12 Steps to Achieve Your Current Fitness Goals
Fitness Interview
12 Steps to Achieve Your Current Fitness Goals
Are you ready to take your fitness journey to the next level? Hear from a Board Certified Health & Wellness Coach and a Head Coach as they share their expert insights. Discover how to incorporate weight training for muscle mass and build consistency and strength with workouts. With twelve invaluable insights, this article is your ultimate guide to achieving your fitness goals.
- Incorporate Weight Training for Muscle Mass
- Run and Cross-Train for Half Marathon
- Train Smart and Eat Well for Races
- Achieve Consistency with a 100-Day Streak
- Focus on Brain Fitness for True Wellness
- Start Weight Training for Everyday Strength
- Lose Holiday Weight with HIIT Workouts
- Master Nordic Curls with Specialty Bench
- Boost Muscle Power and Stamina
- Improve Cardiovascular Fitness with EXOS
- Enhance Endurance for Business Activities
- Build Consistency and Strength with Workouts
Incorporate Weight Training for Muscle Mass
Now that I am in my 50's, I'm focused on keeping muscle mass and bone strength so I am currently working towards incorporating weight training. I can tend to feel overwhelmed when learning something new or adding something into my morning routine so I'm taking this in small steps. This means starting with shorter workouts such as 10 minutes. I know that even 10 minutes of weights 3 times a week can have an impact and it's getting me into a routine - consistency is key here. I'm also using a weight lifting app on my phone so I have guidance, accountability, and a fun instructor. To get me more excited, I pick my workouts for the week on Sunday so I don't have to do that early morning each day. I lay out my workout clothes the night before so I don't disturb my husband opening/closing drawers before he gets up. With these smaller, more manageable steps, I am better able to show up to accomplish this new goal. Each workout builds my confidence and reduces my overwhelm feeling. This accomplishment helps me feel more empowered and excited about building my strength and long term health. My future me at 80 years old is thanking me for making this a priority now.
Run and Cross-Train for Half Marathon
I want to finish a half marathon right now in less than two hours. Part of my thorough plan to reach my goal is to run, work out my muscles, and take days off. I run four times a week. I do loops to get faster, a tempo run to keep my pace steady, and a long run that gets one mile longer every week. During my long runs, I eat energy snacks and drink water to make them feel like race day. Over time, this mix has made me feel stronger and more sure of myself.
When I'm not running, I do squats and single-leg deadlifts twice a week to get stronger and more secure. The other big part of my plan is to cross-train. I like swimming and riding my bike because they keep me busy and don't hurt my knees too much. I pay more attention to what I eat now and try to pick meals that are high in both carbs and protein to stay healthy and help my body repair after working out. I stretch, foam roll, and get enough sleep every night. They keep me going so I can reach my goal. Every week, it's great to see growth.
Train Smart and Eat Well for Races
My fitness goal is to lose those pesky pandemic pounds.
During the pandemic, I felt stuck, gained weight, and lost motivation when races were canceled. But that's changed! I've signed up for races, rallied my friends, and am now training smart and eating well.
I'm gearing up for the Grand Canyon Rim-to-Rim hike, Mid South Gravel Bike Race, a couple of sprint triathlons, and to finish off 2025, a century bike ride at Tour de Tucson.
Achieve Consistency with a 100-Day Streak
For me, my fitness goal is all about consistency - rather than a certain ideal body weight or even numbers in the gym. I trust that the results will follow if I just stick to the plan. My goal right now (before New Year's) is a 100-day streak of showing up, even if that means a 20-minute walk on rest days. I'm on day 47 and it's like a game to me. The higher the number goes, the less I want to break the chain. I feel great and all of my lifts are improving, but I find that it's a lot easier if I have a daily goal of just showing up.
Focus on Brain Fitness for True Wellness
Fitness Goal: Brain Fitness :star2:**
I'm currently focused on becoming brain fit because I believe true wellness requires harmony between the brain and body. To achieve this, I'm taking several important steps:
1. **Daily Brain Challenges:** I challenge myself with memory games, and learning new skills every day to keep my mind sharp.
2. **Certification:** I became a certified Dr. Amen brain health trainer to deepen my understanding of brain wellness and share that knowledge with others.
3. **Nourishing Diet:** I'm committed to eating a brain-nourishing diet rich in vitamins and minerals that support cognitive function.
4. **Community Engagement:** I actively participate in communities that promote brain health, sharing insights and learning from others.
