• STYLE
    • Style
    • LET’S SHOP>
      • Shop Instagram
      • Follow Me at Like to Know It!
      • Amazon Shop
  • HOME >
    • Seasonal Home Tours
    • Home Decor
    • Porch Life
  • ENTERTAIN >
    • Holidays & Parties
    • Hosting Tips
    • Happy Hour
    • Taco Tuesday
  • TRAVEL
    • I ❤️ ATLANTA
    • Girls Weekend
  • Lake House Build
  • About >
    • Meet Heather
    • SUBSCRIBE
    • Press
    • Contact
    • Front Porch Coffee Talk
    • Privacy Policy & Disclaimers
  • RESOURCE LIBRARY

Southern State of Mind Blog by Heather

My 12 Week Fitness Goals || Creating a Fall Fitness Routine

in In a Healthy State of Mind on 08/26/20

I think many of us can agree that our fitness goals got a bit off track last March.  I mean- what DIDN’T get off track last March? Admittedly mine have not really gotten back on track all summer. Also, I don’t think I have mentioned it here on the blog, but I have been dealing with a herniated disc in my lower back the past few months. (Back pain is not cool!) However, with lots of physical therapy and doing the home exercises, I *think* I am finally over the worst of it and able to get back to exercising more consistently. 

So now that my back is better and the boys are back on a regular school schedule, I am working to create some new habits and schedules of my own. It hasn’t been easy to get back after such a long break but just after one week I already feel SO. MUCH. BETTER.  Since creating a new habit is hard and sticking with it is even harder, I wanted to pop in to share my fitness goals here with you today. Not only to help keep myself accountable but also to help motivate YOU! So let me quickly break down my “plan of attack” with the three steps I took to create my new fall fitness routine.   

bullet journal fitness tracker

STEP ONE: SET SMART GOALS 

My previous Director of HR would be so proud that I dusted off the old “SMART” goals method! A SMART goal is one that is Specific, Measurable, Attainable, Realistic and Timely. Here are mine:

Specific: 

  • Strengthen My Core – I did some research and have decided that Pilates is going to be my best form of exercise to help get my core stronger so my back pain won’t happen again. 
  • Tone My Arms  
  • Improve My Annual Physical Lab Results – Last test was November 2019 and some of my scores were on the higher end of the accepted range- looking to lower these numbers. #THISIS40

Measurable:

  • Strong Core = No More Back Pain
  • Toned Arms  = Can Wear Sleeveless Tops With Confidence
  • Improved Annual Physical Lab Results = Already scheduled my appointment for November 10th!

Attainable:

  • Arm Workout 4 times a week (48 times in 12 weeks)
  • Pilates Video 4 times (48 times a 12 weeks)
  • 1o Miles Walking Per Week (120 miles!)
  • Intermittent Fasting (daily)

Realistic:

Absolutely! 

Timely:

I am focusing on the next 12 weeks to achieve my goals. My plan is to weigh in every Friday and my end date for this particular personal “challenge” is November 13th.  While weight loss is not one of my goals, I weigh myself every day anyway so figured it would be a fun addition to the next 12 weeks to have a weekly “weigh in”. 

bullet journal fitness tracker

STEP TWO: PREPARE ALL SUPPLIES

  • ARMS: I have a few arm videos (free on Youtube) that I will use.  This video is a great one to start with and I love her accent.  Buh-bye bat wings! 🙂
  • PILATES: I also found some great free Pilates online videos and we have a yoga mat and a small home gym. I also hope to be able to get to some gym classes to mix things up.  I am loving all videos by Boho Beautiful– beautiful scenery and great workouts. 
  • WALKING: We have a treadmill in the house and I also plan to walk outside in our neighborhood or schedule something with a friend. 
  • INTERMITTENT FASTING: I have done this before so I have already read up on this.  I highly recommend learning more about this if you haven’t already as I found it highly effective.bullet journal fitness

STEP THREE: MAKE A FITNESS TRACKER

Fail to plan = plan to fail. So I made a fitness tracker to help me track everything. I pulled out some of the boys art supplies and had a little fun making a weekly activity tracker sheet and a place to track my weekly weigh-ins. I referenced a few Pinterest posts on bullet journaling for inspiration and while mine are far from perfect I like how they look and they do inspire me to want to fill them in daily! Side note: I was surprised at how terrible my penmanship is- have you really tried to write something lately? Yikes. But anyway, I think having something pretty to track my weeks on will help keep me motivated.  

