New year, new you — we're heard it a million times before, but is it even really true? We can be the first to admit it's not the case. Following through with the intentions set is a challenge many of us won't do, and that's not okay. Cue Katie Dunlop, the fitness friend we can count on to whip it all into shape. The key to success? Setting micro goals — here's how from a gal who relates. 

Step 1: Know What You Want

Or at least what you think you want. You might not know exactly what life will look like when you decide to take the leap, but you need to have an idea of what you want it to be. Can you picture yourself healthier? Traveling more? In that career you’ve always dreamed of?

If you answered yes, then you’ve taken the first step to making it happen. Having a clear picture of what you want will allow you to begin to cultivate the plan to get there. Take the time to brainstorm, picture, and write down all of your objectives.

Step 2: Have a Plan

OK, now that you can see it, how are you going to get there? What steps do you need to take to make it happen? It’s not enough to just say “I’m going to do ____.” You need to do your research and build a plan to make it happen. What’s the best way to create a plan? Set micro goals. Micro goals are small goals you set for yourself that help you reach your larger goals. We all want to feel good, especially when we’re making changes that can be challenging. Big goals usually leave you feeling anxious and upset because it can take a long time to see results. Micro goals allow you to get that sense of immediate gratification. You see your hard work paying off quickly, and that gives you the motivation and drive it takes to make changes.

When setting a micro goal, it’s important to keep your current lifestyle in mind. Yes, we want to make changes, but if you set a goal that is entirely unrealistic, you won’t stick to it. Set smaller, more attainable goals that will allow you to really start to see just how strong you are. Start with one thing that seems a bit easier and add on from there.

Step 3: Take Action

Now you have the plan and it’s time to put it into action. There are two key things you must do if you want to be successful in totally crushing your goals. One, you absolutely need to track your progress and two, you need to treat yourself. It’s important to hold yourself accountable periodically. Journaling and having a support system — whether family and friends or an online community – are great ways to do that.

And the best part about micro goals is that you get quick and constant gratification. Those small, attainable goals give you reasons to celebrate and you should! It will be different depending on your goals, but make sure you do something to reward yourself for reaching your goals that week!



And if getting a fit bod is your goal — Katie's got the ideal micro 20-minute plyometric HIIT workout. 

Do each exercise for 40 seconds, moving as quickly as possible. Take a 20-second break to lower your heart rate between exercises. After completing all 5 exercises take a full 1-minute break, then repeat through the circuit for a total of 3-4 rounds. 


Katie Dunlop workout

Katie Dunlop workout

Katie Dunlop workout


Katie Dunlop workoutKatie Dunlop workout