5. **Prioritizing Sleep:** I ensure I get enough quality sleep, as it's vital for brain health.
By focusing on these areas, I'm working towards a more balanced and healthy brain.
Start Weight Training for Everyday Strength
As a 59-year-old who is starting to lose muscle mass, I have started regular weight training: squats, deadlifts, military presses, curls, and a few others. My specific goals: a) to be able put my roll on bag in the overhead compartment on planes and b) to be able to lift my grandchildren overhead without losing my balance or hurting my shoulders.
I saw that a Norwegian study showed that the benefits of weight training carry forward for a number of years even if you stop after a year, so I am motivated to get my first year in. This should help with preventing falls going into my 60's.
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Lose Holiday Weight with HIIT Workouts
Balancing Business and Fitness to Lose Holiday Weight
As a busy entrepreneur, I'm currently working on shedding some of the extra holiday weight I gained. With my hectic schedule, finding time to exercise has been a challenge, but I've been making small adjustments to prioritize my health.
I've started fitting in quick 20-30 minute workouts during breaks between meetings-usually focusing on high-intensity interval training (HIIT) to maximize calorie burn in a short amount of time.
I've also been more mindful of my diet, cutting back on sugary snacks and focusing on whole, nutrient-dense foods that fuel my body without slowing me down. Tracking my progress through a fitness app has kept me accountable, and I've noticed that even small, consistent changes are making a difference.
It's a reminder that, even with a busy schedule, taking time for myself is essential to long-term health and productivity.
Master Nordic Curls with Specialty Bench
One fitness goal I'm currently working towards is doing a full range of motion Nordic curl.
Nordic curls are the bodyweight equivalent of a leg curl for the hamstrings but are extremely difficult to do.
I'm using a specialty bench that allows me to start Nordic curls at a 45 degree incline so I start more vertical (less load on my hamstrings).
As I get stronger, I can reduce the incline until I get strong enough to do a flat Nordic curl.
I practice these 3 times a week for at least 2 weeks (3 sets of 8 reps) with full control before I move down the angle of the bench.
--
Jose
https://ShreddedDad.com
Boost Muscle Power and Stamina
Right now, my goal is to amp up my general muscle power and stamina. To get that going, I'm throwing more muscle-building moves into my exercise mix, things like hoisting weights and working with my own body's heft. I'm also cranking up how hard and how long I go at my cardio stuff-you know, hitting the pavement or making waves in the pool. Keeping tabs on every step, I've kicked off a workout diary where I jot down the exercises, sets how many times I lift, and the poundage. It's pretty neat for keeping me on my toes and pushing me to keep at it.
Besides working out, making sure I eat right and get plenty of sleep is big on my list. My meals are full of protein, carbs, and the good kinds of fat that give me energy for exercising and help my muscles get better afterward. Getting heaps of shuteye every night is key too - it lets my body fix itself and grow stronger. Mixing all this stuff together, I've got a good shot at hitting my workout targets and keeping up a fit life.
Improve Cardiovascular Fitness with EXOS
Hello,
As a former NFL athlete, I've always been in tune with my body's fitness needs, but right now, my primary goal is to improve my cardiovascular fitness. To achieve this, I registered with EXOS, where I work out for two hours a day. The key to my success lies in the expertise of EXOS's professional staff, who design personalized workout plans tailored to my cardiovascular goals.
By leveraging their guidance, I've created a well-rounded routine that combines high-intensity interval training (HIIT), steady-state cardio, and functional movement drills to enhance endurance and overall heart health. With the structured approach and expert coaching, I'm able to track my progress and adjust my workouts as I continue to push toward my goals.
Cardio fitness isn't just about running long distances or hitting high-intensity intervals; it's about consistency and having a strategy. I'm committed to sticking to this routine and making gradual improvements, knowing that it's an ongoing process rather than a quick fix.
Enhance Endurance for Business Activities
I aim to enhance my endurance and stamina for long-term, high-energy business activities, like networking events. To achieve this, I plan to complete a half-marathon in six months, which provides motivation and structure. I've created a training schedule incorporating running three times a week, strength training, and rest days to support my fitness goals and improve my effectiveness in affiliate marketing and business development.
Build Consistency and Strength with Workouts
I'm working on building consistency with my workouts and getting stronger overall. To stay on track, I've set a schedule, focused on progressive overload in my lifts, and started tracking my progress. It's all about showing up, even on the tough days, and celebrating the small wins along the way.
