Realistic fitness & body goals for women in 2022

Having realistic fitness & body goals for women in 2022 is challenging.

I am 57 and have been running for 10 years and doing triathlons for the last 3 years, this is how I’m getting it done.

I am not always successful, but I am determined to keep going forward.

Join me.

Let’s do this together.

Diet – the 4 letter word

A healthy diet is key to real fitness and achieving whatever body goals you may have. This is not a given and we owe it to ourselves and to our loved ones to do what we can to achieve a healthy body.

And a healthy body is not a particular measurement on a scale.

No, it is not!

Weight loss may be perfect for one person, but a terrible idea for another person.

Diet can be a weight loss goal and for a time period food is restricted but cannot be sustained. Always good to do with a health professional. Limited time only!

Diet can be a complete change in the way you eat.

For example, for the most part, cutting out sugar on a daily basis and only having it as an occasional treat.

Another example is to completely cut out fruit juices, colas, or any other man-made drink and only drink water. All other drinks are reserved only for the very occasional treat.

To have a healthy body takes time, consistency, and patience. You also have to learn what your body needs.

I know that I need healthy proteins at every meal. This helps me in two ways, firstly I no longer get headaches, and secondly, I no longer need to eat between meals because the protein keeps hunger at bay for me.

Goals

At every New Years’ party, we all decide to make changes. Possibly because of all the eating and drinking that we subjected ourselves to over the holiday period.

These goals are often not achievable or even realistic, what we need are some inspirational goals.

What will inspire us, we need something that will help us to get up and get going. If we overextend ourselves, then we will give up before the end of January.

We need to set realistic goals. I often have to reign myself in because my goals do not always match where I am at the moment.

Learn to set incremental goals, and take small steps in the beginning. Achievable goals give you the feeling of success and are what will keep you moving forward.

• inspirational goals
• realistic goals
• incremental goals
• achievable goals
• specific goals

I have suffered from injury and sickness and these have slowed down my progress toward achieving my physical goals. This has been constantly frustrating but I also know that this is the reality and so I adjust.

I have been on a fitness journey for over 10 years now and I intend to keep on going for as long as possible. The way we look at and treat our bodies also affects how we decide what our body goals are to be.

A twenty-year-old will be able to achieve body goals that, I as a 57 year old will simply not be able to achieve, and I am happy with that. I am incredibly happy that I can run, swim and cycle.

Having specific goals must suit you as an individual, run your own race and cheer others on in their journey.

It is soul-destroying to try to meet unrealistic fitness goals. Be faithful to yourself on this journey.

WHAT ON EARTH?

To have and go after realistic fitness & body goals for women in 2022 is quite a challenge. With social media and other influences, we can be caught up in a body image that just does not fit our own body.

It is a very good idea to know who you are and what your own body is capable of.

The best way to find this out is to start slowly. Go after what appeals to you and not what works for our buddy or someone half of your age.

It took me a while to realize that I love running 5 & 10-kilometer distances and not half marathon or beyond distances. I do not love going to a gym, I love being outside. A great way to find this out is to give something a try without committing to it forever.

• know your body
• start slowly
• try try again
• find your favourite
• try something new
• new skills develop

This could be a sure way to feel discouraged really quickly.

The best way for your husband or friend may not be the best way for you.

It is great to try out something new! I love that. I have been doing triathlons for three years now, and I love them. And, yes, I still doubt my ability every time I do a triathlon!!! But by going after this I have developed new skills and love this new workout routine.

So, whatever new workout you decide to go after, be kind to yourself, take it slowly and enjoy the process.

TAKE NOTE

When we start out, we are motivated and inspired but there will come a day, sooner than you imagine when you will want to give up and throw the towel in.

Here are some tips to keep you going:

• take in some rest days, do nothing or go for a gentle walk
• build your daily routine slowly, and do not let one bad day ruin the next day. Dust off and keep going, tomorrow is another day. I have had to do this many times.
• It DOES TAKE TIME to see a significant improvement, but EVERY DAY you will be getting stronger and closer to your goal

KEY ELEMENTS TO SUCCESS

Success means something to different people. I consider it a success when I get out of the door and finish a workout or at least a walk(depending on what I am dealing with in my body).

But, the following will help you and are worth considering when you want to set realistic fitness & body goals for women in 2022.

A personal trainer will be able to tailor your training to suit your ability, and your goals and are on hand to answer all the questions as you start out.

Strength training will be essential to sour progress and strength. This can be done both at home or at a gym. It is important to have a strong core too. Both strengths training and building a strong core can be done, by simply starting with doing planks or can be strengthened and developed by joining a Pilates class.

Everyone can start somewhere. I do not have the possibility to join a formal, in-person class or go to a gym so I am working on building on plank workouts and being able to do pushups.

GETTING IT ALL DONE

Building a fitness routine into your already busy life will take some time to adjust. I have learned to be flexible and creative. When I travel and am not able to run, cycle, or swim then I either work on my planks or pushups or do a HIIT workout. This keeps me moving and it keeps me motivated.

The HIIT workout is an intense workout and so I achieve a workout in a short amount of time. HIIT means High-Intensity Interval Training, I think the name says it all! There are many apps and YouTube videos one could follow to suit your need.

• be flexible
• be creative
• mix it up
• HIIT
• run
• swim
• cycle
• walk
• adjust
• keep going

As I progress, as you will progress you will start adding in a long run. This builds endurance and stamina and I love them. I often want to go out too far too soon and I often have to pull it back in. I love doing the long run with a family member or a workout buddy. Because the long run is low in intensity you will be able to chat along the way. This is a good place to catch up.

If you do not have a fitness trainer or a gym to go to then you can do this on your own by following fitness programs. I love the plans offered by Garmin and I have been using them for the past 10 years. They work for me. The fitness plans are varied and you can find one to meet your fitness levels.

CHALLENGES FACED

You do and you can have a healthy view of your body and of the goal you are stretching out to. Your body image is not dependent on what is the latest fad on social media. Our body composition was designed by God, okay, we may have done some damage and are needing some damage control.

But this will not change the body composition we were born with. Accepting that is an excellent place to start. Love your body the way it is and be very thankful to it for being able to walk, run, swim or cycle.

• healthy body view
• realistic goals
• be thankful for what your body can do
• average person, not a professional athlete
• good form = strength & happiness
• one step at a time
• take action
• have fun
• start today

Being in good form for me is not the same as for a professional athlete. You can decide that for yourself as you set realistic fitness & body goals as a woman in 2022. Let’s not get caught up in the traps set in social media or in unhealthy friendship groups.

The first step towards setting realistic fitness & body goals for women in 2022 can only be taken by you. Let us set the way with an inspirational goal for those struggling. The action goal will lead us somewhere. Women’s fitness goals are achievable, doable, and fun to go after. Let us find excellent ways to do this. The female body is capable of much. The good news is that you can start today.