January 11, 2017
by Daira Driftmier

No Fear, 2017 is Here!

Goal setting is a good life skill to learn. You can set goals for yourself for healthy behaviors, exercising, sports, school or other areas of your life.

Here is an example of how my family is using the weekly Dares, Truths and Challenges to help my our family to be happier & healthier. I have noticed how much more we DO things together. Granted, I have my own personal fitness goals but I wanted to create something that as a family we can make health a priority.

When you are setting these goals be thinking about S.M.A.R.T. goals.


  • Notice I didn't generally state, "Get Stronger" - I said, "Hold a wall-sit for 120 seconds."


  • Making goals with a measurement of time to accomplish the goal but also to know how will I know if I am hydrated.
  • Notice I didn't say, "Drink lots of water every day." - "80 oz of water per day."


  • I based my Wall-Sit Goal on my initial wall-sit. I held it for 75 seconds. So I have a pretty good base but I know I can mentally do better and I can get physically stronger and more comfortable with the exercise by performing the exercise more frequently.


  • I am willing to work to achieve this goal in my time frame. Sometimes you have to adjust goals along the way because sometimes your set the goals too high that it requires more time.
  • I am a big fan of setting small goals to get to your bigger, large picture goals.


  • Create a time frame to create a sense of urgency.
  • "In 5-Weeks, I will hold a wall-sit for 120 seconds."

Here is an example of a progression:   

  • Last week I held my wall-sit for 30 seconds.
  • Next week, I will hold my wall-sit for 40 seconds.
  • In 5-Weeks, I will hold my wall-sit for 80 seconds.

This Goal Setting Worksheet  is a great tool to understand how to set goals and taking action to achieve them.

Now that we have a written list of what you WANT to achieve, put the list where you can see it, them SMASH your goals!





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