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Franklin Antoian
Fitness Expert.
1 of SHAPE's Top 50 Personal Trainers
TPI Golf Fit Pro Level 3
Founder of iBodyFit

Set Your Monthly Goals For January!

Shared on 01/01/2020 @ 1:20pm by Franklin Antoian

It's a brand new year! It's time to set some new goals.

Here's how you can set up your goals so you can succeed month after month and year after year.


To succeed, you'll need to set S.M.A.R.T. goals:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-Sensitive

Specific, Measureable & Attainable

Be sure your goals are specific, measurable & attainable.


If you would like to workout more in 2019, instead of saying, "I will workout more" in 2019," make your goal specific:

"I will workout 3 times per week in 2019."


Make your goal measurable. "I'm going to run for 20 minutes everyday in 2019."


Make sure you can actually achieve your goal. If you have not rode a bicycle in 20 years, don't try to win the Tour de France this year. Instead, set up a goal to enter some local bike rides and races.

Relative & Time Sensitive


If you do not like to run, avoid setting a goal that includes running! You can bike, swim, hike, kayak and more for your cardio workouts.

Time Sensitive

Be sure there is a timeline for you goal(s).

Here's an example of a time sensitive goal:

"I will lose 10 pounds by February 1st, 2019."


Remember, a goal without a plan and time is just a dream!



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