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Fitness Tip Tuesday – My Number 1 Fitness Tip – Setting Goals

By July 3, 2012April 16th, 201415 Comments

Setting Goals in A Female Fitness Program

fitness tips

Starting a female fitness program doesn’t have to be overwhelming. Arming yourself with the proper tools to get things rolling is important. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long-term goals. There are also some things you should to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness? Glad you asked.


  • Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
  • Always strive to eat a well-balanced diet that includes ample servings of vegetables.
  • Break down your meals so you are eating several mini meals per day.
  • Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
  • Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity. It is important that you know your limitations. Print off your workout sheets and bring them to your physician and ask if what exercises you are able to do.
  • Supplement your diet with essential fatty acids. See more on Fatty Acids by clicking here.
  • Always warm up and stretch after you exercise.
  • Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts. If you overdo it the first time, chances aren’t good that you will want to return to it.
  • Diversify your fitness workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts. This is when I want you to check out the blog for alternatives. You can also change up the reps. Do 2 sets of 25 instead of 4 sets of 12 this week or add one set of 25 to the end of your workout by choosing an exercises on the blog.
  • Work out with a friend. You’ll help motivate each other. I finally got myself a workout partner. I am trying to convince her to let me film us training…I think she will go for it after a few weeks 🙂
  • Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available. Whenever I know I will be out for a while, I grab a scoop of protein and an ounce of mixed nuts.


  • Over-train. Your body needs time to recover in between workouts.
  • Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day.
  • Skip stretching.
  • Skimp on sleep.
  • Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
  • Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
  • Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
  • Give up. Consider talking with a friend on the blog in times of discouragement. We are all here for each other.
  • Forget to reward yourself on occasion.

Goals must be:

  • Measurable
  • Written down
  • Set for a specific deadline
  • Realistic

Every time I plan on losing weight or gaining lean muscle mass I write down the entire diet, exercise and supplement female fitness routine I follow. I can then look back and see what has helped, what has hindered my progress and what needs to be tweaked.

I know you have heard this before ladies but have you actually done it? I always agreed with this mindset but never knew the full power behind goal setting until I followed what I am now asking you to do.


Join the discussion 15 Comments

  • Anna G says:

    Yay your back!!! I have missed this past week Flavia! I enjoyed seeing the pictures you posted on facebook 🙂 Great blog post, set specific realistic goals and then make them happen! I find that carrots are very durable so if I know I’m going to be gone for a while I will stick a bag of baby carrots in my purse along with my nuts 🙂

  • Mariam says:

    You are AWESOME!

  • sarah says:

    i was just curious. is there an alternativeto the first exercise on day 2 in curalicious, leg raise off stability ball. i had my 4th c-section this past christmas (4 kids 5yrs, 2years, 18 months, and 6 months), and the doctor said i can exercise but not to push too hard in that area of my body. i know my body isnt quite fully recovered, but then again it can take anywhere from 6-12 months for your body to go back to “normal”. thats the one exercise that actually hurts after 3-5 reps. is there a different exercise i could do that is maybe easier but will still exercise those muscles so they can get strong enough to do the leg raise off sb? if there is i would be very greatful.

    • Nancy says:

      Hello Sarah,
      I guess the leg raise off the stability ball works mainly your lower rectus abdominis and transverse abdominis muscles. You can make it easier in many ways, e.g.
      – flexion-extension of the knees when you are on the ball, so you end up with the knees tucked in rather than at a V-position (like this but without using the momentum to jerk up your hip, that’s unsafe if you are on the ball)
      – change the base of support. You can do the same exercise on a bench or a mat rather than on the ball. More stability makes it easier. Also you can still bend the knees and reduce the tension on your incision wound.

      If you get abbalicious as a bonus, you can watch the videos for the beginner and intermediate exercises and pick out ones that work the same as that v-up on the stability ball exercise (which was in the advanced section). Again, be safe and have fun!

    • Flavia says:

      Thanks Nancy, there is also another bonus called Abalicious on the members page, have a peak at that!

  • Toni - South Africa says:

    Great advice, I am having a super down gym 2 weeks – I have been totally unmotivated and can’t seem to get back to it. Gonna write down those goals and work on getting back into it. Thanks for the posts they help.

  • Raquel Fallas says:

    Got a question about the don’t overtrain part… you say is ok and good to add HIIT cardio combined with Curve.. now, how about if I do it everyday at 6 am for about an hour and do Curve at 12 pm.. will that give me enough rest (I’ve added it this week, my 3rd) so far I feel good a bit sleepy but I go to bed at around 1030 pm to get enough sleep… Thanks!

    • Flavia says:

      Hey Raquel, HIIT should not be done more than 30 minutes at a time…follow the routine provided in curve. For sure if you can split them, that is the best way but you don’t have to. By rest I mean to take off days. At least one complete off day a week!

  • Kylie says:

    Hi Flavia,
    Thanks so much for your posts, they are always informative and helpful. At the moment I am having trouble setting goals that are measurable and realistic. Over the last two years I have joined the gym, lost over 15kg of fat, gone from a size 14-16 (Aus) to size 8-10 and am generally happy with how I am going. I have been doing the Curvalicious program for the past 6 weeks or so but have a rotator cuff partial tear so am limited to mainly lower body exercises. I now don’t know what goals to set, I would like to firm up my butt & thighs but know that you can’t “spot reduce” and firming up is not measureable as such. I would also like to tone my arms.. same again not measureable. Please help, I am floating around with not too much purpose at the moment because of my injury and lack of motivation and goals.
    Look forward to your helpful advice.

    • Flavia says:

      Hey Kylie, first of all please take all the time you need to recover.

      Setting a goal can be tough. Start by doing one goal at a time, “I want to lose 1 inch off my tigh and waist by September 15th”. Instead of the upper body, just add in extra cardio days, do some cycling, running, skipping….look at Day 2 of Curvalicious and come up with your own circuits that doesn’t invoive your shoulders. This can be your time to firm up the legs by giving them EXTRA attention while you are recovering.

      Make sure you measure TODAY and each week on this day, write down everything you eat and what you did for your workouts so you can look back and see what you are doing right and what is going wrong. BE HONEST and if you mess up one day, there is always tomorrow!

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