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Fitness goals for post lockdown health

Setting goals for your health
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The end is in sight; it’s time for fitness goals.

We can all see the light to our lives returning to some sort of familiarity. I’m sure you, like many of us, have been in a little bit of a whirlwind over the last three months. 

Through my extensive work with clients during the pandemic, I can tell you that people have generally fallen into two categories. 

One group has taken the initiative and time to live a healthier lifestyle. They have taken the proactive step to move more and experiment with new ways of cooking. Have you noticed far more runners and cyclists on the road recently? I know I have. 

Yet, group two have tended to struggle more with setting fitness goals and fixing an outcome. Especially when it comes to health, this has often led to a lifestyle that lends itself to poorer physical and mental health.

Which group can you relate to? 

As we begin to free ourselves from lockdown, there has never been a better time to cement your health goals – no matter which group you fall into. 

If you’re part of the first group, it’s time to put plans in place to keep the great work you have put in over the last few months. This is to ensure that any progress is not lost to the pressures of a return to a more ‘normal’ life. 

For everyone who falls into group two, now is the time to reflect, assess and begin laying the foundations for future health success. If (like many) you’ve found yourself eating more unhealthily during lockdown, at KBK, we can take some of the strain off food prep by providing our healthy, calorie-controlled meal plans. Don’t dwell on the past. Plan for the future and start setting your fitness goals!


Pulling yourself out of the rut. Setting Fitness goals

fitness goals countryside run

The evidence is clear and widespread. Goal setting works! It helps us form new behaviours, change our outlook, create urgency and focus. Setting health and fitness goals and sticking to them means you are much more likely to succeed than just exercising without direction. 


Our daily goals

Believe it or not, we set goals daily from getting up without snoozing the alarm to finishing that big project at work, hitting that workout class to completing dry January! From body to house goals, holiday’s to promotions at work, the list of goals is infinite. We are in a constant state of short, medium and long-term goal setting. 

For most, setting and achieving long-term health goals can be daunting and somewhat challenging to complete.  

Falling short of achieving the goal is all too common. Yet, all of these hurdles can be remedied with a little planning. Let’s look at two of the main reasons.

See if you can relate to either of these.


Reason 1

You often cannot see a clear path to the result. You don’t know what the result looks, and more importantly, feels like. Vision is everything. If you cannot connect to how the result looks and feels, you are more than likely going to find the process much harder. 

Setting fitness goals is a simple case of ‘push and pull’. The push is your initial motivation or ‘will power’. It forces (pushes) you into initial action. The pull (the vision) is what takes you out of the will power stage and into the more enjoyable and connected portion of the process. 


Reason 2

You lack the appropriate connection to the investment needed to achieve the fitness goal. Essentially, you adopt an ‘all or nothing’ approach. This approach does work for some, but they are a small minority. In reality, the ‘all or nothing’ approach causes burnout and boredom. 

So, what can you do to being a successful journey to any health goal?


Your health project plan

Think of the most successful businesses in the world; do they wildly into business without having a good plan of what they want to achieve? 


They follow a strict list of requirements to follow BEFORE they embark on their journey. And guess what? This same approach should be used when you set your health goals. 

I want you to think about your specific fitness goal in terms of business from now on. It does not matter if your goal is weight loss, muscle gain, or performance-based. The same conditions apply. 

By following the steps below, I guarantee you will have a much clearer path to your chosen outcome – and how to get there.  

Here we go…

setting fitness goals on paper

Be specific

Effective fitness goal setting requires specificity

I want to be ‘healthier’, ‘fitter’ or ‘stronger’ are common outcomes that many believe they want to achieve. But unfortunately, they lack one crucial thing – specificity. 

What are you comparing health, fitness, and strength to? This is an important question to ask, as it will set you up to build your specific outcome. 

