Goals Worth Setting This New Year

Happy New Year! With a new year comes the promise of change – for most of us, this means positive change surrounding our health and wellness. One of the best ways to create change is to set a goal. What makes a good goal? And what can you do to achieve it?

A “Worth-While” Goal We all want positive change in our lives – but it’s hard to get anywhere if you don’t have a plan that will align your vision with your actions.

A good goal fits into your image of purpose but is also realistic. To make sure you get there, it’s important that a goal has a deadline and actionable steps you can stick to.

What Can Be Done Success comes easy when you solidify your why then make a realistic goal within a time frame. Along the way, it’s important to establish new habits that will help things stick.

  1. Focus On Your Why: Most of us have no problem getting started, it’s remaining focused down the stretch that keeps us from our goals. For example, if you want to improve your level of fitness, it’s important to examine why – a good reason would be a healthier version of yourself for your family. It will be easier to get to out of the house for a run before work when you examine why you want this change.
  2. Realistic and Specific: Most people want to look like cover models overnight. This just isn’t realistic or even helpful. Most people overestimate what they can accomplish in a short time frame, but underestimate what they could do if they chip away, at small, specific, and attainable goals. For example, let’s say you want to improve your body composition – saying you want to lose weight is not a goal. If you’re 75 pounds overweight it’s also not helpful to say you want to lose 100 pounds. Setting a goal of wearing a favourite pair of pants or outfit is a realistic and specific goal that will help you change your body composition for the better.
  3. Time frame: An important part of achieving a goal is setting a time frame for when you’ll achieve it. It’s practical, since a time frame helps you plan and prioritize. A time frame allows you to work backward from where you want to be to where you are now. For example, a weight loss goal of 10 pounds will probably take at least 10 weeks to achieve in a safe and sustainable fashion. Setting a goal of losing 10 pounds in 12 weeks or a specific date will give you a time frame to work within it. Now we get to the hard part, lining up our actions with your vision.
  4. Align Habits and Actions: Setting goals are easy when you’re motivated, but motivation is a finite resource. Since motivation comes and goes, it’s important to be able to fall back on good habits no matter what. For example, if you have a goal to eat better, it’s important to include more fruits and vegetables in your diet, so you’ve probably set a goal of eating so many per day (e.g. 6-8 servings of vegetables/fruit). Thus, building a habit to include at least one serving of fruit or vegetables every time you eat or snack will help you adhere to this goal.

Setting goals is an important step in becoming the best possible version of ourselves – just make sure you’re aiming for “good” goals – examine your why, then set realistic goals with a time frame, and establish new habits you can stick to.


Dr. Marc Morris PhD, CSCS is a Strength and Health coach living in Saskatoon, SK. Marc’s experience in fitness is varied: he is a competitive strength athlete and International coach but takes pride in helping anyone remove the barriers to live their healthiest lives. Marc can be found on Instagram @marcwmorris, Facebook @Marc W. Morris and reached by email at [email protected].

ROOM IN ORDER Anyone can have a hard time making exercise part of their daily routine, especially when we use work as an excuse. Having a picture of your family around the home is a great motivator and reminder on why you should live a healthier version of yourself.  $24.99.

SAFEWAY If your goal is to eat more fruits and veggies, include them in every meal or snack to help meet your diet goals and maintain good eating habits. Prices vary.

MAXMARA Setting realistic goals, like fitting into that special outfit, will help change your body composition for the better. The more specific and attainable the goal is, you will find your confidence and motivation increase. $873.00

Room in order



GEOX Forgo the boring white and black running shoes, without sacrificing function. More fashionable running shoes allow us to transition our looks easily from the gym to the workplace. Styles vary, $175 – $185.

Lululemon When we look good, we feel good, and we feel motivated to push ourselves harder. Owning “good” gym clothes is a crucial step toward meeting your fitness goals. Prices vary.

Apple Wearing a fitness tracker, like an Apple Watch, can keep us motivated and accountable towards our fitness goals. An fitness watch can provide valuable data that allows you to see what you’re accomplishing and where you can improve. Starts at $519 for a Series 4.



Apple Watch

May we also suggest

the skinny on everything else

Oakridge Gift Card

While some Oakridge retailers will remain open, others will close helping to accelerate the...

Development Milestones

On September 30, 2020, an important milestone will be achieved in the journey to...

Small Actions Can Have a Big Impact

Introducing Canada United, a movement that brings Canadians together to show their support for...

Boost Your Productivity With These Home Office Upgrades

During these COVID-19 times, your home office can be a sanctuary for getting things...