Welcome back everyone! As you all know this Podcast's purpose is to be able to come together and talk about growth, courage, and the small steps that help us build a healthier, kinder life. We are your hosts today, Luis & Ashlee, and today we’re diving into Week One of your SMART fitness goals, that crucial first stretch where excitement meets reality.
If you’ve set fitness goals for the new year, this episode is for you. If you meant to set goals but haven’t started yet, this episode is also for you.And if you’re already feeling yourself slipping a little… you’re definitely in the right place. Let’s get into it. We'll go into "WHY WEEK ONE MATTERS" Week One is powerful. It sets the tone. It builds momentum. It teaches your brain, “Hey, we’re doing this now.” But Week One is also where people tend to overdo it, burn out, or get discouraged. So today, we’re going to slow it down and focus on SMART goals.
Last week we touched on what those are, but just as a quick refresher here, smart goals that are: Specific / Measurable / Achievable / Relevant / Time‑bound and we’re going to talk about how to stay accountable in a way that feels supportive, not stressful. Because fitness isn’t punishment. It’s a form of self‑respect.
"SETTING YOUR WEEK ONE SMART FITNESS GOAL"
Let’s walk through a simple Week One SMART goal. A lot of people start with something like: “I’m going to work out every day for an hour.” That sounds great… until life happens.
A SMART Week One goal might look like: “For the next 7 days, I’ll walk for 15 minutes, three times this week, to boost my energy and build consistency. ”Notice the difference: It’s clear, It’s doable, It’s flexible, It builds confidence instead of pressure. Here are a few more. Week One SMART fitness goal examples: “I’ll stretch for 5 minutes every morning before I check my phone.” “I’ll drink one extra glass of water each day this week.” “I’ll do a 10‑minute beginner workout on Tuesday and Thursday.” Week One is about showing up, not showing off.
Let's dive into the next piece: "HOW TO TRACK YOUR FIRST WEEK" Tracking is where SMART goals come alive. It turns invisible effort into visible progress.
Here are simple ways to track Week One:
A calendar with check-marks
A notes app
A fitness app
A whiteboard
A sticky note on your mirror
The method doesn’t matter. What matters is that you can see your consistency. Because when you see progress, you want to keep going.
Let's talk about "ACCOUNTABILITY WITHOUT SHAME". Let’s talk accountability, the supportive kind, not the “beat yourself up” kind. Here are four ways to stay accountable in Week One:
- Choose an accountability partner who roots for youNot someone who pressures you. Someone who says, “How can I support you today?”
- Celebrate micro‑wins. Did you walk for 10 minutes instead of 15? That’s still a win. You showed up.
- Adjust instead of abandoning. If your goal feels too big, shrink it. If it feels too small, grow it. Adjusting is not failing, it’s strategizing.
Use “habit anchors” Attach your fitness action to something you already do:
- After brushing your teeth → stretch
- After lunch → take a 10‑minute walk
- After work → fill your water bottle
Anchors make habits automatic. aka habit stacking
"WHAT TO EXPECT EMOTIONALLY IN WEEK ONE"
Let’s be real. Week One isn’t just physical. It’s emotional.You might feel:
- Excited
- Nervous
- Impatient
- Proud
- Doubtful
- All of the above
This is normal.Your brain is adjusting to a new pattern. Your body is waking up. Your mindset is shifting. So just give yourself grace guys..You’re not supposed to be perfect... you’re supposed to be present.
"A QUICK GUIDED REFLECTION"
Take a breath with me. Think about the fitness goal you set. Now ask yourself:
Why does this matter to me?
How do I want to feel at the end of this week?
What’s one small action I can take today to support that feeling?
Hold onto that answer. That’s your anchor.
If you’re starting your fitness journey this week, I’m proud of you. If you’re restarting, I’m proud of you too and if you’re listening because you want to feel inspired again… you’re already on your way. Thanks for joining us today on the Podcast!
If this episode helped you, share it with someone who’s setting their own goals this year.And remember — kindness, consistency, and small steps will take you farther than perfection ever will.
So as always be kind to yourself and everyone else, be that change you want to see in the world and keep being You!See you next time!
Tip of the Day:
Week One is about building trust with yourself. Every small step counts. Every checkmark matters. Every moment you choose to show up, even for five minutes, is a victory.
Shoutouts! IG: Elite Bookkeeping & Accounting Service @elite.bookkeeping.llc
Facebook: Elite.Bookkeeping.LLC
TEAM LTP:
My IG: @livetoprogress
Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽
Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️
If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support
Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.
TEAM LTP:
My IG: @livetoprogress
Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽
Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️
If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support
Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.
