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January 3, 2021

It's 2021?! Here's how you can step up your 2021 goals!

Happy 2021! As we put 2020 into the history books -- let’s turn our attention to having a really great 2021 and what a better way to start the year than setting your intentions?

We set goals all the time, but how can we make them better and easier to achieve? Well, step one: 

Turn “outcome goals” into “behavior goals”

Generally, when someone asks about their fitness goals, most people start with the outcome(s) they want:

  • I want to lose 20 pounds.
  • I want that ripped look.
  • I want to deadlift double my bodyweight.


Outcome goals describe how we want things to be at the end of the process.


There’s nothing wrong with wanting things. Or talking about what you want. Or starting with the end in mind. But we can’t stop there. Wanting things isn’t enough. Even if you really, really, really want them.


Because: We often can’t control outcomes.


Outcomes are affected by environmental things. Like:

  • Your job gets crazy busy.
  • Your kid gets sick.
  • Your gym closes for renovations.
  • Your mom with dementia needs help.
  • You have exams at school.

And they’re influenced by physical things. Like:

  • Your hormones get out of whack.
  • You have a chronic illness. (Or even just a tough bout with the flu.)
  • You’re stressed.
  • You’re having problems sleeping.
  • You sprained your ankle or your arthritic knee is doing its thing again.


You get the idea.

You can’t make your body do what you want it to.

But you can control what you do.


That’s why behavior goals are so important: They focus on the things we do have control over.

Behavior goals represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible.


Here are a few examples of how we can turn outcome goals into behavior goals.

Outcome Behavior

Lose 10 pounds. Eat till satisfied (instead of stuffed) at each meal.

Lower blood sugar. Eat fruit for dessert, instead of sweets, at least three times a week.

Squat more weight. Squat 3 times a week at various intensities.

Sleep 8 hours per night. Create a calming pre-sleep routine and start it 30 minutes before bedtime.

Have a better relationship with your partner. Have a date night once a week.


Notice how both outcome and behavior goals are trackable. However, behavior goals are usually more effective because they give you something to do (and track) each day.

So how can you set powerful behavior goals today?

  1. Write down one outcome you want. Don’t overthink it. Just name the desire you want most right now.
  2. Write down some of the skills you think you’ll need to get that outcome. If you’re just starting out, focus on foundational skills. What are the basics that make everything else possible? (For instance, if you want to manage your time, you need to learn to use a calendar.)
  3. Related to each skill, write down a behavior or two you can do today that’ll help build those skills. This can be really easy, like walking through the gym doors or even packing your gym bag for tomorrow morning.
  4. Do the behavior today, and tomorrow, and so on. And, keep in mind, if you don’t follow through on a given day, don’t let it derail you. Each day is a clean slate.

At Like Water Crossfit - we can help you with your fitness and nutrition goals! Check out the store to find more information on how to sign up today!


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