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In the final part of this series on How to Set Real Resolutions, I will explore 9 strategies to promote goal achievement with your clients and 100 real resolutions you can turn into SMART goals. In Part one I introduced goals, types of goals and the duration of goals. Part two looked at; values, intentions and 7 Powerful principles of goal setting. After this final instalment you should be ready to help your clients start setting real resolutions that are fun and achievable.

9 Strategies for Goal Setting

Goal setting is used in many ways with successful results; it will be the strongest motivational tool you will use in your PT toolbox.

1. Contracting

Writing goals down bring them to life, initially you and your client will agree on goals that are mutually agreeable and SMART. Once you have agreed on the goal you should write them down as part of your client and trainer agreement, then, have your client sign to agree their intentions (goals). The goals will form the basic motivators for their new training plan, and will direct Attention, effort, and persistence to stick to their strategies for achieving their goal.

2. Publicly Display Goals

Once goals have been agreed, you as the trainer should encourage your client to publicly display their goals. This could be on the; fridge at home for themselves and their family, on a notice board, on a kitchen cupboard, or even on social media.

3. Inform Family & Friends

Having a support system for your client is very important. Encourage your client to let their friends and family know what they are setting out to do. By doing this not only are they publicly affirming their goals, they are asking for support. This could simply be; asking friends to choose better places to eat, meet for coffee after they have attended their gym session, or socialise at a local Park Run instead of a local restaurant. Having a support network will help them through more difficult times. Your client does not need to lose touch with friends but simply socialise with them in an environment that will help them achieve their goals.

4. Keep a Diary

Using a diary for your client to reflect on their progress can be very helpful and allows them be honest with themselves. Remember it is important for clients to take ownership of their goals. A diary could also be a blog, or even an Instagram account set up specifically for their fitness plan so that they can; publicly affirm, build a support network outside their friendship circle, aid motivation, and draw on ideas from other people taking part in training plans.

5. Workout Tracking

Tracking attendance for the days the client has taken part in their new plan. This can be a rigid approach to designing training plans; it can pigeonhole the client to only working out on set days. If they miss a day it may cause a feeling of failure. A better way of tracking attendance is to track the workouts completed. By doing this the client can make up a missed session as long as all the sessions are completed that week. This is a much more flexible approach and is proven to be much more effective

6. Set Reminders

Technology and more recently wearable technology has become an integrated way of keeping clients motivated towards their goals. From Apple watches; Fitbit, My Fitness Pal, and even Google calendars can set multiple reminders to; attend workouts, complete meal prep, go to bed, and pack your gym bag. There are numerous other apps out there with this functionality and you will not be short of choices when you come to look at using technology as part of your goal setting strategies.

7. Exercise Prescription

This goes without saying, an exercise plan is essentially a strategy for your client to achieve their goal. To ensure it is effective it must be set within the capabilities and experience of the client. If you set the levels; weights, reps, intensities, tempo, or durations beyond the capabilities of the client. You will simply be setting the client up to fail and miss workouts due to; fatigue, DOMS, feelings of inability and possibly reduce their confidence in being able to complete their new plan. This will result in client drop off, and clients that do not return. Exercise prescription must be challenging but within the capabilities and experience of the client.

8. Balance Sheets

Using a list of “Pros” and “Cons” to help the client understand the reasons for achieving their goals is very powerful. It helps the client see the benefit of achieving their goals, and the negatives of not achieving their goals. This brings the clients current lifestyle into review and what it could look like if they achieve or don’t achieve their goal. If the client was not fully committed before completing a balance sheet, they will certainly be more motivated as a result of completing a personal balance sheet, it helps them make a decision to take action.

9. Group Support

When programming your clients new training plan, find opportunity to introduce them to other clients who you may be training. You could plan for them to attend a small group training session with some of your other clients, or attend a group exercise class that will be beneficial socially as well as emotionally and physically. When people group together with similar goals, values, and intentions it strengthens behaviours and what is considered “the norm” such as, attending a 06:15am core class with you as their trainer every Friday. Because the group knows it will help keep their core strong or define their abdominal areas.

