New Year's Goals and How To Actually Achieve Them
As a former athlete, you know the importance of setting goals (or at least, you used to). Whether it was pushing your body to new limits on the field or striving for personal bests in your sport, goal setting was a constant part of your training - whether you realized it or not.
However, transitioning from competitive sports with coaches and trainers to maintaining a healthy lifestyle all on your own can pose a unique challenge. With the New Year just around the corner, many former athletes set out with New Year's resolutions in mind… but they don’t always reach them.
Sound like you? If you’re ready to reach your goals instead of falling flat, keep reading to figure out how to make your New Year's goals are more than just good intentions.
In this post, I’ll dvie into goal setting theory and explore how you can effectively set and achieve your fitness, health, and nutrition goals this year. The best part is: You don’t have to wait until the New Year to work these lessons into your life! I use them all the time with my 1:1 fitness coaching clients with a super high success rate - so you know they work no matter when you start.
Why Goal Setting Matters for Former Athletes
As a former athlete, you are accustomed to hard work and dedication. But without clear objectives, it’s easy to lose focus or become overwhelmed. Goal setting isn't just about motivation - it provides structure, direction, and a measurable way to track your progress. Having a clear sense of purpose will help you stay committed to your fitness journey, even when life gets busy.
Setting goals isn’t just about picking some lofty idea - like losing 20 lbs - and expecting it to happen in a week. That’s just not how it works.
How to Set Effective Goals: Goal Setting Theory
Understanding goal setting theory can be key to achieving lasting success. The most effective goals are those that are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Ever heard of it?
This framework, developed by George T. Doran in the 1980s, offers a clear structure to ensure your goals are well-defined and actionable. In case you’ve never heard of it or need a refresher, SMART stands for:
Specific: Your goal should be clear and unambiguous.
Measurable: Ensure you can track your progress with tangible results.
Achievable: While goals should be challenging, they must also be realistic.
Relevant: Align your goals with your broader fitness and health priorities.
Time-bound: Set a deadline to create urgency and keep yourself on track.
By applying SMART principles to your fitness and health goals, you create a clear roadmap for success.
New Year's Resolution Ideas for Former Athletes
Not sure where to start? That’s OK. This section is for you.
Former athletes are used to pushing their limits, but New Year’s resolutions shouldn’t feel like an extension of your competitive years. Instead, focus on sustainable, healthy goals that honor your body’s current needs.
Here are some New Year’s resolution ideas that are popular amongst my 1:1 coaching clients and easy to turn into SMART goals:
Rebuild Strength: Focus on strength training with functional movements that promote overall fitness, not just muscle size. This is often achieved through a process called periodization. As with all SMART goals, you need to get into the nitty gritty here. I’ll give you an example with this one, but try and thing through the rest on your own!
SPECIFIC: Bench press 100 lbs
MEASURABLE: Use clearly marked weights and track your progress in a notebook or app
ACHIEVABLE: What do you already bench press? 100 lbs isn’t a realistic goal if you can’t bench press two 5-pound dumbbells
RELEVANT: Since the broader goal is to building up strength (and probably losing fat, too), this is a relevant goal for you!
TIME-BOUND: Set a deadline. “I will rebuild my upper body strength by bench-pressing 100 lbs by March 15th.”
Loss Fat with Sustainable Nutrition: Set a goal for protein-rich, whole-food-based eating, rather than restrictive diets. This is different than setting a weight-loss goal, because you’re focusing on losing fat rather than muscle/overall weight.
Mindfulness and Mental Health: As an athlete, mental resilience was key to your performance. Focus on setting mental health goals, like mindfulness or stress-reduction practices. Meditation, yoga, journaling, and massage are all small tools to help you reach your overall goal.
Fitness Goal Examples for Former Athletes
If you still need a little inspiration, these fitness goals also translate well to SMART goals:
Run a 5K: Start with a beginner’s running program and work your way up. Once you hit
Achieve 10 Pull-Ups: Set a goal to improve upper body strength by incorporating pull-ups or alternative exercises like lat pulldowns.
Join a Fitness Class or Group: If you’re missing the camaraderie of a team sport, set a goal to join a fitness class or group training program.
Complete a Yoga Challenge: Improve flexibility and mental clarity with a 30-day yoga challenge.
By breaking down these goals into smaller, measurable steps and personalizing them to be both achievable and relevant for your life, you’ll make measurable progress throughout the year.
