FREE Shipping & Merch on orders $150+

EmJ's tips on GOAL SETTING: The easiest way to make REALISTIC goals!

I know what you’re probably thinking, “here’s another person telling me to set goals to achieve the results I want” or “it’s easier said than done!” Well I know it can be tedious and sometimes annoying when you ask someone how they achieved their physique or how they made something successful and they respond with “I’m really goal orientate/focussed or “I set short term goals first to keep me on track with long term goals”. I use myself as an example here because in the past I’ve had people ask how I achieved the things I’ve done and I’ve always been very vague with my response.

For those that know me I’m a big believer in setting short term goals because it is the little things that count when you plan on achieving something BIG and SPECTACULAR!

However instead of being so brief and saying that I set both short and long term goals, I thought I share with you HOW I like to set both these goals! I personally believe this is the easier approach to take even if your goals aren’t fitness related it can work for anyone! I learned this goal setting method while I was studying my education degree at university and I’ve applied it to teenagers while I was in schools teaching! Trust me on this one, I know that teenagers think they apparently know everything but if a class of overactive teenage boys can manage to use this method then I assure you ANYONE can!

When setting goals you need to remember to make your goals SMART!


Specific and measureable:

This refers to what, where and how! Be distinct and define your goal as much as possible! The best way to do this is by being specific and clear with your goals so that you don’t create any uncertainties! For example to say that you want to just ‘get fit’ is a very broad goal! Instead try to set a goal that focusses your cardiovascular fitness, strength, flexibility or explosive power. It’s also important to make sure your goals are measureable, for example fitting into a certain item of clothing. You will find this is the best way to track your progress, give feedback and assist you to stay motivation to keep performing! Ask yourself the following questions to help you work out if your goals are specific: Can I identify my goals? What do I want to achieve? How will I know when I have got there? The questions ensure you can work out when you have achieved the goals, and celebrate the fact. Once you have achieved each goal, make sure you celebrate!

Achievable and realistic:

Set yourself challenging goals but remember to set them knowing that you have the ability to actually achieve it! Be realistic otherwise you might set yourself up for disappointment. For example if you aim to lose 10kg in one week, we all know that isn’t achievable, but setting a goal to lose 0.5kg-1kg a week is more reasonable. Take things one step at a time and figure out what short term goals you need to put in place in order to reach your long term goals! Ask yourself the following: Can I achieve this? What do I need? Am I being realistic? Am I willing and able to work for this? Do I believe this is possible?


The best way to achieve your goals and to continue to have a positive attitude and stay motivated is to set a timeframe that is time-related and appropriate! For example you wouldn’t want to set a goal of becoming a professional athlete in any sport for your first year of competing or if you haven’t even had one competition yet. Ensure you’re not trying for the impossible by asking yourself: Can I do this in a reasonable time frame? Be realistic in order to stay motivated and remember that anything worth having requires time and effort!

It’s also important to remember that it may take a few attempts to reach your goal… but that's OK! It is only normal to mess things up so try not to beat yourself up about it. Just remind yourself to get back on track and never give up!

The best thing about following this method is that it can be applied to any goals, not just goals that are fitness related! Using this simple method when setting your goals you will give yourself more peace of mind, stay a lot more focused and will prevent yourself from becoming disgruntled with a goal that you’ve given yourself a week to achieve when normally it would take a year to becoming even half accomplished! If you struggle when it comes to goal setting, sometimes it can be easier to write them all done. Below is something I created to help you set out your goals and to see things a little bit clearer!

“Any goal without a plan is just a wish!”