100 Real Resolutions You Can Turn into SMART Goals

Gym

  1. Workout 3 times a week
  2. Complete a full push up
  3. Take a Pilates class
  4. Master a full body weight pull up
  5. Train with Kettlebells once a week
  6. Train like Wolverine
  7. Complete a birthday squat set, and squat your body weight for the number of years old you are
  8. Master a Muscle Up
  9. Go Rock Climbing
  10. Learn how to Squat, Bench, Deadlift, and Row
  11. Go to Yoga once or twice a week
  12. Add some old school lifts to your workout
  13. Try HIIT training with different equipment
  14. Learn 10 different push up variations
  15. Train like Wonder Women
  16. Master the Battle Rope
  17. Try gym based boxing
  18. Take on the 100 press ups for 30 days challenge
  19. Become a suspension training ninja
  20. Understand foam rolling and how it can help your body recover/avoid injury
  21. Try a boot camp class
  22. Learn how to clean with a barbell
  23. Stretch for 10 minutes after every workout
  24. Learn new variations of your favourite go to exercises

Lifestyle

  1. Go walking on a weekend with friends and family
  2. Try rock climbing
  3. Enter an obstacle race
  4. Go Mountain biking
  5. Try a new sport (swimming, running, cycling.)
  6. Get strong and go to a strength class (power lifting club)
  7. Train for a 5k or 10k run
  8. Plan family days that are active (exploring cities or the country)
  9. Travel to work at least once a week by a different route that you have to walk or cycle some of the way.
  10. Plan to be active on holiday (less than usual)
  11. Do a midnight race
  12. Complete the three peaks challenge (National & Yorkshire challenge)
  13. Go on a mountain bike tour of Yorkshire, Scotland or Wales
  14. Got to a fitness convention
  15. Do a treasure hunt with friends in a new city
  16. Schedule your workouts in calendar (avoid double booking)

Diet

  1. Actually plan your shopping list before you go
  2. Be flexible with your macros
  3. Be smart when you eat out – ask to add or remove items from your meal
  4. Drink at least 1lite of water a day
  5. Learn how to feed to fuel your body
  6. Eat breakfast that has 20g protein in
  7. Find a bunch of snacks at 100 calories or below you can eat through the week
  8. Learn how to prep one new healthy meal every week
  9. Ditch fast food and learn how to make a healthy alternative
  10. Do meal prep on a Saturday or Sunday ahead of the week
  11. Go to a cooking class with friends or family
  12. Try Vegan meals
  13. Work out the percentage of macros you need and the calories they provide
  14. Only eat treats on one or two days a week
  15. Learn how to make homemade burgers
  16. Save time and go food shopping when it is quiet (nighttime)
  17. Try new vegetables in your diet like celeriac
  18. Never pay full price for nutrition supplements – find discount codes
  19. Add unsaturated fats to your diet from Avocado, almonds, or salmon
  20. Add a casein protein snack or shake at least 1 hour before bed
  21. Learn the difference between casein & whey protein
  22. Try non meat or dairy protein sources
  23. Drink less coffee through the day
  24. Complete Dry January
  25. Learn how to make mocktails
  26. Lean how to poach eggs
  27. Grow your own herbs and vegetables
  28. Eat regularly through the day and don’t binge eat because you forgot

Wellness

  1. Buy some fancy new gym gear
  2. Train with your friends
  3. Do not hit snooze
  4. Start a meditation practice
  5. Start a fitness diary
  6. Meet with friends for coffees not drinks
  7. Ban tablets and phones from your nighttime routine
  8. Take a relaxing bath once a week
  9. Read a book once a month
  10. Give yourself a reward for hitting your goals
  11. Update your music play list with new music
  12. Take actual rest days from training, work, and any responsibility
  13. Put your goals somewhere visible to keep you going
  14. Plan your workouts the week ahead
  15. Pack your gym bag the night before to save time
  16. Weight yourself a maximum of once a week only
  17. Listen to some audio books/content on the way to work
  18. Walk at lunchtime
  19. Plan your holidays in advance
  20. Do not read emails after 6pm
  21. Introduce yourself to new people in the gym (find more training partners)
  22. Join a running club
  23. Practice 10 minutes or yoga poses in the morning or night time
  24. Write yourself lists of your to do jobs (don’t keep them in your head)
  25. Remember goals are flexible and adjust them to keep motivated
  26. Try kit flying with friends
  27. Remember your manners and smile, say thank you, good morning to more people in your day
  28. Learn a new party trick
  29. Save more money every week
  30. Smile more
  31. Go to bed at the same time every night
  32. Selfie control, avoid daily selfies. Be more creative on your Instagram

I Hope you have found this series on goal setting helpful and that it has given you further insight how to set powerful SMART goals that will aid your clients progress. Remember to keep your goals SMART with flexible workout rules that your client can adapt and ensure they maintain their progress towards their goals.

For more information on our Personal Training Courses please visit our website. If you have any questions our enrolment team will be happy to help.

Paul Dunn

Founder & Tutor

#AimHigher with #PTSkills

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