As humans, we are hard-wired to set goals, which we do in earnest: To lose weight, become a doctor, get out of debt. That’s the easy part. Then comes the follow-through.
“Obviously, it takes a lot of work, a lot of mental power,” says neuroscientist Dr. Shannon Odell. “What you're trying to do is to train your brain to perform an activity, then to associate this action with a reward and to do it so much that it becomes a habit.”
The Power of Setting Fitness Goals
“Goal setting is effective," says Kimberly Plessel, a registered dietitian, citing a 2015 study by psychologist Gail Matthews. "People who set a goal achieved more than those who didn’t; people who had an action plan achieved even more,” Plessel says. “People with both of those who also had a timely follow-up did best of all.”
Setting clear, specific goals gives you direction and motivation, helping you stay focused and committed to your fitness journey. Whether your aim is to lose weight, build muscle, improve endurance or simply lead a healthier lifestyle, defining your goals is the crucial first step.
“From the research side, we talk about approach versus avoidance goals,” Dr. Odell says. “Rather than saying, ‘I want to lose weight,’ you might change it to what’s called a mastery goal: ‘I want to get better at tennis. I want to learn more about health.’” Similarly, she adds, positive and specific goals (I’ll take a class twice a week) are more reachable than negative ones (I’m going to stop eating fast food). “These goals can promote self-efficacy, a confidence in your ability, which ultimately can motivate us to do the behavior more,” she says.
How Orangetheory Helps You Set Your Fitness Goals
At Orangetheory and anywhere in life, Ellen Latham, Orangetheory Fitness creator and co-founder, says attaining goals begins with one word: Why. Orangetheory Fitness provides a space for individuals to explore their "why" and align their fitness goals with their deepest aspirations.
“We want to bring to members’ attention why they’re there,” Ellen says. “If we forced everyone to sit down and give us 10 goals, they’re not interested. Instead, the ‘why’ is the key. When you really understand your ‘why’ in anything you do, you’ll go about things differently. You start those discussions and create feelings of hope and joy.”
Through personalized coaching and a supportive community, Orangetheory empowers you to infuse every workout with intention and purpose. Whether your "why" is to reclaim your health, boost your confidence or set a positive example for others, Orangetheory is here to help you turn your aspirations into reality.
Expert Coaching for Accountability and Guidance
Our coaches provide personalized guidance, support and motivation every step of the way. They'll work with you to set realistic goals, track your progress and adjust your workout routine as needed. Having a coach by your side keeps you accountable and ensures that you're consistently pushing yourself to reach new heights.
New Hampshire pastor and devoted Orangetheory member, Ben Siemon, and his wife Krystal's journey exemplify the transformative power of Orangetheory's coaching. “I’ll be honest, I didn’t know how hard it would be,” he says. “I couldn’t walk up a set of stairs after that first session.” But he kept coming back, and everything — his body, his stamina, his flexibility, his mindset — began to change.
Ben and Krystal were not just working out—they were also learning about health and fitness in a comprehensive way. For Ben, it's evolved from a focus solely on weight loss to a desire to be present and comfortable in his body. Ben says Orangetheory helped him make it “less about losing 50 pounds” and more about the whole person. It morphed from ‘I gotta lose those pounds’ to ‘I want to be present, to be comfortable in my body.’ Life changes; goals change, says Dr. Odell. Thus, being open to an alternate game plan, especially the kind Ben chose, is always a good idea.
This holistic approach, guided by expert coaches, fosters lasting change and personal growth.
Supportive Community for Motivation
Working out at Orangetheory isn't just about sweating it out alone—it's about being part of a supportive community of like-minded individuals who share your goals and aspirations. Whether you're high-fiving your fellow classmates during a challenging interval or cheering each other on as you tackle a tough workout, the sense of camaraderie at OTF is unmatched.
Like Ben, Florida OTF member Chloe Duke initially considered weight loss to be her why. But after surrounding herself with positivity, knowledge and know-how at her Cooper City studio, Chloe’s focus has turned to health.
“The coaches and staff always encourage me — not to go outside my capability,” Chloe says, “only outside my comfort zone.” She has been on this journey long enough to know that she won’t change herself or her life overnight. She does, though, remind herself that “it is scientifically impossible to NOT achieve my goals if I just keep going.”
Every step you take in the direction of your dreams takes you one step closer. With each step taken within the supportive confines of the OTF community, members inch closer to realizing their fitness goals and unlocking their full potential.
Tips for Setting and Achieving Your Fitness Goals with Orangetheory
Here are some tips to set and keep your eyes on your goals:
- Write down your goals. Yes, with a pen on real paper. “There’s a lot of research into how the act of writing it down is important,” Dr. Odell says. Adds Ellen: “Words create actions and actions create attitude.”
- Make the goals yours. If you’re setting goals someone else wants for you, you’ll get resentful or lose interest. “If you’re not excited about it,” Kimberly says, “you won’t want to do it.”
- “Setting sights on a big goal is great, but sometimes it can feel overwhelming,” Chloe says. “I create monthly goals to work toward that ladder up to my larger goal.”
- Think SMART. Kimberly and other professionals steer their clients toward this acronym: Specific, Measurable, Achievable, Realistic, Timely. “I look at goals as action steps,” she says. “You want to identify long-term outcomes, working to break each into an actionable step.”
- Trust the process. “The coaches know what they’re doing,” Ben says. “I can’t believe the words coming out of my mouth, but I really enjoy working out. Am I going to fall apart if I don’t lose 20 more pounds? No. I’m still going to try, but internally, I’m the healthiest I’ve ever been.”