Obviously, just a regular sheet of paper or preprinted calendar would work well too! But I do think tracking it is important! I will make a new weekly one every week but the weigh-in one will work for all 12 weeks. 

bullet journal fitness tracker

 

I love that quote- 3 MONTHS FROM NOW YOU WILL THANK YOURSELF! Yes! 

I hope you feel motivated to set some of your own goals and get some new habits going. If you are looking for more health inspiration – you can see all of my previous posts HERE.  I plan to share updates in my weekly Front Porch Coffee Talks so we can keep each other accountable.  

Here We Goooooooo!

xoxo-

Heather

Related posts:

Chicken and Avocado Chopped Salad Recipe Fall Routines I am Trying (and a Wood Watch Giveaway!) {$100 Room Challenge} Week 2 and Week 3 Update How to Prep a Week of Chef Salads at One Time

4 Comments

« 20 Minute Organizing || A Solution to Organize the Mom Purse
Front Porch Coffee Talk »

Comments

  1. Heather Strohl says

    Aug. 27, 2020 at 8:24 am

    This is amazing! I am going to make my own sheets tonight. Thank you for the inspiration ( and the accountability).

    Reply
    • Heather says

      Aug. 27, 2020 at 8:40 am

      I am SO glad you are inspired! It was fun to make the tracking sheets and I am so motivated by how much better I already feel. I look forward to hear how you are doing with it- it’s great to have some accountability! 🙂

      Reply
  2. Susan Honeycutt says

    Aug. 27, 2020 at 10:30 am

    I too have a herniated disc in my lower back. I do yoga to stretch it out & low impact core classes/exercises. Once you’ve strengthened your core it should feel better! I do planks every day as well. Always bend your knees when picking something up. One small tweak will put you in pain for a good week. Been there done that🥵 Good luck with your plan💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

    Reply
  3. Twin Marley says

    Aug. 27, 2020 at 4:38 pm

    Great job on your fitness goals! I’ll be looking for evidence!😂

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Facebook
  • Instagram
  • Pinterest

Recent Posts

  • Front Porch Coffee Talk Mar. 27, 2025
  • What I’m Reading || THE GOD OF THE WOODS Mar. 4, 2025
  • Porch Season Feb. 28, 2025
  • Front Porch Coffee Talk Feb. 14, 2025
  • Let’s Go Shopping || My Weekly Faves and Finds Feb. 11, 2025
  • Let’s Host a Galentine Mahjong Lunch Feb. 10, 2025
  • Lake House Tour || The Coffee Nook Feb. 5, 2025
  • Valentine Moss Topiary Jan. 30, 2025
  • What I’m Reading || The Frozen River Jan. 26, 2025
  • Lake House Home Tour || Living Room and Dining Jan. 22, 2025
  • Thrift Flip || Painted Pleated Lampshades Jan. 20, 2025
  • Lake House Home Tour || The Front Porch and Foyer Jan. 16, 2025
  • Let’s Go Shopping || My Weekly Faves & Finds Jan. 14, 2025
  • HOSTING || Après Ski Charcuterie Jan. 12, 2025
  • Preppy Lake Lodge Finds Jan. 10, 2025

