Build Your Fitness, Your Way
How Reflection, Goal-Setting & Planning Help You Start (and Stick With) Movement
Not everyone is into gym class. Not everyone plays on a team. And not everyone feels confident getting active right now — and that’s okay.
But here’s the truth: being active doesn’t have to look a certain way. You don’t need fancy gear or a workout plan. You just need a way in. That’s where reflection, goal-setting, and planning come in. They help you start where you are, find what works for you, and build habits that stick.
Step 1: Think About What Works for You (Reflection)
Reflection is about asking honest questions — not judging yourself. It helps you figure out what gets in the way and what might actually feel good.
Try asking yourself:
What types of movement do I not hate — or maybe even enjoy? (Stretching? Dancing? Walking the dog?)
When do I feel most awake or relaxed — during solo time, hanging with friends, or after being outside?
What’s stopping me from being active? (Time? Energy? Not knowing where to start?)
If you realize that you don’t like competitive sports but you do enjoy music, maybe dancing to a playlist in your room is a good place to start.
Step 2: Set a Goal That Actually Fits Your Life
Once you know what might work, setting a small, clear goal helps you take action. It doesn’t have to be big — just something that makes you feel a little better each time.
Try using a SMART goal:
Specific: “I’ll stretch for 5 minutes after school.”
Measurable: Use a timer or checklist.
Achievable: Keep it small enough to actually do.
Relevant: Pick something that fits your life (e.g., “I want more energy for school”).
Time-bound: Set a timeline (e.g., “for the next 2 weeks”).
Example: “I’ll walk for 10 minutes every day after dinner for the next 7 days.”
Step 3: Make a Simple Plan
A plan helps you stay on track — especially on days when you feel tired, busy, or unmotivated. Keep it flexible and personal.
At Home:
Try YouTube workouts (yoga, low-impact, or dance-based)
Set phone reminders to move or stretch
Keep a resistance band or mat in your room
At School:
Use gym class as a chance to try new things
Suggest active ideas for class projects or breaks
Join an intramural or drop-in activity — no experience needed
In the Community:
Walk to a local park with a friend
Check out free or low-cost rec Centre programs
Explore a nearby trail or green space
Remember: movement doesn’t have to be structured to be meaningful.
Why This Approach Works
When you build your fitness around what matters to you — not what others expect — it becomes easier to stick with. You’ll:
Feel more in control
Gain energy and mental clarity
Boost your confidence over time
Create healthy habits that last beyond school
It’s not about being the “best.” It’s about showing up for yourself.
Your Move:
What’s one type of movement that feels manageable for you this week?
Write it down.
Make a plan.
Try it.
And when you do it — even just once — that’s a win. Reflect. Adjust. Try again. This is how real fitness starts.