Beginner-Friendly Goal Setting for Lasting Change

Hello, wonderful community! Today, I’d like to discuss an important aspect of your wellness journey: setting achievable goals.Through my work with Inclusive Movement participants and osteopathy patients, I've observed that many people struggle with maintaining consistency in their health and wellness routines and how proper goal setting can have a significant effect on progress and results.

Many of us start our fitness journeys with grand aspirations, only to feel overwhelmed and discouraged when we don't see immediate results. But what if I told you that the key to lasting change lies in how we approach our goals? Let's explore some strategies that can set you up for success, no matter where you're starting from.

The Power of Small Beginnings

One of the most common mistakes I see is people trying to overhaul their entire lifestyle overnight. While the enthusiasm is admirable, it's often unsustainable. Instead, I encourage you to start small and build gradually.

Consider this: rather than committing to an hour-long workout every day, why not begin with a 5-minute video every other day? It might seem insignificant, but these small steps create a foundation of consistency and build your confidence. As you grow more comfortable, you can incrementally increase the duration and frequency of your sessions.

Here's a practical example of how this might look:

Weeks 1-2: Follow a 5-minute video every 1-2 days

Weeks 3-4: Increase to 10-minute sessions

Weeks 5-6: Progress to 15-minute sessions

By the end of six weeks, you'll have established a solid routine, and those 15-minute sessions will feel much more manageable than if you'd tried to jump straight into them.

Shifting Focus: The Power of Process Goals

When we think about fitness goals, our minds often jump to outcomes like weight loss or running a marathon. While these can be motivating, they're not always the most effective for beginners. Instead, I encourage focusing on process-oriented goals.

Process goals focus on the actions you can control, rather than the outcomes. They provide a clear roadmap and allow you to celebrate victories along the way. For instance, instead of setting a goal to "lose 20 pounds," you might aim to "follow a 2-week low-impact exercise program that is guided and suitable for me."

Other examples of process goals include:

• Preparing one home-cooked meal every weekend
• Practicing deep breathing for 5 minutes before bed each night
• Completing a 15-minute seated exercise and mobility session 3 times per week

These goals are specific, actionable, and entirely within your control. They also contribute to your overall wellness without the pressure of a particular outcome.

SMART Goals: Your Blueprint for Success

You may have heard of SMART goals before, but let's look at how we can adapt this framework for beginners in exercise and wellness. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound.

Let's break down an example:

"I will do a 15-minute seated exercise and mobility session 3 times per week for the next month."

• Specific: The goal clearly states what will be done (15-minute seated exercise and mobility session) and how often (3 times per week).
• Measurable: You can easily track whether you've completed three sessions each week.
• Attainable: The goal is realistic for a beginner, using seated exercises that are suitable for various ability levels.
• Relevant: It aligns with the overall aim of improving fitness and mobility.
• Time-bound: The goal has a clear timeframe of one month.

By framing your goals in this way, you create a clear path forward and set yourself up for success.

The Social Element: We're Stronger Together

One of the things I'm most passionate about at Inclusive Movement is the power of community. When it comes to goal setting, incorporating a social element can be incredibly motivating.

Consider setting goals that involve others or leverage social support. This might mean:

• Joining our beginner-friendly community for encouragement and accountability
• Starting a challenge or course with a friend or family member
• Sharing your weekly wellness goals with a trusted confidant

Having others involved in your journey not only provides support but also adds an element of fun and connection to your wellness routine.

Finding Your 'Why': The Role of Intrinsic Motivation

While external motivators like looking good in a swimsuit can provide short-term motivation, lasting change often comes from a deeper place. I always encourage my clients to reflect on their intrinsic motivations – the personal, meaningful reasons behind their wellness goals.

Ask yourself: How will achieving these goals improve your quality of life? Some examples might include:

• Having more energy to play with your children or grandchildren
• Reducing pain so you can enjoy your favorite hobbies again
• Improving your mood and overall mental well-being

When you connect your goals to these intrinsic motivators, you're more likely to stay committed, even when faced with challenges.

Embracing Flexibility and Celebrating Progress

Remember, your wellness journey is just that – a journey. It's not always going to be a straight path, and that's okay. Be prepared to reassess and adjust your goals as needed. Maybe you find that morning exercises work better than evening ones, or perhaps you discover a new activity you enjoy. Embrace these changes and adapt your goals accordingly.

Most importantly, don't forget to celebrate your progress along the way. Did you complete all your planned sessions this week? Celebrate that win! Have you noticed you're sleeping better since starting your evening breathing exercises? That's worth acknowledging!

These celebrations, no matter how small, reinforce your efforts and keep you motivated for the long haul.

Your Journey Starts Now

Setting realistic, achievable goals is the first step in your wellness journey. Remember, it's not about perfection or drastic changes. It's about progress, consistency, and creating habits that support your well-being.

Whether you're just starting out or returning to exercise after a break, know that you have the power to make positive changes in your life. Start small, focus on the process, leverage social support, and always keep your 'why' in mind.

At Inclusive Movement, we're here to support you every step of the way. Our guided exercise videos, courses and supportive Community included in the All Access Pass are all designed with these principles in mind, providing you with achievable goals and the support you need to succeed. Our most popular beginner courses are the 14-Day Easy Start Mobility Course and the 4-Week Mobility Masterclass.

Remember, every journey begins with a single step. Why not make today the day you take that step? Your future self will thank you.

Here's to your health, happiness, and the exciting journey ahead!

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