Subscribe to our mailing list

* indicates required
Front Porch Coffee Talk
What I'm Reading || THE GOD OF THE WOODS
Porch Season
Front Porch Coffee Talk
  • March 2025 (2)
  • February 2025 (5)
  • January 2025 (9)
  • August 2024 (5)
  • June 2024 (3)
  • May 2024 (1)
  • April 2024 (1)
  • March 2024 (2)
  • February 2024 (4)
  • January 2024 (3)
  • December 2023 (3)
  • November 2023 (7)
  • October 2023 (5)
  • September 2023 (7)
  • August 2023 (15)
  • July 2023 (3)
  • June 2023 (8)
  • May 2023 (6)
  • April 2023 (9)
  • March 2023 (7)
  • February 2023 (12)
  • January 2023 (12)
  • December 2022 (2)
  • November 2022 (10)
  • October 2022 (15)
  • September 2022 (2)
  • August 2022 (4)
  • July 2022 (8)
  • June 2022 (17)
  • May 2022 (20)
  • April 2022 (17)
  • March 2022 (8)
  • February 2022 (12)
  • January 2022 (18)
  • December 2021 (16)
  • November 2021 (9)
  • October 2021 (8)
  • September 2021 (7)
  • August 2021 (4)
  • July 2021 (6)
  • June 2021 (10)
  • May 2021 (9)
  • April 2021 (17)
  • March 2021 (13)
  • February 2021 (16)
  • January 2021 (18)
  • December 2020 (8)
  • November 2020 (11)
  • October 2020 (14)
  • September 2020 (17)
  • August 2020 (16)
  • July 2020 (14)
  • June 2020 (9)
  • May 2020 (18)
  • April 2020 (10)
  • March 2020 (9)
  • February 2020 (14)
  • January 2020 (9)
  • December 2019 (8)
  • November 2019 (17)
  • October 2019 (14)
  • September 2019 (9)
  • August 2019 (6)
  • July 2019 (9)
  • June 2019 (10)
  • May 2019 (9)
  • April 2019 (9)
  • March 2019 (10)
  • February 2019 (12)
  • January 2019 (10)
  • December 2018 (4)
  • November 2018 (10)
  • October 2018 (7)
  • September 2018 (8)
  • August 2018 (5)
  • July 2018 (7)
  • June 2018 (12)
  • May 2018 (11)
  • April 2018 (8)
  • March 2018 (12)
  • February 2018 (3)
  • January 2018 (3)
  • December 2017 (8)
  • November 2017 (13)
  • October 2017 (12)
  • September 2017 (9)
  • August 2017 (11)
  • July 2017 (8)
  • June 2017 (3)
  • May 2017 (8)
  • April 2017 (2)
  • March 2017 (10)
  • February 2017 (7)
  • January 2017 (8)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (14)
  • September 2016 (10)
  • August 2016 (6)
  • July 2016 (6)
  • June 2016 (9)
  • May 2016 (9)
  • April 2016 (11)
  • March 2016 (6)
  • February 2016 (7)
  • January 2016 (7)
  • December 2015 (10)
  • November 2015 (6)
  • October 2015 (8)
  • September 2015 (9)
  • August 2015 (2)
  • July 2015 (6)
  • June 2015 (8)
  • May 2015 (5)
  • April 2015 (9)
  • March 2015 (11)
  • February 2015 (11)
  • January 2015 (7)
  • December 2014 (13)
  • November 2014 (14)
  • October 2014 (6)
  • September 2014 (9)
  • August 2014 (9)
  • July 2014 (4)
  • June 2014 (5)
  • May 2014 (6)
  • April 2014 (6)
  • March 2014 (4)
  • February 2014 (5)
  • January 2014 (3)
  • December 2013 (4)
  • November 2013 (3)
  • October 2013 (5)
  • September 2013 (8)
  • August 2013 (3)
  • July 2013 (3)
  • June 2013 (7)
  • May 2013 (7)
  • April 2013 (7)
  • March 2013 (5)
  • February 2013 (4)
  • July 2012 (1)

Copyright © 2025 · glam theme by Restored 316

Copyright © 2025 · Glam Theme on Genesis Framework · WordPress · Log in