Health and Fitness Goals for 2015

Health and Fitness Goals by Personal Trainer Marie Esteban

1. Set clear goals

Set health and fitness goals
Set health and fitness goals

Setting health and fitness goals helps you to create an achievable  health plan, track your progress and modify situations as they arise (holidays, special events etc). Health goals could include: Participate in an organized fun run; walk or bike ride; increase strength; get regular health care treatments rather than just when sore or injured; and lose weight.

Set the goal from short, medium and long. For example:

  • Every week I will try to
  • Every month I will try to
  • By the end of three months I would like to be

The more specific the goal is the more opportunity to succeed in achieving the goal. Remember, those that don’t plan, plan to fail.

2. Get a medical check up

A check-up is always advised if you are commencing a new exercise program or increasing exercise intensity. As they say, “better safe than sorry”.

3. Engage a personal trainer

Personal Trainers can personalise your fitness and health goals. They can show you how to exercise safely and multiple ways of exercising, assist with nutritional support, motivate you and refer you to health professionals, such as chiropractors, that will assist in achieving your goal.

4. Start with something fun

Just get your body moving. What you do when you start is important but if it is too complicated and too scientific or hard you won’t stick to it. It’s better to start with an exercise that’s not too intense, get some results so it motivates you to keep going and then increase the intensity. There are so many options, that will fit into your schedule, that you can try such as cycling, walking and pilates to name a few.

5. Progress slowly

I see it too often, people going hard and fast into a new program only to get injured or stop. Less is More when you start. If you have been sedentary or not very active, you want to create a routine that is do-able, manageable and realistic. How do I know how much to increase my exercise by? There are many options here and it is dependent on so many factors (lifestyle, health, goals, fitness). Generally a 5 minute increase per week until you achieve 60 minutes is one option. Another option would be to increase the intensity by 5-10% (this is where a personal trainer or coach can guide you) is also another option.

6. BE PATIENT with health and fitness results

This has to be the biggest one. Rapid weight loss or health and fitness changes are not recommended. It is a sure way to have an injury or quit. Take your time. You want to create a lifestyle change not an overnight change. Remember if it took you years to be in the position you are now, you need to be gentle and patient with your progress to get to where you want to be.

Healthy green smoothie

Healthy Green Smoothie
Healthy green smoothie


  • 1 cup coconut water
  • 1 handful of Kale
  • 1 handful of baby spinach
  • 1/2 Lebanese cucumber
  • 1/2 lemon (skin removed)
  • 1 kiwi fruit (can substitute for slices of
    Fresh pineapple or 1 green apple)


  • Calories: 118
  • Carbohydrates: 15g
  • Protein: 2g
  • Fat: 0g


  • Place all ingredients in a blender and blend until smooth
  • Add ice into blender and blend also if desired. Pour into a glass and enjoy
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