Happy New Year!  With each new year comes New Year’s Resolutions.  Whether you have set some resolutions or not, chances are you have some goals of your own that you would like to accomplish.  Here are some tips on how to set goals that you can achieve this new year.

  1. Set goals that motivate:  In order for you to be able to put in the time and have the commitment to stick to a goal, it must have some meaning for you.  You need to be passionate about that goal and there has to be some strong reason compelling you to keep at it every day in order to achieve it.
  2. Set “SMART” goals:
  • Specific – nail this down – “I want to start running” is not specific enough.
  • Measurable – how will you know when your goal has been achieved if there is no way to measure it – For example “I want to run a 5K by September” is measureable. You either get it done or you don’t.
  • Achievable – wanting to complete a triathlon this year is great – however, if you don’t yet know how to swim, do not have a bike and haven’t started running yet, you most likely are setting something out of reach.
  • Relevant – this means the goal simply needs to fit into your lifestyle. Setting a goal like “I want to become a vegan” might not be the goal for you if you hate vegetables, enjoy meat at almost every meal and have no moral reason to make the switch to a vegan diet.
  • Time-sensitive – Make sure you attach a date to your goal. “I want to complete a marathon” is a great goal, but if you don’t put some sort of date attached to it, it becomes harder to plan for that goal and allows you to push it to the back burner.  Attaching a date helps you plan the goal out and break it down into smaller, more digestible sections.
  1. Set it in writing – studies have proven we are much more likely to get something done when we write it down.  Write out your goal and put it up somewhere you will see that goal every day.  Likely places include the bathroom mirror, refrigerator or maybe even the computer in your office.
  2. Create a plan – start with the end in mind.  Map out a plan for you to take month by month, week by week and day by day. By breaking the goal down into smaller, digestible sections, it becomes less intimidating and keeps you moving forward in small increments.
  3. Stay committed – It’s pretty easy to set a goal. The hard part then becomes sticking with that goal.  Remind yourself why you set this goal in the first place, what it means to you and reward yourself for each success you have along the way.  Keep a journal of your progress because on some days when it’s tough, you can look back and see how far you’ve come, it can inspire you to stay the course.

If you have some goals you are looking to achieve or even if you need help setting some athletic goals for yourself this year, feel free to contact me for a little help and guidance.

Here’s to reaching your goals!   Happy 2017 everyone!


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MJ Gasik started competing in the sport of triathlon in 2003 and has completed 12 Ironman distance races including the World Championships in Kona, HI. MJ is a USAT Certified Coach, Ironman U Certified Coach, USMS Level 4 Certified Coach and is the founder and owner of Tri Right Coaching. MJ has coached hundreds of athletes from beginners through elite to personal bests in distances from sprint through Ironman.

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