10 Elements to Successfully Achieve
Your Goals

Setting goals is an important aspect of personal development, but achieving them requires more than just a wish. It demands a well-thought-out process and consistent effort. Whether you are training for a sports event, working towards a career objective, or striving for personal growth, here are 10 essential elements that can help you successfully achieve your goals:

1. Clear Objective

Set clear experience and outcome goals and break them down into achievable sub-goals. Setting the goal is just the beginning of the execution process.

For example: getting stronger. Let’s make this goal more specific:

• What is strong to you? When do you lack strength right now? And looking into the future, when would you feel successfully strong? What do you see yourself doing?
• When do you want to achieve this?
• What do you need to do to achieve this? And what do you need to stop doing to achieve this?
• Whom can help you to achieve this?

2. Detailed Plan

Translate guidelines and practical possibilities into concrete action points, such as a training program, calorie target, meal options, and daily routines.

For example: when you want to get stronger, alongside training frequently with the right intensity, recovery and protein intake are essential. When setting a daily protein goal, follow these steps:

• Calculate your total daily protein intake goal. For example 1.7 x bodyweight of 70 kg = 119 grams of protein per day
• Divide the protein over the daily meal frequency. Let’s say your having 4 meals per day. We will use 120 grams to make the calculation easier. 120 grams of protein divided by 4 meals is 30 grams of protein per meal per day.
• 30 grams of protein equals: 4 eggs and 2 slices of whole grain bread; 250 grams of skim quark with 40 grams of Holie Granola; 125 grams of chicken breast or salmon; 200 grams of lentils and 75 grams of feta of which you can make a salad by adding extra vegetables.

This is how to break down a goal into a detailed daily plan with meal options to achieve the daily protein goal.

3. Reminders

Ensure planned actions are executed by using external aids such as shopping lists, reminders on your phone, and post-it notes on the fridge. Plan your training sessions ahead and treat them like work: you’re going to work also on days where you might not feel like working.

4. Internal Resources

Draw from internal strengths such as motivation, energy, characteristics, skills, knowledge, and your potential. Use affirmations to identify with your goal: “I’m strong and disciplined. I go workout with and without motivation.” or “I’m smart and I know that on the days I don’t feel like working out, my personal training session is scheduled and my coach is there to help me show up and do the work.”

5. External Resources

Benefit from external support, both social (from family, friends, and colleagues) and technical (via apps, smartwatches, books, and podcasts). Tell your friends and family about the goals you set so they will regularly check-in with you. And set daily activity goals on your smart watch, like a steps target to get you to move 30-60 minutes on a daily base.

6. Measurements

Track progress with a training logbook, nutrition app, circumference measurements, scales, or body photos.

At Dymphy Fit we use our Dymphy Fit App to track statistics like body weight and push ups, as shown for two of our clients on the right.

7. Progress Monitoring

Life can throw unexpected curveballs, but with flexibility and creative problem-solving, you can overcome any challenge that comes your way. When faced with setbacks such as injuries or demanding life situations, it’s common for people to veer off course and struggle to maintain consistency. However, in personal training, we understand the importance of adapting your program to suit your current circumstances. By tailoring the intensity and exercises to accommodate your needs, we ensure that you can continue showing up consistently, no matter what life throws at you.

Our focus isn’t solely on achieving perfection sporadically but rather on consistently delivering good performance. We believe that steady progress over time far outweighs occasional bursts of excellence. In short, reflect on your progress by tackling obstacles head-on, and adjusting your strategies as needed.

8. Learning Process

In the pursuit of your fitness goals, it’s crucial to embrace the journey and understand that making mistakes is not only inevitable but also essential for growth. Foster a mindset of self-efficacy, empowering you to ask questions, understand the rationale behind programming choices, and navigate through challenging situations with confidence.

By immersing yourself in the learning process, you gain valuable insights into why specific exercises and lifestyle interventions are tailored to your needs. Through this understanding, you become more equipped to make informed decisions independently, taking ownership of your fitness journey. Additionally, developing problem-solving skills enables you to overcome obstacles with resilience, transforming setbacks into opportunities for growth.

9. Celebrate Successes

Celebrate achieving sub-goals and the final goal. Celebrate small and big successes appropriately, for example, by sharing results with friends and family or rewarding yourself.

10. Post-Evaluation and Future Planning

Reflect on lessons and successes, make a plan to maintain gains, and set new goals for the future!

By applying these 10 essential elements, you can achieve your goals more successfully. It requires dedication, patience, and consistency, but the rewards are worth it. Remember that achieving goals is not just about the end result but also about the journey you take to get there!

Dymphy has been a fitness enthousiast since 2008 and has been working as a personal trainer since 2013. She knows better than anyone the mental challenges of “the couch magnet” where you prefer to sit on the couch after a long day at work rather than train or thoughts such as
“I can also have a nice glass of wine tonight instead of training.”

She is fascinated by the psychological and physiological principles that underlie this. In a nutshell:

Motion leads to emotion. You produce happiness hormones dopamine and endorphins. Exercise instantly makes you feel better!

She works with different methods to get you moving. Interested? Book your free trial session now.

Strength

Slim

Mom (to be)

Fundamentals (beginners)

CrossFit Performance