In the second of our Client Conversations series: How do you set goals that you’ll actually stick to?
Setting goals can feel overwhelming and it is for good reason. It’s likely you’ve set a lot of health and fitness goals and didn’t achieve them. In today’s client conversation, here’s what setting realistic goals might look like.
Coach: “Hey, I know you’re really motivated to hit some new goals and I want to talk through the approach you’ve been taking. You mentioned you wanted to lose 20 pounds in the next couple months. That’s a big target, but I’m curious—how does that goal feel to you right now?”
Client: “Honestly, it feels kind of overwhelming. I know it’s a lot, but I just want to get it done quickly. I’ve tried before, but I didn’t really stick with it.”
Coach: “I get it. That sense of urgency is natural, especially when you’re eager to see results. But the fact that you’ve struggled to stick with goals like this before tells me something. Let’s figure out how to set goals that don’t overwhelm you and that you can actually keep up with long term. How does that sound to you?”
Client: “That sounds like a good idea. I always get frustrated when I can’t keep up with it.”
Focusing on What’s Realistic
Coach: “Let’s start by breaking things down. Losing 20 pounds in a couple months is definitely possible, but not realistic or healthy for most people. Quick fixes tend to backfire because they usually involve extreme methods, which are hard to maintain. Instead, we want to look at something sustainable. How would you feel about aiming for about one to two pounds of fat loss per week?”
Client: “That does sound a lot more manageable. But will it be enough to see results?”
Coach: “Absolutely! If you lose a steady one to two pounds per week, you’re still looking at 4 to 8 pounds per month. That might sound slower, but it’s a pace that you’re much more likely to maintain. Plus, when you combine that with strength training, you’ll also be building muscle, which will give you a better look as your body changes. The big win is consistency. The question you could ask yourself is ‘would you rather see progress and stick with it or hit a huge number quickly but struggle to maintain it?'”
Client: “I see what you’re saying. I’ve tried fast weight loss before, and it always comes back on. I’d rather stay consistent and see results I can hold onto this time.”
The Power of Small Wins
Coach: “Exactly. So let’s create some smaller goals in the bigger picture. What if, instead of thinking about the 20 pounds, we aim for a consistent 4-pound loss in the first month? And then, as you build momentum, we’ll assess from there.”
Client: “Yeah, that makes sense. 4 pounds sounds like something I can definitely do.”
Coach: “Great! Now let’s talk about other aspects of your goal. Weight loss is important to you, but what else? Do you want to feel stronger? Have more energy? Maybe work on something specific like improving your lifts or running performance?”
Client: “I’d love to feel stronger. I’ve always wanted to do a pull-up, but I’ve never been able to.”
Creating Measurable, Attainable Goals
Coach: “That’s an awesome goal. Let’s work that in. We’ll focus on strength training to get you closer to doing that pull-up, which will also support your fat loss. As your body gets stronger, the muscle you build will also help your metabolism, even when you’re resting. The key is focusing on what you can control. If your goal is fat loss and a pull-up, we’ll make sure your workouts and meal choices move you toward those goals.”
Client: “So instead of just focusing on the scale, I can track how my strength is improving too? That makes it feel less stressful.”
Coach: “Exactly. And by adding variety to your goals, it’ll be more motivating because you’re not just watching the scale. You’ll see progress in how you feel, how much stronger you’re getting, and your overall fitness. Let’s set a few milestones—one for strength and one for fat loss. How about this: In 4 weeks, we’ll aim for a 4-pound loss and see how close you can get to doing your first pull-up as a benchmark. Sound good?”
Client: “Yeah, I’m excited about that. I feel like I can stick to that much easier.”
Setting Yourself Up for Success
Coach: “I’m glad to hear that! It’s all about breaking things down into steps that feel achievable and rewarding. And remember, it’s not about being perfect—it’s about being consistent. You might have days that don’t go perfectly, but as long as you stay on track overall, you’ll hit your goals. We’ll adjust as we go, but the key is to take it one day and one workout at a time.”
Client: “Thanks, that helps a lot. I already feel less anxious about it. I think this will keep me motivated.”
Building Sustainable Habits
Coach: “That’s what we’re aiming for—creating habits that stick, not just a quick fix. If you’re ready to make this happen, we’ll get started with a plan that works with your schedule and your goals. I’ll be here to guide you, keep you accountable, and adjust the plan as you go. How does that sound?”
Client: “That sounds perfect. I feel a lot better about this now.”
In this conversation, we shift focus from an overwhelming, unrealistic target to a manageable, motivating plan built around consistency and progress. Regardless of where you are in your journey, setting realistic goals is the key to lasting success. If you need help creating a plan that works for you, REACH OUT TODAY, and let’s build something sustainable together.
