How to set goals that will set you up for success

It’s almost New Year’s and that means your timelines will be absolutely flooded with proclamations of resolutions. Which is exciting! But, it also makes you wonder how people plan to achieve these lofty goals in 2019.

Are they going in blind? Fueled purely by New Years-esque inspiration? Or do they have a set plan detailing the methodology of how they’re going to get from point A to point B?

The general trend in goal setting seems to prioritize outcome based goals. After all, they are much more overtly glamorous and bold than their behavioral goal predecessors, (you need behavior changes to take place to get you to that fancy outcome you’ve dreamed of all 2018).

I know what you’re thinking, what’s she babbling on about? I thought goals were goals– what gives?

Well my friends, I will tell you!

There are different types of goals:

1. Outcome based goals- often times objective, numerically based, and not within your direct control

2. Behavior goals- focus on, changing or forming habits, carrying out actions that you can take regularly in order to progress you to your big picture goals

In my loose definitions I tried not to use either of the root words within the terms. But, they’re pretty self-explanatory.

Outcome based goals focus on an outcome (duh Kris). An example of this would be setting a specific weight in pounds as your goal, or measurements of waist, hips, etc. in inches.

Whereas a behavioral goal would be to eat a serving of vegetables every morning at breakfast. It’s something that you have direct control over right now.

Your behavioral goal (combined with a few others centered around developing a well-balanced diet and exercise regime) of eating more veggies would likely get you to your outcome based goal of losing weight.

I suggest setting BOTH types of these goals. Identify your big picture dreams and make a road map of how you’re going to get there by STARTING SMALL!

Avoid the all too common pitfall of heading into 2019 hard, declaring you’re going all natural everything and working out 7 days a week.

Woah– slow down there! Ambition is a beautiful thing, but don’t set yourself up for failure.

An all or nothing mentality is sure to have you feeling defeated before you’ve even had a chance to show yourself just what you’re made of.

Identifying what you want your life to look like next year might require a little soul searching, so I highly recommend you check out a post of mine where I explore my priorities by answering a few questions. In this post linked above, I talk a little bit about my struggles and triumphs academically which also reflect my personal growth.

Your goals for 2019 don’t have to be fitness oriented. In fact, you should have a wide array of goals that enhance all faucets of your life.

When it comes to goals in the fitness realm it’s especially important to focus on behavior changes and performance progressions.

It’s easy to get upset when you don’t see the number on the scale going down (or up, depending). If you’re tracking your workouts and increasing in weights, that’s a win! Make sure you give yourself credit for your impressive progressive overloads. Or maybe you shaved a couple minutes off your marathon time— woah, gold star!

Rewarding ourselves when we accomplish what we set out to do is just as important as setting the flashy goals!

Don’t just let the day that you deadlift 200+lbs (or whatever you’re working towards) go by like any other! NO– celebrate that achievement! Treat yourself, share it on social media, tell a friend who has been spotting your from the very beginning.

Make sure you acknowledge your victories properly.

You are amazing, your goals matter, and you will make them happen in good time. Don’t get down on yourself when you slip up or get “off track” –whatever that means!

I’m rooting for you.

Now go create some detailed goals to carry out in 2019. I can’t wait to see you absolutely crush them.

Be well xx.


  1. […] How to set goals that will set you up for success December 28, 2018 […]


  2. […] Check out my other posts on body neutrality and self-acceptance. […]


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