The Single Most Important Way To Set Goals

Linette Teerlink • June 30, 2024

You have goals.


Maybe you want to lose 20 pounds...

Maybe you want to run a 5k...

Maybe you just want to be healthier...


Whatever your goal is, it's important to understand this one EXTREMELY important fact.


Goals are fluid. They change.


And it's important to remember that what your goal is right now, is subject to the circumstances of life. There will be times when you get sick, or work is crazy... and that's okay. When these things happen, losing 20 pounds might not be a realistic goal for you. It might make more sense to scale back your goal and just try to make it to the gym twice a week. That is a perfectly reasonable goal all things considered.


A lot of times we fall into a pattern of wanting to accomplish a goal, life getting in the way, feeling like a failure when we aren't able to accomplish that goal, giving up, then starting it all over again later on down the road.


But what if we took a different approach?


What if the only REAL goal was to get healthy, and all of the micro goals you set for yourself on the way to being healthy were flexible?


I think it's fair to say that most people who work out, do so to be healthy. They want to take care of themselves and look good. That goal in and of itself is more like a journey than a destination. You never own it, you can only rent it. And when you stop paying rent you get kicked out.

But I digress...


Within that goal of being healthy, there are a bunch of smaller goals we set to help keep us motivated.

Let's say your goal is to lose 20 pounds since most people have a weight loss goal. You start attacking this goal, working out 3 times per week and eating clean. You start seeing results pretty quickly and you lose 5 pounds in your first month. "This is it" you think to yourself. "This time I'm actually going to lose that 20 pounds".


But then...your daughter gets sick, so you have to stay home to take care of her. And just as she's getting better... you feel an itch in your throat...it's your turn.

And before you know it, you've been knocked on your butt and haven't been to the gym in 2 weeks!


But not only have you not been to the gym, you haven't been to the office, you haven't knocked anything off of your to-do list at all, because all you've been able to do is take care of yourself.


You are behind.


Listen to me when I tell you this...

That's okay.

That's normal.

It will happen to all of us countless times in our life, and when it does happen, we have to reassess our initial goal.


Because you're behind at work and around the house, it may not be realistic for you to stick to the health routine you had prior to your daughter getting sick. Maybe you don't have the mental willpower to maintain that entire lifestyle at the moment.


This is what you need to do.


Scale back.


It's okay to scale back. It doesn't mean you've failed. Maybe you change your goal from losing 20 pounds, to just making it to 1 workout per week. And as you begin to knock off items on your to-do list you reassess again, and decide you can comfortably fit in 2 workouts per week. Then you absolutely nail the huge presentation at work so you have even more free time. Woohoo! We're back to our original 3 days. You're back into the swing of things, and you've even been able to eat well again!


This is what fitness journeys look like on a micro level.


Your goals are not all or nothing. They need to be flexible, and mold around your life. Not the other way around. What's important to remember as well is the fact that just because you have to adjust your goals... it doesn't mean you've failed.

If anything it means you are succeeding because even though it's slowed down a bit, you're able to keep making progress.


As the saying goes...

"No matter how slowly you go, you're still lapping everyone on the couch."


So keep this in mind next time you feel life getting in the way.

Understand that it's okay to adjust. And when the time is right, begin returning to that original goal. This is how true success happens with fitness.



---
Ready to Transform Your Life? Join Progressive Athletics Today!

At Progressive Athletics, we specialize in helping adults over 40 safely and effectively lift weights, workout, and move better. Our expert guidance has empowered hundreds of Howard County residents to embrace active lifestyles and achieve their fitness goals. Now, it's your turn!

Don't wait to take the first step towards a healthier, stronger, and more vibrant you. Click the link below to learn what makes us different.

https://www.progressive-athletics.com
---

Don't let past setbacks keep you from creating the active lifestyle that you want. Progressive Athletics has helped hundreds of Howard County residents educate, elevate, and create lives that they love. Get started today by clicking the link above or emailing the owner at linette@progressive-athletics.com

Your Pain Isn't Physical, It's Political (kind of)

By Linette Teerlink • April 19, 2025
You ever feel like the world is on fire and someone handed you a water gun?

