All About Goal Setting with Mirela Craciun!

When you set out to make change in your life the very first thing you need to do is set out your goals and define what success will look like.

Goal setting is both a science and an art.  While most people think that setting goals means just picking something you don’t have right now and going for it, there’s more to it than that.  Use these tips to unlock the power of goal setting.

Set goals that are specific and measurable. 

“I will look really good naked” doesn’t really give you anything measurable or specific to work on.  Will you know “good” when you see it?  However, “I will lose 15 pounds of body fat” is specific, since it refers to losing one thing—body fat—and it’s measurable, since it specifies a number—15 pounds

Set goals that are challenging but realistic. 

Goals must be big enough to inspire you to action but not so big that you get frustrated with the impossibility of accomplishing them.  A goal like “I will get in shape and be on the cover of a magazine” is a bit too lofty for most people.  (Sorry I had to be the one to break it to you!)  For someone who weighs 160 pounds and has 25 percent body fat, a challenging but realistic goal is something like “I will be 130 pounds and 12 percent body fat after a full year of training.”

Frame goals around behaviors, not outcomes. 

Do you know the difference between a behavior goal and an outcome goal?  A behavior goal is based on something you can directly control and do yourself, whereas an outcome goal is based on the end product of a series of behaviors.

 Unfortunately, most people set outcome goals such as the following:

  • I will lose 10 pounds in 10 weeks

  • I will make $100,000 next year.


While these goals are specific and measurable as well challenging and realistic, they are outcomes.  Outcomes are beyond your control.  After all, you can’t expect your fat cells to disappear just by hoping they’ll shrink, and regrettably, you can’t force someone to pay you $100,000 a year.

You can control your behaviors, however.  How do you pick better goals based on behaviors?  Try these on for size:

  • I will exercise for at least 5 hours per week.

  • I will set a daily calorie goal and stick to it

  • I will eat five to six meals each day.

  • I will eat vegetables with each meal.

  • I will eat lean protein with each meal.


In the end, if you make goals out of behaviors (behaviors you can control yourself), your outcome goals (things like your metabolism, body composition, salary, and so on) will fall right in line—without your having to worry about them.

Set goals with short term and long term components. 

Make small goals applicable today, bigger goals applicable next week, and even bigger goals applicable next month. Save the biggest goals of all for next year.  In this way, you create mile markers on your road to success.

Tell someone about your goals. 

Once you set your specific goals that you’re committed to sticking to, tell someone about them right away and ask that person to hold you accountable.  If you keep your goals a secret, it will be easier to blow them off.  If you have someone holding you accountable to a higher standard, you’ll be more likely to get it done.


If you follow our guide, you’ll be setting goals like a pro in no time and if you need help setting specific fitness or health based goals, please reach out to us at any time!



About the Author

Mirela Craciun

is a certified member of the Canadian Association of Fitness Professionals and a well respected member of the London Fitness community. Mirela has been helping clients achieve their fitness and body goals in her Elite Personal Training Studio for over 13 years.

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