, have the odd cheat meal and enjoy a cheeky glass of wine every second night and understand that the process may take longer?

If you want results faster, commit to changing the more unhealthy habits. Plan a strategy of attack and stick to it. You are where you are for a reason so some effort towards a change needs to be made – you only get out what you put in. Don’t underestimate the power of putting pen to paper/typing letters into a screen (just make sure you action it too). Set aside a good hour for your goal setting, don’t rush it.