Embrace the Journey: Focus on the steps along the path to your SMART Goals

Success in fitness and life rarely comes from a single moment of effort. Instead, it grows from consistent, focused actions taken every day. I want to share my personal experience with this approach, highlighting how steady training and daily habits led to meaningful milestones in my fitness journey.

The Power of Process Goals in Fitness

Process goals are the behaviors, routines, and controllable actions within the overall SMART Goal. They should be:

• Daily or weekly actions

• Fully controllable

• Aligned with the SMART outcome

Process goals break down big ambitions into clear, achievable steps. For example, instead of aiming to row 2000 meters under 7 minutes right away, I set goals like:

• Rowing consistently 4 times per week

• Improving stroke rate and technique gradually

• Tracking progress every session, with 2000m benchmark rows once a month

  
  

This approach made training less intimidating and more rewarding. Each small win built momentum and confidence, pushing me closer to my outcome goal.

My Journey to a Sub-7 2000m Row Time

On January 31st, I participated in the Beat the Beast indoor rowing event. My goal was to break the 7-minute barrier for 2000 meters—a tough challenge that required months of steady work.

Here’s how process goals helped me get there:

• Consistent Training: I committed to rowing at least 4 times a week, focusing on endurance and speed.

• Technique Focus: I worked on improving my stroke efficiency, reducing wasted energy.

• Recovery and Nutrition: I prioritized rest and proper fueling to support performance.

• Tracking Progress: I logged every session, noting times and feelings to adjust training.

  
  

I even broke down the 2000m row on the day of the race into smaller targets. The result was a personal best time of 6:59.6, just under my target. This achievement wasn’t a sudden breakthrough but the product of consistent effort and focus on the process.

Daily Handstand Practice: Mastering the Press to Handstand

Another example of process goals shaping progress is my daily handstand practice. My long-term aim is to master the press to handstand, a challenging skill requiring strength, balance, and control.

Instead of fixating on the final move, I set smaller goals:

• Practicing handstands against the wall for balance

• Strengthening core and shoulder muscles with targeted exercises

• Breaking down the press into manageable parts and drilling each

• Spending 10-15 minutes daily on handstand work

  
  

This steady routine keeps me engaged and motivated. Some days feel easier than others, but the habit of daily practice ensures progress over time. The press to handstand is no longer a distant dream but a skill I’m actively building.

The Pushup Challenge for Canada Mental Health Association

From February 5th to 27th, I’m taking on a Pushup Challenge to support the Canada Mental Health Association. The goal is to complete 2000 pushups over 23 days. This challenge combines fitness with a meaningful cause, making the process even more rewarding.

Here’s how I’m using process goals to stay on track:

• Dividing daily pushups into smaller sets to maintain form and avoid injury

• Tracking progress visually to stay motivated

• Sharing updates to build accountability and community support

  
  

This challenge reminds me that fitness is not just about personal achievement but also about connection and giving back. The process of consistent effort, even in small doses, creates impact beyond the individual.

Why Process Goals Matter Beyond Fitness

The lessons from my fitness journey apply to many areas of life. Whether you want to learn a new skill, improve your career, or build better habits, focusing on process goals helps you:

• Stay motivated by celebrating small wins

• Reduce being overwhelmed by breaking down big tasks

• Build discipline through daily routines

• Adapt and improve based on regular feedback

  
  

By embracing the journey and valuing the steps along the way, you create a sustainable path to success.

Keep Moving Forward with Purpose

Your outcome goals are important—they give you direction and inspiration. But the real power lies in the process goals that guide your daily actions. My experience with rowing, handstand practice, and the pushup challenge shows that consistent effort, focus on small steps, and patience lead to meaningful achievements.

If you’re working toward a goal, start by identifying the process goals that fit your lifestyle. Track your progress, adjust as needed, and celebrate every step forward. The journey itself will build strength, confidence, and resilience that last far beyond any single accomplishment.