50 Fitness and Healthy Lifestyle Goals to Get You Moving
If you are like most people, you want to get healthier, but you have no idea where to start. The best way to tackle that is to focus on an area or two and make some realistic goals that will hep you turn those goals into habits. Healthy habits are how we maintain healthy lifestyles. If you need help setting goals, here is a great article to help you get started - 5 Ways to Set Fitness and Healthy Lifestyle Goals That Work.
Don’t try to tackle all 50 goals, or even 10! If you set too many goals, you’ll lose focus and it’s self defeating. Instead, try selecting one goal from each area, fitness, healthy eating and overall wellness. You can zone in on each goal and once you’ve created a habit, you can move onto a new goal! It’s a building process!
Fitness Goals
Do 50 sit-ups
Do 1 chin up (if you’ve already mastered doing a chin up or two, make your goal to work up to doing 10)
Work up to doing 20 push-ups without stopping
Do 1 minute plank (if you are already pretty fit, perhaps you make it a goal to do a 5 minute plank)
Do at least two focused core workouts a week, added to your regular workout or alone. (Here are some core workouts)
Do something active 7 days a week (even if it’s going for a walk)
Walk 10,000 steps a day
Run a mile without stopping
Run a (your number) minute mile
Run your first 5K, 10k, half marathon or marathon
Stretch for 10 minutes (your number) days a week (Here’s a good video to help)
Roll every day
Stretch after your workouts
Do one HIIT workout every week (Here are some HIIT workouts)
Take a yoga class once a week
Try one new physical activity a week (kayaking, bike a new trail, take a boxing class, etc)
Set a few strength driven weight goals - for example to deadlift 100 lbs or bicep curl 15 lbs.
Join our CCK Video Workout program and do three new workouts a week ;)
Healthy Eating Goals
Reduce your sodium intake to under 2,500 mg a day
Eat one purple food a day
Eat one serving of soy a day (https://www.runnersworld.com/nutrition-weight-loss/a27751629/is-soy-bad-for-you//)
Maintain your weight until the end of the year
Cut out all artificial sweeteners
Only eat breads and cereals made with whole grains (https://www.webmd.com/food-recipes/features/the-whole-truth-about-whole-grains#1)
Eat one meal of plant protein a day
Stop eating after (your choice) time in the evening
Stop weekday alcohol drinking
Stop drinking your calories (from juices, sodas, etc)
Cut back caffeine to (your number) drinks a day
Drink 3 cups of green tea a day
( check out more info here (https://ww5.komen.org/BreastCancer/Green-Tea.html)
Eat 1/2 my plate in vegetables at least 2 meals a day
Eat at least 1 Tablespoon of flaxseed a day (https://www.webmd.com/diet/features/benefits-of-flaxseed)
Make sure to get 25 grams of fiber a day for women and 38 grams for men (https://www.webmd.com/diet/guide/fiber-how-much-do-you-need)
Drink 1/2 your weight in fluid ounces every day (tea counts!)
Eat at least one fermented food daily (https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet)
Eat one serving of beans, peas, chickpeas or lentils every day (https://www.google.com/amp/s/www.health.com/food/9-reasons-you-should-eat-more-beans%3famp=true)
Keep saturated fats no more than 5-6% of daily calories - so 2000 calorie diet should have less than 13 grams of saturated fat daily (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats)
Stay under 25 grams of added sugar for women and 36 for men - remember it’s ADDED sugar. This doesn’t count naturally occurring sugar like is found in fruits and most natural foods, this is the added sugar that causes inflammation. (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)
Overall Wellness Goals
Get at least 7-9 hours continuous sleep a night
Go to be the same time every night
Don’t take any computers or phones into your bedroom at night
Start each day with 10 minute quiet time
Use a sauna at least once a week
Dry body brush at least once a week (https://health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you/)
Take a walk during work your lunchtime break
Make a date to meet a friend for lunch every week
Stop online surfing after 8 at night
Join a smoking cessation program
Avoid caffeine after noon to help with sleep regularity
Practice focused breathing or relaxation every day