Is Your Smarphone Helping or Hurting Your Fitness: Here's what you should know

By Linette Teerlink • April 7, 2025
We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.
A group of people are toasting with wine glasses.

Rethinking Drinking

By Linette Teerlink • April 7, 2025
Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.
A woman is sitting in a hospital bed while a doctor looks on.

[WIP?]If this is missing from your workout, it could cost you 30K

By Linette Teerlink • April 7, 2025
Are you investing time and money in your fitness routine but leaving out a crucial component? You might as well be throwing money down the toilet. Neglecting balance training not only undermines your efforts but also puts you at risk of costly falls and injuries. As you age, the stakes become even higher, with balance naturally declining unless specifically trained. Let's explore the financial toll of falls, the importance of balance training, and how Progressive Athletics can help you achieve true fitness. The Financial Toll of Falls Falls aren't just accidents—they're expensive. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among older adults, resulting in over $50 billion in annual costs. The average hospital cost for a fall injury exceeds $30,000, and the financial burden extends to rehabilitation, long-term care, and lost wages. Neglecting balance training is like inviting financial disaster into your life. Balance: Use It or Lose It Balance is a skill that deteriorates with age unless actively maintained. As we get older, changes in muscle strength, joint flexibility, and sensory perception can compromise our balance and increase the risk of falls. Simply put, if you're not training your balance, you're allowing it to decline. But it doesn't have to be this way. My Journey: Finding Balance in My Early 40s In my early 40s, I was passionate about fitness but lacked a comprehensive understanding of what it truly entailed. I relied on running and cycling for my workouts, unaware of the critical role that balance played in overall fitness. It wasn't until I became a fitness trainer that I realized the importance of balance training. At Progressive Athletics, we prioritize balance as a standard part of our workouts, incorporating exercises like single-leg single-arm overhead presses, split squat halos, and straight-leg single-leg holds to challenge stability and coordination. Progressive Athletics: Balancing Fitness and Health At Progressive Athletics, we believe in taking a holistic approach to fitness, addressing strength, power, and balance in every workout. Our proven process starts with assessing your movement patterns, developing your skills through personalized training sessions, and progressing to semi-private training with a focus on balance and stability. Whether you're a beginner or an experienced athlete, our team of trainers is here to guide you on your journey to better health and fitness. Take the Next Step Towards True Fitness Don't let balance training be an afterthought in your fitness routine. Contact Progressive Athletics today to learn more about our programs and how we can help you achieve your goals. With our comprehensive approach to fitness, you can build strength, power, and balance while safeguarding your financial and physical well-being. Don't wait any longer—invest in your health with Progressive Athletics.
A person is pouring coffee from a kettle into a cup.

5 Healthy Coffee Tips

By Linette Teerlink • April 7, 2025
Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!
A woman is doing sit ups on a mat in a gym.

4 People Who Can Keep You Motivated On Your Fitness Journey

By Linette Teerlink • April 7, 2025
When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 
A woman with a backpack is walking up a rocky path in the mountains.

3 Strategies To Take Ownership Of Your Health

By Linette Teerlink • April 7, 2025
There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.
A group of people are doing exercises with resistance bands in a gym.

5 Things To Look For When Hiring A Personal Trainer

By Linette Teerlink • April 7, 2025
As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.
A woman is lifting dumbbells in a gym.

The 3 Types Of Gyms | Which Is Best For You?

By Linette Teerlink • April 7, 2025
“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.
A woman is lifting a dumbbell over her head in a gym.

2 Steps To Stop Getting Frustrated With Your Fitness Results

By Linette Teerlink • April 7, 2025
Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:
More Posts