What’s up guys, and welcome back to my blog. I’m Jamie Johansson, and today I am going to take you through my Top Tips on How to Set Fitness Goals in 2019, as well as How to Create a Workout Plan.
If you’re new to my little corner of the web, please introduce yourself in the comment section and read on to find out exact steps I take (and recommend!), to start or continue, your fitness journey as informed and tailored to your personal health and physique goals as humanly possible.
This will insure your goals are specific to you, which won’t only provide maximum satisfaction but also maximum ability to succeed and take your personal fitness to the next level.
How to get from where you are, to where you want to be in your Fitness Journey
I am going to take you through my exact steps as to How I set my Fitness Journey and Physique Goals, which are all about evaluating where you are now to know exactly what you need to do to take your fitness journey to where you want it to go.
Today, I am setting up the next phase in my training so I highly recommend you grab a notepad and a pen, a cup of strong black coffee and get ready to tailor these steps to you, so that you can finish this post and video fully informed and write out exactly what you need to do to reach your fitness goals in 2019.
Step 1. Gain Perspective
Your fitness journey is yours. That means it’s about you, your body, your health and YOUR personal aesthetics. Take a photo, or better yet, a video yo capture a true objective view of your physique – extra brownie points for a video so you can see your body in motion.
Why? Because seeing your body through a lens is going to give you a far more accurate picture than that of a mirror. We often find our own minds ar the biggest challenge in our fitness journey, so staying objective and realistic in how you view yourself, rather than nit-picking in the mirror, is going to be a huge factor in your success and ability to stay consistent in working towards your goals, girl!
Step 2. Set Your Fitness Goals
There are two key goals we need to establish, before breaking down the steps in how to achieve them:
- The Performance Goal
- The Health Goal
Step 2.1: Performance Goal
Put simply, the performance goal in your fitness journey is all about analyzing your strengths and your weaknesses. Often literally, but sometimes you also need to take a look at your mindset here. For simplicity’s sake, ask yourself and write down these basic questions (and answers!) in that notepad your grabbed earlier:
- What aspect of your performance do you want to improve? Imagine you are standing further down the line in your fitness journey, whether it’s one month or one year, what do you WANT to be better at than you are right now? hint, it’s the ‘WANT’ in your fitness goals that will keep you going even when motivation falters – and it will, you know.
- Objectively and seriously, what do you want to increase? What do you want to decrease? Fitness level or size of body parts, just be honest. It is your body, and you have the freedom and ability to change it and improve it. We only get one, so make sure you make it strong enough to handle the rest of our lives, sweet.
Step 2.2: The Health Goal
Now, answer these questions:
- How do you want to feel? More energetic, less lethargic etc.
- What does ‘healthier’ mean to you, from where you are today? Stamina, moderation, hydration, strength, increased fitness etc.
This ‘how do I want to feel‘ (if you’ve been honest in your answers!) is often pretty obviously correlated with our current lifestyle.
For example, for me, right now, it’s:
Feeling less lethargic and less BLOATED. Caloric increase and making sure I get enough protein. Better water intake (I literally live and breath black coffee! which makes this very important for my body).
Step 3: Create Your Workout Plan
For me, creating a workout plan specific to my fitness goals comes easy these days – and with practice, it will for you too! In fact, each on will get better than the last. So don’t stop here – the sky is the limit!
As for how you can create a workout plan specific to your own Fitness Goals, go back to step 2. Specifically Step 2.1 (Your Performance Goals!), this is what we’ll build your plan around.
Let me give you an example of my own workout plan.
My Performance Goal: Strength, building legs and glutes. Building back. Strengthening core. i.e I will be training these body parts more than once per week.
- For me this will be 2 back days, and 2-3 leg days.
- The compound movements I will focus on are:
Legs: Squat, hip thrust, sumo deadlift
Back: Pull-Ups, conventional deadlift
3. My weekly workout split (schedule) will most likely look like:
Day 1: Legs – Squat
Day 2: Back – Pullups
Day 3: Legs – Hip Thrust
Day 4: Back (+upper body)
Day 5: Legs – Sumo Deadlift
I like to factor in adequate rest, especially when I incorporate heavier weight/lower reps, and each workout are divided into numbered ‘Days’ for consistency, as I find with being a rather busy person naming something ‘Monday, Tuesday…’ adds unnecessary pressure which can often make you feel like you’ve failed something before even starting – and that’s not the goal here.
If you’ve had a chance to watch my YouTube video below you’ll get a brief insight into how I’d structure Day 1 in my workout split. Incorporating heavier squats into my program is something I’m very keen on doing, as me and squats have rarely got along. I am determined to improve my strength/weight in this lift and am structuring the rest of my workout around the actual performance and muscles engaged in the squat.
Heavy Squat – 5 sets of 6-8 reps, focusing on progressive overload (increasing the weight and/or repetitions each week).
Sumo Deadlift – 4 sets of 8-10 reps
(This exercise will help with engaging the gluteus muscles at the bottom of the squat).
Leg Press – 3 sets of 10-12 reps
(Ensure your stance is kept similar to the width/foot angle you use in your squat, which will aid in the pressing-the-floor-away movement when coming up from the squat position).
Split Squat – 3 sets of 8 reps/each leg
(This will help developing quad and glute strength and even out any imbalances of both legs)
Single-Leg Romanian Deadlift – 3 sets of 10 reps/each leg
(This exercise will help in hamstring recruitment and building stability, as well as core strength).
Air Squats – UP TO 4 sets of 25 reps OR 100 reps
(No weight. This will really burn, I’m not going to lie – but it will ensure we finish the workout like we meant to start it).
I hope you enjoyed this blog post on How I am setting my fitness goals for the rest of 2019, as well as how to create a workout plan.
Did you enjoy this post on ‘How to set Fitness Goals & Create a Workout Plan’?
Thank you so much for reading and if you made it this far, Don’t forget to leave a comment below if you have any questions – none are too big or too small! I look forward to hearing your feedback and let’s get the conversation started.
All my love and good luck in your own fitness journey,
Jamie Johansson, xoxo.
PS. I created Youtube Video below on ‘How to Set Fitness Goals + Create A Workout Plan 2019’, to go along with this blog post. In the video I explain my mindset and how I think when I optimize my workout plan for my fitness goals, so give it a watch if you want to watch my exact thought-process in action!