By picking one or two objectives. For example. ‘I want to run a marathon in ‘x’ time’ suddenly makes the fitness goal a lot more specific. It builds a structure for training, daily nutrition, hydration, and recovery. It also allows you to implement points two and three more accurately.


Invest three-fold

Once you have specified your health goal, you must engage in a three-fold investment into the process. Time, money and emotion all play an essential role in every aspect of the process. Time could be your allocated time to train or time to plan and shop. Money is your spend on all thing’s ‘health’. From gym memberships to personal training sessions. Food in, to food out and all health-based clothing and equipment.

If deciding on the diet you want to help you achieve your goals seems difficult, try our healthy meal plans delivered. Designed to help you with your post-lockdown fitness and weight goal-setting, you can choose from our Get Lean meal plan if you want to shed some pounds or our Build meal plan if you want to start gaining muscle. We deliver all your meals, six days a week; all you need to do is eat them!

Your emotional investment is probably the most important. You must remain as motivated and positive as possible throughout the process. One of the main aims of creating your health business plan is to keep you thinking and feeling more positively throughout the process, especially when facing the challenges that arise. 

How you allocate and balance them will depend on how well you use point three. 

Implement key performance indicators (KPIs) in your fitness goals

You want to know that the energy you’re putting in is yielding the fantastic results you want. It’s really helpful to use a combination of appropriate performance indicators to track your progress; it helps you see where you’re succeeding, and where you need to make changes.

I’ll let you into a secret and tell you what I use as KPIs daily with my clients to get them amazing results. Now, you don’t have to use every metric but pick four or five that work for your goal. I have put a * next to the ones I see as most important for most fitness goals—especially weight loss or muscle gain. 

  • Morning bodyweight* 
  • Daily Steps*
  • Type of day (Training, rest, cardio)
  • Food intake*

The following should be scored one to five (one being poor, and five being excellent) every day

  • Energy
  • Mood
  • Digestion
  • Hunger
  • Cravings
  • Sleep quality
  • Fatigue

(For females)

  • Day of the menstrual cycle


Reassess your fitness goals when necessary

Businesses assess their performance quarterly for better goal-setting capacity. This is to ensure again that everything is moving in the right direction towards the end goal. This is no different when it comes to your health outcome. 

If you have implemented point three consistently, assessing the data will be more efficient and effective. It will allow you to stay on the path to success or make changes where necessary.

To improve the assessment process further. Try adding in some testing. This may come in the form of body composition tests, functional testing, or performance-based tests. Whichever suits your fitness goal best.



If you do not see the changes that you would like after your assessment, that’s OK. If followed correctly, steps one to four will allow you to see more clearly where you may have missed a step and help you with health goal setting moving forward.

This may be through poor sleep, over or under-consuming calories, or increased stress. By assessing, you have a far better chance of reallocating your three-fold investment needed to improve momentum. This could be more time for training/activity or more emotional investment into the process, for example.


Hit the post lockdown ground running.

running fitness goals

Whether you have spent your lockdown time focussing on changing your health and wellbeing or have let the healthier habits fall by the wayside, now is the time to start the process of setting your outcomes for our new norm. 

Like any successful business, a little planning and preparation are needed. 

Start with a little specificity in your fitness goals. Learn and get to know what you want to achieve. This will ‘pull’ you through the journey.

Put your money, time, and most importantly emotion into your health goals. But do not do this blindly. Understand where and how you will return on this investment in a positive way. This will ensure that you minimise the risk of failure.

Allocate the right indicators for progress. There is no point in goal setting if you don’t have ways to analyse your progress. This will help you check whether you are succeeding and need to continue as you are, or that you may need to direct your time, money, and emotion elsewhere for better results. 

Then assess then reassign your nutrition, training, activity, and recovery based on your assessment.

Goal setting may seem like an arduous task. But like any business. With a little planning and taking your chosen goal into account, you will not only gain clarity on your long-term health goals – but smash them out of the park leading into a post COVID world. 


Matt Warner

by Matt Warner

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