Easy Tips for Setting Goals
Being able to set goals is the key to measuring your success. As a trainer, I find that many times when I’m not making progress with my fitness, it’s because my focus isn’t on the big picture or my end goals. So today, I’ll share with you a few easy tips on how to use your iFit Coach membership to help you set fitness goals. Keeping track of your progress is crucial when you’re working towards better health, especially when you’re focusing on exercise. The iFit Coach app gives you a few different ways to log your exercise throughout the day.
How To Log Your Exercise
- Manual log—you can manually log your exercise on the iFit Coach app.
- Recommended workout—simply complete one of the workout recommendations from the app to automatically log your workout for the day.
- Wearable workout—complete a workout while you’re wearing your iFit wearable to automatically log your workout for the day.
- Fitness equipment—complete a workout from iFit connected fitness equipment (treadmill, elliptical, bike) to automatically log your workout.
The Importance of Nutrition
Once you have an exercise goal, the next step is to create a nutrition goal. In the iFit Coach app, you can set a nutrition goal for how many calories you want to consume each day. You also have the ability to view your daily calorie intake and nutritional information for the food you log. In order to help you reach your personal health and fitness goals, iFit will actually calculate a personal calorie intake goal for you. This specific goal is based on many factors, including your weight goal, activity, age, height, gender, etc. When you’re setting a calorie goal, it’s important to remember that the goal needs to be maintainable.How We Calculate Your Net Calories
Calorie Intake (Food) - Total Calories Burned (BMR, Activity, Exercise) = Net Calories A few notes to remember while using the iFit Coach app:- Basal Metabolic Rate (BMR) is the number of calories your body will burn at rest. For example, if you’re lying in bed, not eating or moving. BMR is the calories you need to keep your body running without burning or adding to your energy or fat stores.
- Activity includes the calories you burn doing all of your normal, daily tasks, like walking around the grocery store, making lunch, cleaning your home, etc. Coach also takes these things into account and measures them by the number of steps you take (tracked on your iFit wearable).
- Exercise accounts for the calories your body will burn when you work out. This doesn't include the steps you take at work or home. It's specific to working out or completing an exercise for a given time frame, which is why it’s very important to track your exercise in the iFit Coach app.
How Net Calories Affect Weight Loss
It’s important to remember that if you have a weight loss goal, you'll have a net calorie deficit that’s factored into your daily calorie goal recommendations. Creating a net calorie deficit is done by eating fewer calories than you burn. For the average person, 1 pound equals about 3,500 calories. So in order to lose 1 pound a week, you have to eat 500 calories less than you burn each day.Set Weekly Weight Loss Goals in the App
Lose .5 lb/week = -250 net calories Lose 1 lb/week = -500 net calories Lose 1.5 lbs/week = -750 net calories Lose 2 lbs/week = -1,000 net calories iFit wants you to reach your goals while keeping your body healthy and happy. How many pounds a week you can lose is based on your max calorie deficit. Our expert dietitians don’t want women consuming less than 1,200 calories per day, or men consuming less than 1,500 calories per day. It’s difficult to eat a healthy, well-balanced diet without consuming enough calories, so when you restrict yourself too much or lose weight too quickly, it's often muscle that you lose instead of fat. By losing just a little weight each week, our nutrition professionals can help you burn the fat, keep the muscle, and stay on your diet while keeping a healthy lifestyle.How Net Calories Affect Weight Gain
If you have a weight gain goal, you’ll have a net calorie surplus that’s factored into your daily calorie goal recommendation. Creating a net calorie surplus happens when you eat more calories than you burn. For example, in order to gain 1 pound a week, you have to eat 500 calories more than you burn each day.How Net Calories Affect Weight Maintenance
If you have a weight maintenance goal, then your net calories will be zero. That means that you’ll need to burn off the exact amount of calories you eat. For example, if you burn 1,800 calories, you’ll need to eat 1,800 calories. If you happen to eat fewer calories, you'll lose weight. And if you happen to eat more calories, you'll gain weight. