PROCESS DRIVEN FITNESS:

The Power of Habit
& Becoming Your Best Self 

Regardless of where or how you exercise, at home, in group classes, with a trainer, or on the treadmill at your local gym, we all work out. These exercise goals are different for every individual. There are generally two different types of goals when it comes to fitness goal setting: Process Goals and Outcome Goals.

Process Goals: 

A process goal is based on specific actions and tasks that you complete. Setting a process goal means identifying what actions you need to take in order to achieve a larger goal. Process goals can include things like “exercise for 20 minutes every day this week” or “record my workouts and results in a journal.” Process goals allow us to create habits and hold us accountable for our own fitness journey. They provide regular opportunities for us to reflect on our actions, and can be adjusted regularly based on how we are progressing. 

Outcome Goals: 

Outcome goals focus on a specific milestone you intend to reach. Most people approach exercise with an outcome goal already in mind. Outcome goals can include things like “be able to run a mile without stopping,” “bicep curl 100 pounds,” or “gain/lose a certain amount of body weight.” While outcome goals can often be very motivating, they are often unreliable on their own. Even those 100% dedicated to a goal can often hit an unforeseen obstacle that prevents them from succeeding. When these stumbling blocks occur, we often lose our motivation to continue.

The PFP Goal Method:

At Pittsburgh Fitness Project, we chose to focus on process goals. By focusing on the process and building achievable, intentional habits, our strategy allows our clients to achieve the most long-term success while still having fun with fitness. The truth is, no matter what the outcome goal is, hitting the goal will not bring us happiness by itself. The magic of goal setting and the pursuit of goals are the lessons and experiences that come along with the pursuit. By creating strong habits that fall in line with our goals, we can continue pursuing and enjoying exercise, even when outside obstacles get in our way. 

Setting Useful Goals:

Fitness is a long-term commitment. Each person should find the strategy that not only gets us closer to our outcome goals but also that we find enjoyable and can stick with. 

So how do we determine process goals and implement them? 

1. Identify your Primary Goal.

   1. What is your purpose for working out?

2. Establish your “why.”

   1. Why is this important to you?

   2. Will reaching your goal actually fulfill the reason why?

3. Identify the things that you can control.

   1. How many days can you commit to pursuing your goals?

   2. What do you like to do?

   3. What do you hate to do?

   4. What habits can you implement?

4. Create Actionable Steps

   1. Create a list of all the things that you need to do to approach your outcome goal.

   2. Identify the low hanging fruit

      1. What can you do now that is easily accomplished?

         1. Pick things you know you can do but currently aren’t 

      2. What actions will help create the most momentum towards your goal?

   3. Start working down your list of actionable steps.

      1. Only add a new process goal once the original goal has become a habit. 

      2. We are looking for progress, not perfection; you’re going to slip up, which is ok. As we accumulate more good days than bad, those good days become great days. 

   4. Self-evaluate and adapt

      1. Find what steps are actually sustainable for you and your lifestyle. 

      2. Keep the things you can maintain and that are more enjoyable than not. 

      3. Remember to enjoy the experience. 

When setting and pursuing personal goals, the most important qualities that will help you achieve your goals are learning to enjoy the process and creating sustainable and enjoyable habits. Beware of destination obsession; too many of us spend so much time dreaming about how wonderful life will be when we achieve our goals that we forget that life can be just as wonderful while it is a work in progress. 

If you are looking for help with goal setting, creating habits to be successful, and having a good time doing it, schedule a Free Assessment with one of our coaches today.