The Fitness Zone: Setting Goals

May 2, 2019

by Scott Lindsey:
One of the things that I talk to people about when they first start trying to get healthier is to set goals. Not just any goal, but realistic, measurable goals. In setting goals, you not only want to set long term goals, but short-term goals as well. You can start with something as simple as trying to do 15 minutes of exercise activity 3 times per week. Once you are consistently hitting that goal, move it to 15 minutes per day, 5 days per week.  Then go to 30 minutes per day 3 days per week. Once you consistently meet the goal, move on to the next set goal.

When I first started my fitness program, my first goal was to walk 2 miles, 3 days per week. Once I met that goal, I went to 2 miles per day 5 days per week. The goals that you set really set the tone for the entire fitness experience. Nothing makes you feel any better than the days where you meet a goal, you get to celebrate hitting the goal, and get to move on to a bigger goal.

On the other hand, if you set goals that are unrealistic, it can be detrimental to your mindset and ability to achieve goals. Don’t set them too small, but don’t set them unrealistic either. I reached one of my goals this past weekend by running the St. Jude’s 5K in Nashville. I set this goal about 6 months ago, and worked really hard to train for it because I wanted to run every single step of the race, and not walk any of it. I was able to reach that goal, but if I had set the same goal by trying to run it in October after I began my program in September instead of running it in April, there’s no way that I would have been able to reach it. I would have just set myself up for failure. To set a goal, don’t set it easy, but set it attainable. Always remember, “If it doesn’t challenge you, it’s not going to change you!”

​I tell everyone all of the time, 90% of my fitness program has been about getting myself into the right mindset. It became a competition for me with myself. There were days where my mind would tell me that I didn’t have to put in work that day, and on other days, my legs were sore, or my knees were hurting. It became really clear to me that I could either sit in my recliner watching TV, and complain about my knees, legs, and back killing me, or I could start doing some cardio work and try to do something about it. 

When I first started, it wasn’t uncommon for my knees, legs, and back to hurt, but I was working toward a goal of having them hurt less, or even be pain free on most days. I read a statistic from researchers at Wake Forrest University, that stated for every pound of body weight that you lose; you have a 4-pound reduction in joint stress in your knees. As of this writing, I have lost a little over 100 pounds. That’s over 400 pounds of pressure off of my knees. It’s no wonder that they hardly ever hurt me anymore, unless I’ve done a really hard, intense workout. I’ll take that kind of sore though.

In writing this column, I just want to help educate, and inspire others to know that they absolutely can do it. In September of 2018, I weighed 330 lbs, and couldn’t walk two miles around the track, much less run anything. I just ran every step of a 3.1 mile race. I am nothing special folks. There’s nothing magic about what I have done to lose 100 lbs. It’s been a lot of hard work and dedication, but I promise you, YOU CAN DO IT TOO. You just have to want it bad enough and be willing to start moving in the right direction. 

I would love to help you if I can. You can always contact me at the email address listed below, or you can message me on my Facebook page. Nothing makes me any happier than someone seeing me out and asking questions about my program, or what I’ve done to lose the weight, or asking what they can do to get started.
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Here’s to Better Health!!
Email: scottpastmaster@aol.com
Facebook Page: The Fitness Zone by Scott

This column is about personal experience, shared motivation, and thoughts and opinion on staying active and eating and living healthier. It is not intended to diagnose, treat, cure, or prevent any disease. Please consult a physician before participating in any diet, or beginning any exercise or fitness plan.