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Reach Your Goals! 10 tips to help you stay motivated

a white man hangs from rings in a gym, maybe he can motivate you to reach your goals
Content Editor & Ecotrophologist
Leonie is an ecotrophologist. She writes articles for foodspring about nutrition and healthy living. She also creates free food programs designed to help you reach your goals.

Goals motivate us and drive us forward. No matter whether we want to get stronger, lose weight, or follow a healthy diet, the goals we set define the path. At the same time, however, some may be unattainable, overtaxing, and ultimately slow down your progress. Let us show you some of the top tips that will help you reach your goals!

Most of the goals in your head fail because they are actually resolutions. Unlike goals, resolutions are just intentions. In other words, they’re a plan or even a wish to achieve something. Even the best of intentions are not goals. Making a list of things you’d like to accomplish that might be unrealistic or vague isn’t going to get you there, but simply goal setting will. 

Without a precise plan, you have a lot of intentions, i.e. wishes in your head. Our tips will not only improve your success rate but also teach you why the key to achieving your goals is the way you set them.

What’s your why?

Everyone has their own reason to lead a healthy lifestyle. For us, every single one of them counts.

Be Smart about your goals

This rule is old but gold, and really the basis for any well-managed project. Coming up with them is a project all of its own, so take 15 minutes to set your goals a little smarter. Make them:

Specific: Define your goal as clearly as you can. For example: “I want to lose six kilos by March.”

Measurable: It’s helpful to link your progress with numbers. For example: “I want to squat 120kg.”

Attractive: You should be setting goals that are exciting for you, that you’re genuinely passionate about, and that will make positive changes in your life – not because you “should,” or Instagram, your family, or anyone else has persuaded you to.

Realistic: Choose something that you can achieve. Think about where you are now. What’s really feasible for you in the near future? If you absolutely want to learn to do a free handstand but struggle holding a plank or doing push-ups, it will be hard to work to a handstand in such a short time. Maybe, instead, set the goal of being able to balance your handstand for a minute against the wall.

Time bound: Set yourself a realistic (!) timeframe within which you want to achieve it. You’ll have an easier time planning your milestones, tracking your progress, and adjusting your plan if necessary.

a white man in black foodspring workout gear. You can do a plank every day to reach your goals if that's what it takes!

Set Checkpoint Goals

That means we’re always planning and looking ahead to the next one, but it’s worth it: intermediate goals are a great reality check and help you determine how likely you are to reach an end goal, and they help document your progress and keep you on track along the way. When you reach a micro-goal, your progress is undeniable, which is super motivating on days you’d rather hang around on the couch.

Example: You want to lose 6 kilos in 3 months. That means that, ideally, you should lose 2kg every month. Don’t be thrown off if it’s 2.5, or only 1.5. Remember, your weight fluctuates daily depending on many factors and whether you weigh yourself correctly. Nevertheless, whether nothing happens or you lose 4 kilos in a month, you’ll know that you might need to change it up and either step it up a notch or make changes to your diet.

Get individual training tips and product recommendations, perfectly matched to your life and individually set goals. Find out what your BMI says about your fitness level in our free Body Check.

try our free body check

Make Your Process Clear

Make yourself a training plan and, if necessary for your goal, also a nutrition plan. If your goal is to squat 120kg, then you should aim to train legs and squat 3 times a week, for example. Define these training sessions in terms of frequency, intensity, and recovery times. Do this with your intermediate checkpoint goals as well!

Don’t want to forget your goals alongside your daily tasks? Download our free Weekly Planner. Define your weekly goals and the individual steps you need to take to be on your way.

download our free weekly planner

Visualize your goal

Not in the mood to work out or eat well? That happens to all of us sometimes. But on the whole, you have to stick to a plan for a long time to reach any ambitious goal. If you know that you’re prone to distractions, then visualize your goal.

Make a list of the training sessions you need to complete your goal. Cross off each session after the workout so you can see your progress every day. Or make yourself a sort of exercise bonus card: When you’ve completed 10 workouts, treat yourself to something special. Are you a total chocolate person? Then be sure to try our Chocolate Lovers Bundle. A delicious dose of chocolate, with more protein and no unnecessary sugar.


Don’t make long resolution lists with a hundred goals. Focus on 1-3 things you want to accomplish, rank them, and prioritize the most important one. If you cross something out, do a training session for the next target on your list.

Make sure your goals fit together and don’t compete with each other. Aiming to both squat 120kg and run your first marathon is not the ideal training combination. At some point, your legs need a rest!

Turn Your Goal Into a Routine

Let’s say you’ve chosen a goal that’s fun for you, and you’ve got the first few steps behind you. Now is the time to turn these changes into everyday habits. Modify your workouts so that you can imagine doing them forever. Turn the tedium of cooking into a fun activity with your partner. In short: Learn to love the moment and enjoy the journey. 

Tip: Our favorite meal recipes make it much more fun.

check out our recipes

Stay Flexible

This doesn’t mean that you should ditch your training plan or abandon your goal if you get bored. Rather, it means you should keep pursuing your goals despite the obstacles. Have you been out with the flu for a month? Take it easy, we hope you feel better! Do you have to return to your routine a little gently? Take your time! The main thing is that you start again. Take a step back, see what makes sense, and jump back in.

Supercharge Your Nutrition

And do it in a way that fits your training goal. Did you know that nutrition accounts for 70% of your training success? It’s not just your post-workout meal that’s crucial. If you want to improve, what you eat daily is also important. You can find out which diet best suits your goal and what to pay attention to in our targeted nutrition overview.

Learn more

Stay Positive!

Be mindful of the way you think about your progress. Replace “I couldn’t do a handstand as a child, so how could I ever do one now?” with “I can do it if I stick to it.” Whenever you notice negative thoughts emerging, try telling yourself the opposite. Sounds exaggerated, but it helps in all areas of your life – just give it a try.

Our tip: Looking for motivating workouts? Try our workout sectionchock-full of fresh workouts to match any goal and any fitness level.

Article sources
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