Health Goals Examples for Former Athletes
Maybe you’re focusing on broader health goals for the New Year. That’s great, too! As we age, taking care of our overall well-being becomes increasingly important. It’s not just about what we look like or how much we can lift. A holistic focus on health helps us everywhere. Some health goal setting ideas include:
Reduce Stress: Practice mindfulness or start a meditation routine.
Improve Sleep Quality: Set a goal for better sleep hygiene by establishing a consistent bedtime routine.
Increase Water Intake: Track your daily water intake and aim for a consistent amount that supports your workouts and overall hydration needs.
Prevent Injuries: Focus on rehabilitation exercises and stretching routines to maintain joint health and flexibility.
Can you think of ways to turn these broad health goals into SMART goals?
Nutrition Goal Setting: Fueling Your Progress
In addition to fitness and health goals, nutrition goal setting plays a key role in achieving overall wellness and is a great place to start for New Year’s Resolutions.
Former athletes may have been accustomed to strict diets, but it’s important to focus on a balanced and sustainable approach to nutrition as you move forward.
Start with goals like:
An example of what one of my coaching clients eats in a day and how she tracks her macro and calories
Eat more plant-based meals: Incorporate more fruits, vegetables, and whole grains into your meals.
Track macros: For those interested in maintaining muscle mass or achieving specific body composition goals, tracking macronutrients (proteins, fats, and carbohydrates) can be beneficial. Increasing protein is one of the first thing’s I advise to all of my coaching clients! Women just aren’t getting enough protein today.
Meal Prep: Set a goal to prepare meals ahead of time to ensure you’re eating healthy consistently, even on busy days.
How To Set and Track Your Goals
Setting goals is the first step. Actually sticking to them is a whole other monster. This is actually why most people fall short of their New Year’s goals and resolutions. Even if you come up with a SMART goal, are you prepared to put in the work? Here are three ways to make it easier:
1) Use a Goal Setting Template
One of the best ways to stay on track with your goals is to write them down and regularly assess your progress. A fitness goals worksheet or goal setting template can be incredibly useful in helping you structure your objectives and break them into manageable tasks. Here's how you can use a simple goal setting template to stay on top of your resolutions:
Goal: Write down your main goal (e.g., “Run a 5K” or “Lift 100 lbs deadlift”).
Action Plan: What steps will you take to achieve this goal? (e.g., “Follow a 3-day-a-week running plan for the next 12 weeks”).
Deadline: When will you achieve this goal by? (e.g., “By April 1st”).
Progress Tracking: How will you measure success? (e.g., “Track running distance and time each week”).
Potential Obstacles: What challenges might you face? (e.g., “Bad weather affecting outdoor runs”).
Support System: Who can help you stay accountable? (e.g., “Join a running group or hire a personal trainer”).
This simple template can be adapted to any fitness, health, or nutrition goal setting.
2) Visualize Success with a Vision Board
A goal setting vision board is a great way to keep your New Year's goals front and center. Creating a vision board is an effective tool for visualizing your aspirations and aligning your efforts with your personal values. Collect images, quotes, and items that represent your fitness and health goals—whether it’s a picture of a strong, healthy body, healthy food, or inspirational quotes about perseverance.
By keeping your vision board somewhere visible, you can maintain motivation and stay connected to your goals. It’s a powerful reminder of your long-term vision as you work toward small, actionable steps.
I honestly love getting my friends together to do one of these in person!
3) Invest in a coach
Have you tried goal/habit tracking or vision boarding without success? Sometimes former athletes need an extra push. It’s what we’re used to, after all!
That’s where a personal trainer can really make a difference. As a former athlete who struggled with an eating disorder after my sports-career ended, I know exactly what you need to do to hit your goals. In my 1:1 coaching program, I help women like you every day set realistic goals that work for their specific lifestyles, offer support and encouragement, and help you track your progress along the way.
Not sure how to treat yourself this holiday season? Invest in your overall health and apply to Liv Your Fit today. Give yourself the gift of health this year and watch how it continues to help you grow for the years to come!
Final Thoughts: Stay Consistent, Stay Focused
When it comes to achieving your New Year’s goals, the key is consistency. Former athletes have the discipline to achieve great things, but remember, the goals you set for your health and fitness need to reflect the priorities of your life today, not just the athlete you once were. Use goal setting as a tool for clarity and motivation. Whether you’re using a goal setting template, creating a vision board, or working with a personal trainer, make sure your goals are specific, achievable, and aligned with your vision of health and wellness.
Here’s to a successful New Year—one where your goals are more than resolutions; they’re reality!
