Putting It All Together

17.07.2017 |

Episode #10 of the course Setting and achieving fitness goals by Aimee Frazier


Get your caps and gowns ready: you are about to graduate from this course! In the last nine lessons, you learned all the tools you need to set and achieve your fitness goals: from understanding how to shape a workout to what factors increase the chances of long-term success. I feel confident that you have what it takes to develop your plan and begin working toward your goals.

This final lesson will guide you through each step of the process to ensure you have a foolproof plan to set and achieve your goals. If you haven’t already written down your goals and plan, this is a great time to pull out a piece of paper or digital note-taking app!

Step 1: Determine which general type of goal you would like to accomplish, so you have a general idea of how to shape your workouts and diet:

• Losing weight

• Building endurance

• Building strength

• Gaining weight

Step 2: Define a more specific goal. What exactly would you like to see? How will you know when you have achieved your goal? Make sure this goal follows the SMART acronym, so it is specific, measureable, attainable, relevant, and has a timeframe. This will ensure that you have every detail covered!

Step 3: Design your workouts to reflect your specific goal. If you need reminders or suggestions on where to start, check out Lessons #2-5, which go over some ideas for building workouts specific to your general goal.

Step 4: Determine how you will track your progress, and then begin tracking your progress on a weekly or monthly basis. Make sure the measurement you take is directly relevant to your goal.

Step 5: Develop your diet guidelines that are shaped toward your fitness goal. Adjust your daily calories to ensure that you’re not eating too little or too much. You may also want to find your ideal macro ratios that can put you on the fast track to your specific goal. Tracking your food is recommended, so you can see if you are on target for your caloric and macro needs.

Step 6: Find a supportive community or friend to partner with. Research has shown that having support while working toward a goal nearly doubles the chances of being effective in achieving that goal!

Step 7: After the first week, measure your progress, and celebrate your victories! If needed, make adjustments to your training workouts, diet, or level of support.

Congratulations on finishing this course! I am excited that you now have all the tools needed to set and achieve your fitness goals. If you want additional tools to assist with a weight loss goal, check out my other course on Highbrow: Weight Management. You’ll love it!

Cheers to your Health,

Aimee Frazier


If you would like personalized support toward your health and fitness goals, we can work together one on one! As a health coach, I partner with people to create realistic, long-term lifestyle changes through behavior change, fitness plans, and research-proven strategies.

Get started!


Recommended book

Bright Line Eating: The Science of Living Happy, Thin & Free by Susan Peirce Thompson


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