How to set goals efficiently and effectlivey

We all know the importance of goal setting, whether we’ve adopted it as a habit or it’s something that we only do on a rare occasion. In whatever discipline, setting goals provides focus and direction. Not all goals can be long term, when you ask yourself what you want to achieve, it could even be by the end of the day or the week

Not only have we curated expert advice on how to make your goal setting most effective, we’ve also spoken to 5 influential women about their goals until the end of the calendar year. Here are the key aspects to remember when setting goals of your own.


1. Define your dreams and goals

Jim Rohn, considered to be one of America’s foremost business philosophers says “think about what really thrills you”. What are your dreams and goals? What is it that you really want? Rohn’s advice is to take some time to be quiet and think about what it is that gets you out of bed in the morning, and from there you can start to think about what it is that you want to achieve.


2. Break them up into smaller, actionable tasks

Once you know what you want to achieve, think about smaller stepping stones you can map out that will help you get from point A (where you are now) to point B (where you want to be). Paula Rizzo, author and productivity expert advises to put these tasks in your calendar, but not to pick too many at once as this would make the whole exercise overwhelming. Pick a theme related to your goal for every week or month and do a few things in that time to help you get closer to your target.


3. Put them down on paper…

… and take that piece of paper with you wherever you go. Got a phone case? Pop it in there. Spend a lot of time in the office? Stick a post it note on your computer. Move around a lot? Take a photo, set it as the home screen image on your mobile phone. The more you see it, the more often you’ll be reminded of it and the more likely you are to stick to it.


4. Make sure they’re achievable

An easy way to do this is by using the S.M.A.R.T. acronym; Specific, Measurable, Attainable, Relevant and Time-sensitive.

Specific: a goal that is precise will yield far better results than one that is ambiguous. Like a point on a map, the more specific it is the more chance you’ll have of getting to exactly where you want to go.

Measurable: throw in some numbers, that way you’ll know that when you cross a particular line, you’ll have been successful in reaching your goal. Without a measurable quantity or a date you’ll have nothing specific to work towards which will affect your motivation.

Attainable: always aim high, but make sure that your goals are within your reach. Aiming for something unattainable will only have a negative impact on your confidence and morale.

Relevant: Keeping your goals aligned with the direction you want to take your life or career in will help you achieve them sooner and without distraction.

Time-sensitive: Giving a goal a deadline turns it from a dream to a plan. Creating a sense of urgency and a bit of time pressure will help you stay focused, and ensure that your goal doesn’t get put on the back burner.

We’ve spoken to some of our favourite inspirational women about what their goals are from now until the end of the year, we hope they inspire you as much as they inspire us.


Melissa Weldon:


My name is Melissa, I'm a Master-trainer at 1Rebel, Fitness Consultant and founder of Fempower UK, a community of women working to empower women through fitness.

I've just got back into training seriously after a very busy 18 months career wise, so my main goal is really to see myself in a consistent routine and getting stronger. I train for OCR, so I would like to see myself significantly more able to handle all those obstacles!

Click here to go to Melissa's website.


Sophie Thomas:

“I am a model, blogger, and personal trainer, but the one identity that precedes all of my professions these things is ‘human being’!

So my goals for the rest of the year, as well as being professionally ambitious, are definitely going to be more holistic; I want to carry on approaching life from a holistic angle, using mindfulness and self-love (which includes discipline and hard work) to take care of my mental and emotional needs as well as physical. Beyond that, professionally, I want to expand myself as a brand on social media, and above all, really help dismiss fitness myths, which perpetuate feelings of self-loathing and self-doubt, and empower everyone to become the best versions of themselves, physically and mentally.”

Click here to go to Sophie's blog.

Jade Joselyn:

My name is Jade Joselyn, I'm 22 years old and I live in london. I studied dance for three years, finishing my degree in barcelona spain before moving to london.

My fitness journey started after a few years of struggling with food and my health. I fell in love with the gym and soon after I fell in love with myself. My big goal for 2016 is competing in my first bikini bodybuilding competition in 8 weeks time. Competition prep takes a lot of time and dedication but I have loved every minute of it. It is the first thing in my life i have put my heart and soul into and I cannot wait to step on stage after months of hard work.

Click here to go to Jade's YouTube channel.



Rachel Tolzman:

From the moment I started pole five years ago, I knew I was hooked. The combination of strength training, flexibility, dance and pure athleticism satisfied the dancer in me, and my desire to become stronger. I have been teaching pole for a year now, and have found it to be one of the most rewarding experiences of my pole dancing/fitness journey.

My goals for the end of the year include preparing for future competitions in the New Year and discovering new ways of cross training. I want to bring my training to a new phase so I can compete at a high level to the best of my ability. As a professional classical singer, I also want to challenge myself by applying for more performance opportunities. The stage is where I’m happiest, so, whether it be pole competitions, acting or singing, I want to be brave and take the leap of faith and just go for it.

Click here to go to Rachel's Instagram.

Ale Alvarez 

My name is Ale, I started teaching group fitness classes in Australia in 2006 and I now instruct over 250 people every week across the Les Mills BodyPump, RPM, SPRINT, HIIT and CORE formats in London.

My single most important goal is to focus on my nutrition, I made a significant change in my eating by giving up refined sugars at the start of the year. It has been very tough and an everyday battle but the benefits are enormous. I intend to keep this going in the long therm but the immediate focus is getting through the Christmas period as this will be my toughest challenge yet. 

Click here to go to Ale's website.