10 Small Healthy Goals That Can Help You Achieve Your Long-term Fitness Goals

October 6, 2022

You have started your new fitness journey and are looking for any hack to make your goals more achievable. This time you will do everything you didn’t do the last time you started your diet. 

You are going to:

  • Get stronger in the gym.
  • Eat healthier.
  • Get leaner.
  • Fit into that bathing suit before the summer.
  • Become the healthiest version of yourself.

You might have set these goals before and were burnt out after a month. That is okay! If fitness was easy, we would all have six packs, right? However, we will work to ensure you have some simple tools and ways to make your dream a reality without causing you to hate fitness. 

The problem with goal setting is that many of us believe that starting our new diet will automatically wash away our bad habits or negative mindset. People often think their behavior will change for the better when a new day begins.

There is no magic in transformation, only hard work and dedication. You are the one who will ignite the change. The easiest way to do that is by making small, simple changes to your lifestyle that will benefit you in the long run.

When planning goals or making lifestyle changes, focusing on small, simple goals rather than large, unattainable ones is essential. By breaking down a larger goal into manageable pieces, you increase your chances of success and maintain motivation throughout the process.

You can make small changes in your daily routine that will positively impact you and help you achieve larger goals. These small changes can lead to other positive changes, setting you up for success.

These are ten simple yet effective changes to make this time be the last time you start your new lifestyle change.

10 Small Changes With Big Impacts

#1 – Purchase a Water Bottle

Drinking more water is an easy way to improve your mental and physical health. Many of us don’t drink the recommended amount of water daily, which can harm our performance in the gym and our internal functioning.

Water intake is essential for optimal digestion, the transportation of glucose to muscles, and maintaining energy levels during exercise. If you keep a water container close to you, you will always have quick and easy access to water. This could be a gallon jug or a shaker cup that you can fill up as needed. Staying hydrated by drinking water throughout the day can help improve your performance in the gym and allow your body to function optimally.

#2 – Add 30 Minutes of Sleep

It is essential to get enough sleep. This can be difficult when temping activities like late-night Netflix marathons make it hard to go to bed at a reasonable time. However, our parents were right; you need more sleep. 

Lack of sleep can negatively impact your daily productivity in and out of the gym. Getting adequate sleep is crucial for athletes. A lack of sleep can increase hunger and negatively affect the body’s ability to recover from intense exercise. Make sure to get at least 30 minutes more sleep than usual every night.

When creating a sleep schedule, be sure to set an alarm for 30 minutes before your desired bedtime. This will help ensure you get the recommended amount of sleep each night and can improve energy and productivity levels.

#3 – Write Down One Obstacle

What is the one thing you struggled with the most this past year? Getting to the gym? Keeping your nutrition in check? Maybe a more personal issue? Whatever struggles you experienced this past year that you want to work on, write one of them down. You may have more than one struggle but only write one down on a sticky note or on your phone.

Keep this struggle you’ve written down in a place where you see it each morning. By facing your daily struggle, you will be more focused and determined to do everything you can to turn that struggle into an achievement.

#4 – Set a Specific Exercise Time

Many of us thrive in environments that are structured and repetitive. If you are an athlete, practice is at the same time every day. If you work a standard 8-5 job, work starts at the same time every day. This set, repetitive nature keeps you on track with your daily activity.

An effective workout plan should be tailored to an individual’s specific goals. Working out daily can help you stay on track with your fitness plan. The more consistently you work out at a particular time each day, your daily exercises may become another part of your daily routine.

#5 – Remove the Alcohol for 30 Days

Some of you may not be ready to give up alcohol for 30 days, which is understandable. However, doing so can significantly impact your fat loss goals.

Alcohol is high in calories and carbohydrates and can increase your appetite. It can also lower testosterone levels. Cutting out alcohol for 30 days can help jumpstart your fat loss by reducing the number of calories and carbohydrates you consume.

Give it a try and watch how you feel in one-month

#6 – Skip the Appetizer and Dessert

If you often eat out, there are plenty of macro-friendly, healthy food options you can choose from. You may be ordering a nutritious entrée, but are you also indulging in an appetizer and dessert? If so, it may be time to ditch both.

If you want to cut calories, consider skipping the appetizer or dessert. This can help you shave off over 1,000 calories per meal. Reducing your calorie intake is a critical factor in losing weight.

#7 – Clean Your Kitchen

A New Year provides an opportunity to reflect on the past year and set goals for the coming one. January 1st is a symbolic day to clean out your pantry and refrigerator, removing anything that doesn’t support your health and wellness goals.

The holiday cookies, pumpkin pie, and lasagna need to go. Filling your kitchen with clean, healthy food and snacks will help you mentally prepare to emphasize your nutrition.

While new years is the most popular time to do this when you are starting a new diet or lifestyle-changing habit, it is an excellent opportunity to do this as well

#8 – Take a Picture of Yourself Once a Week

One way to track your progress is to take a picture of yourself at the end of each week. Take a picture of yourself in the same place when you wake up each morning, and keep a log of these pictures. Do not analyze the pictures you have taken of yourself after each week, but instead, look back at the series of pictures after 3-4 months.

If you have stayed committed and consistent with your training, you will be amazed at the changes you see in each picture over that period. Sometimes the scale does not tell the whole story, and these pictures can be worth 1,000 words.

#9 – Understand Your Supplements

 Knowing your goals and what you’re trying to achieve before you take supplements is essential.

While many individuals may be considering adding supplements to their diets in the new year, it is essential to do research and understand the purpose of various supplements before making purchases. All supplements are created with different ingredients to serve a specific purpose, so it is key to identify goals and desired outcomes before beginning use.

To ensure that you are taking the most effective supplements for your fitness goals, you must first educate yourself on the various options available. By learning about the different types of supplements and their purposes, you can maximize your results and make this year your best fitness year yet.

#10 – Power of a Gym Bag

If you don’t have a gym bag, it might help you stay organized and motivated to exercise. A gym bag can be a constant reminder to exercise and help you keep your workout gear organized.

If you keep your gym bag in your car or by the door, you will likely go to the gym. This extra motivation can help you push yourself to work out.

Crush Your Goals

Making small changes in your routine can have a profound impact on your body and mindset. Focusing on yourself and making positive changes to your exercise and nutrition habits can help you become the best version of yourself. Remember that even a small change can produce significant results.

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