The start of the year is a prime time to refocus on your goals. It’s a fresh start and a chance to improve on last year. Many people struggle with how fitness goals and business goals can sometimes seem as though they exist in contradiction to each other. On the surface, it’s difficult to see how you can achieve both at the same time. However, by breaking down both areas of your life, and exactly what you’re looking to achieve in these areas, you’ll find you can stride towards both with little problem.

1. Write down your goals

Take time to sit down and write out specific, attainable goals. It’s important to make goals that are measurable; if you want to be healthier, it’s difficult to know exactly what that means. If you want to lose twenty pounds and get average seven hours of sleep each night, you can easily know if you’re on track. By having measurable goals, you can also set milestones on your way to achieving each one. It is both satisfying and rewarding to watch your journey as you get closer to your goals.

Businesswoman in office looking at mind map, goal-setting, adidas, GamePlan A, fitness, self-improvement, planning
Prepare a realistic schedule and stick to it. Make sure to incorporate balance for both business and fitness commitments. ©Westend61/Getty Images

2. Make a plan

For both fitness and business related goals, planning is key.Networking may be a big component of connecting with your supervisors and coworkers and can lead to promotions and raises. However, they can also get in the way of your fitness related goals, if they involve drinks and dinners that don’t fit with your healthy eating habits. They may also cut into workout time. So, keep your networking events in your calendar and plan both workout and ‘cheat days’ in advance. If you have an event after work, set aside time in the morning for a workout, or go for a walk over lunch. You can also pick and choose which networking events are most beneficial: you don’t have to attend every single one in order to reap the benefits.

3. Instill good habits

Getting a good night’s sleep is essential both for your health and to deliver a top performance. If you’re not eating well you’ll likely feel bloated and sluggish. Keep this in mind, especially if you get discouraged with keeping up with your healthy lifestyle: the benefits of a good fitness routine go beyond a slimmer figure.

Businesswoman in office having lunch break, healthy nutrition, habits, adidas, GamePlan A, goal-setting, adidas, GamePlan A, lifestyle, clean eating
Preparing a healthy lunch to bring to office is one good habit worth starting. ©Westend61/Getty Images

4. Be ready to say no

It can be exciting to get involved in new goals, but it’s also important to remember how to say no. Whether you’re throwing yourself into a new project at work or dedicating time each day to a fitness routine, going too far too quickly can have negative results. It’s important to have balance and to address both areas of your life. If you’re overextending yourself and working too much, you won’t have the time or energy to stay committed to your fitness goals. Similarly, if you’re working out beyond your limits or restricting your diet so severely, you’re likely to run the risk of an injury which will set back both your fitness and business goals.

Remember, these changes will take time, and you shouldn’t expect to see drastic changes overnight.

Stick to your plan, follow a timeline and let your family and friends know your goals so they can support you along the way.

I’d love to hear how you tackle both your fitness and work goals in the comments below.


Please take note of the commenting guidelines.
You will receive an email to approve your comment.
Please take note of the commenting guidelines.
You will receive an email to approve your comment.

Thanks for your comment

You will receive an email to approve your comment. It will only appear after your confirmation.


Oh no! An unexpected error occurred.

Try again