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The power of weekly goals

Attempting to overhaul your entire lifestyle at once can feel daunting and can lead to discouragement. A more strategic approach involves breaking down your overarching goal into smaller, manageable weekly goals. This tactic allows for steady, sustainable progress and reduces the risk of feeling overwhelmed.

Setting challenging but realistic goals also boosts your motivation by working towards specific targets and by achieving smaller successive victories week-by-week.

What are SMART goals?

SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. A SMART goal provides clarity and direction, encouraging focus and motivation.

  • Specific: Your goal should be clear and specific to avoid any confusion about what you're trying to achieve.
  • Measurable: It's important to have measurable goals to track your progress and stay motivated.
  • Achievable: Your goal should be realistic and attainable to be successful.
  • Relevant: Your goal should align with your long-term objectives.
  • Time-bound: Your goal should have a deadline to provide a sense of urgency and motivation.

Examples of SMART Goals

Our successful Fitmate Coach clients have followed a variety of SMART goals. Here are a few examples based on their routines:


  • Eat 4 to 6 protein-rich breakfasts a week: This goal is specific (protein-rich breakfasts), measurable (4 to 6 times a week), achievable and relevant (promotes fullness), and time-bound (weekly).
  • Drink at least 2L of water a day (or 2.5L for men)

Physical activity

  • Do 1-2 sessions of 30-minute low-intensity activity like walking per week
  • Engage in 1-2 sessions of 45-minute medium-intensity activities like jogging, cycling, or tennis per week

Get help setting SMART goals you can stick to with Fitmate Coach