Spending less than 10-minutes reading this article can change the way you look at 2025

TLDR

Set S.M.A.R.T. goals. You’re 93.4% more likely to achieve things you set out to do when you create structured goals*.

*I 100% made up that stat but still set S.M.A.R.T. goals; they work better.

You can set goals for pretty much anything; professional, school, the gym, etc.

Track your results for along the way. Having a visual (i.e. on the refrigerator) can help you stay accountable.

Here are some helpful tracking sheets

365-Day Tracker

Weekly Tracker

Choose habits that are likely to lead to your ultimate goal, but also are sustainable. You can always build on behaviors that are easy to accomplish.

Goal setting is one of the 3 major pillars at DMPFIT. We find that when our clients set goals, they define what success looks like to them and gives them a sense of accomplishment when we reflect on a year’s worth of effort.

Step 1 : Set a S.M.A.R.T. Goal

Setting goals can help you;

Bring clarity to what success actually looks like. For instance, “get back into shape” might become “fit into my favorite pair of jeans again”
Set a timeline so you can measure if you’re on track to eventually hit your goal or if you should reevaluate your habits
Provide an opportunity to celebrate when you eventually succeed at something that, at one point, felt impossible

Step 2 : Pair Some Habits That Will Help Guide You to Your Goal

Once you know what your goal is, it’s time to make a game plan for how you’re going to get there. Choose some habits that;

If done consistently will conceivably lead you to your ultimate goal
Are easy enough to get you started. You can always do more once you’ve got momentum on your side
Can be tracked. This is a great way to see if you’re holding up your end of the bargain. Having a visual tracker will tell you if you’re doing what you set out to do and help you stay motivated on days where you would otherwise give up

WHAT ARE S.M.A.R.T. GOALS?

One strategy for setting goals that ensures your goal is clear, possible and has an expiration date

SPECIFIC

Clearly define what success actually is

Instead of “I want to get stronger”

You could say “I want to be strong enough to do body weight chin-ups”

MEASUREABLE

Set a mark that, once surpassed, you can start celebrating

Instead of “I want to run faster”

You could say “I want to run fast enough to complete a 5K race in under 20-minutes”

ACHIEVABLE

Choose a goal that you’re capable of achieving

Instead of “I don’t want to eat any carbs this year”

You could say “I’m going to limit starchy carbs like pasta, rice & bread to 2-3x/week”

REALISTIC

Okay, so your goal is achievable but is it possible under your current circumstances?

Instead of “I don’t want to eat take-out this year”

You could say “Prepare >80% of my meals at home”

Timely

Give yourself a deadline so you have some urgency

Instead of “I want to fit into my favorite jeans again”

You could say “I want to fit into my favorite jeans again so I can wear them on my

family vacation this summer”

I’ll share some of my own personal goals to help get you started

Lifestyle Goal

Pass the HSK Level 6 exam (Chinese language exam) by the end of 2025

Lifestyle Habits

Study Chinese at least 15-minutes every day; track using 365-Day Tracker (>80% = success)
Continue with weekly tutoring; track using Weekly Tracker (>80% = success)
Find a testing center before the end of February
Fitness Goal
Finish climbing the New Hampshire 48-4,000’ mountains by the end of 2025
Fitness Habits
1. Strength train 2-3x/week & cardiovascular training at least 3x/week; track using my Polar watch
2. Do at least 1 winter summit
3. Plan a hiking trip with members of our DMPFIT community

THE FOLLOWING INFORMATION IS FOR DMPFIT ADULT TRAINING CLIENTS

HOW TO EARN YOUR JANUARY BADGE

BRONZE - SUBMIT YOUR GYM & LIFESTYLE GOAL TO DMPFIT COACHES BEFORE 1/31

FIRST DRAFT DUE BY 1/19

SILVER - POST YOUR GOALS ON THE FACEBOOK TO MOTIVATE OTHERS & STAY ACCOUNTABLE

GOLD - ACCOMPLISH YOUR GOAL!

GYM IDEAS

The Basics

Earn bronze bike badge (>1.0 W/LB)
Be able to complete the warm-up pain-free without breaks
Average 2-sessions/week for entire year
Be able to Split Squat pain-free with only 1-pad

Over-Achievers

Earn silver bike badge (>1.5 W/LB)
Be strong enough to do 10 Push-Ups from the floor
Get my body fat % under (insert number)*
Be strong enough to do a Chin-Up with. or without a band

LIFESTYLE IDEAS