Physical Goals for Intentional Focus

As we close out the 2018 year, when it comes to reaching your fitness goals, have you stayed on track?  If not, that is okay because the year isn’t over yet. It is time to set your end of the year goals and be intentional about setting them.  

Write down three goals you want to obtain by the end of the year.  I don’t want any of the goals to be weight loss. Let’s stop focusing on weight loss.  I know this is everyone’s focus. I want to lose… pounds. I prefer you to focus on how your clothes are fitting or comparing before and after photos.  

The three goals you created should be S.M.A.R.T. Goals.  They should be specific, measurable, attainable, realistic and timely.  Here are a few examples of S.M.A.R.T. Goals:

  • 5 out of 7 days I will drink water only.
  • 4 out of 7 days I will workout for a minimum of 20 minutes.
  • I will eat green leafy vegetables for 2 meals 7 days this week.
  • 5 out of 7 days I will get 7 hours of sleep.
  • 3 out of 7 days this week I will meal prep.
  • I will walk for 20 minutes 5 days this week.  I am committed to walking inside or outside.
  • I will bring my lunch to work 4 out of 5 days this week.
  • At the end of the year, I will lose 1 inch from my thighs.

Let’s be focused and intentional about reaching our three goals until the end of the year.  Next, let’s list those in your support group. Who are the people that will motivate and encourage you to keep going?  Who are the people you can turn to for support when you aren’t feeling motivated or encouraged? Are you in a fitness group, online or in the city you live in?   Check in often with your support group.

Now that the cooler or colder months are here, there is a tendency to workout less.  Below is a workout you can do at home. We have to lay all of our excuses to the side if we are going to be intentional about reaching our goals by the end of the year.

You should consult your physician or other health care professionals before starting this or any other fitness program to determine if it is right for your needs.  Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.


Workout 1:

Beginners: 5 Rounds of each exercise

Intermediate:  7 Rounds of each exercise

Advanced: 10 Rounds of each exercise

30-second high knees

30-second walk fast/jog in place

30-second squats (as low as you can do or jumping jacks [modified version, step side to side removing the jump])

30-second calf raises

Up to a 2-minute rest


Workout 2:

Beginners: 5 Rounds of each exercise

Intermediate:  7 Rounds of each exercise

Advanced: 10 Rounds of each exercise

10-20 crunches

10-20 flutter kicks

10-20 sitting twists

10-20 leg raises

10-20 mountain climbers

Up to a 2-minute rest


You can also join me on YouTube for a 20-minute workout.  Subscribe to my LBX Fitness channel on YouTube to get notifications when I post a new video.  New workout videos are posted Monday-Friday.

Zhivi Williams, earned a Master’s of Education from The University of North Carolina at Charlotte in Charlotte, NC and a Master’s of Theological Studies from Hood Theological Seminary in Salisbury, NC. In addition, Miss. Williams is a NASM certified Women’s Fitness and Nutrition Specialist. She is a motivational speaker, author, and owner of Leading by Example, whose mission is to inspire change through health, wellness and fitness. She is also the founder of Passion Driven, a non-profit organization that promotes women’s health and wellness through educational events. Miss. Williams is also the founder of the Women’s Health & Fitness Day, hosted in Charlotte, NC. Miss Williams has over 30 years of experience in fitness. She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs, meal plans, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and provides personal training to assist individuals in improving their lives. Follow her on Instagram at lbxfitness.