First off, I want to say that there is nothing wrong with having a goal to lose weight or change the appearance of your body. However, I find that more often than not this goal can lead to negative self-impression of your own body appearance, obsession over the number you weigh on the scale, and can often be discouraging or depressing when you don’t see the number moving the way you desire.

With my clients, even if weight loss or changing body appearance is the primary goal, I encourage them to select a goal that isn’t focused necessarily on weight loss. When we choose a goal that is focused on performance or ability it gives us something to measure that is encouraging and empowering. And more often than not, I find that when people start focusing on this new goal, the original goal of weight loss or body appearance change happens by itself as a result.

I am the perfect example of exactly this situation. Building my upper body strength and improving my arm definition was one of my goals for a long time (and still is in many ways). I was focused on “seeing” a change on the scale or in my arms and felt constantly discouraged by the lack of progress. It wasn’t until I made a goal of being able to do pull-ups that I saw a massive change both in my ability and my physical appearance.

When I switched my goal from appearance driven to goal driven I also experienced a change in my mindset. I was no longer focused on how much I weighed or what my arms looked like, my entire focus was on improving my strength so that I could get to my first pull-up. And guess what, suddenly not only was able to do pull-ups but my body started gaining the definition and strength that I desired for so long. My friends, peers, and clients also started to notice the change in my upper body and I told them that my secret was my focus on pull-ups.

During this time I also started to really take more care in my food choices. Because my focus was on doing pull-ups I wanted to fuel my body with foods that were going to set me up for success in and out of the gym. I started to choose foods that would keep me feeling strong and satisfied.

The best part...achieving my goals did not take an endless amount of cardio, exhausting myself during every workout, or trying to starve/deprive my body of the food it needed and deserved. It took a performance/ability oriented goal, a focused plan for my workouts that I could adhere to, consistency, and a little time.

If you're struggling adhering to a weight loss or body appearance goal, or feeling frustrated and discouraged about your progress I encourage you to change your focus or goal to one that is based on your performance and or ability and the results will follow. Working with a qualified coach or trainer to create a customized plan can help you learn the best way to work towards your goal and help you stay consistent and accountable. When you choose a goal make sure it is specific and measurable so that you can track your progress from week to week, month to month, and year to year. Remember that improvement in your form also counts as amazing progress. 

Below is a list of goal examples that are not focused on body appearance or weight loss.

1. Achieve first pull-up (or improve number of pull-ups, weighted pull-ups, etc.) 

After achieving my first goal of being able to do my first pull-up, I wanted to accomplish doing multiple reps and eventually weighted pull-ups. This past year I have achieved 9 (almost 10) pull-ups and a PR of 10kg (22lb) weighted pull-up. Being able to do pull-ups (especially weighted ones now) makes feel strong, empowered, and badass.

2. Cook one of your own meals each day.

This can be as simple as making a smoothie, toast or oatmeal in the morning for breakfast, prepping some basics for a salad for lunch or dinner such as sweet potatoes, grains, or cooking your protein such as tofu or meat or if you enjoy cooking try to cooking a more elaborate meal.

3. Run a 5k (or distance of choice, or run faster mile time, set a new running PR).

During the current times, having limited access to gym equipment can be a struggle for many. Running could be a new goal to tackle for you this year that doesn’t necessarily require access to a gym or fancy equipment. I recently released my FREE mini guide to Strength Training For Runner’s. If you haven’t signed up to receive your free download yet, please click the image below to sign up for my newsletters and download your free copy.

4. Achieve first push-up off the floor (or improve number of push-ups)

Push-ups are another great performance/ability based goal that require little to no equipment to achieve. You can focus on being able to do push-ups off the floor, a certain number of push-ups, weighted push-ups or more advanced push-up variations. Remember that having a plan and be consistent is key achieving these goals.

5. Deadlift or Squat Your own Bodyweight

If your are fortunate enough to access to gym equipment right now, being able to deadlift or squat your own bodyweight (or more!) is a very empowering goal.

6. Learn a new skill (turkish get-ups, pistol squats, kettlebell windmills, etc.)

Nothing takes more focus than learning something new. Skills such as turkish get-ups, pistol squats, kettlebell windmills, or double under on jump rope are all skills that require strength, mobility, and have many pieces to work on to improve and learn. This can help shift your focus in your training and give your mind something to new to focus on.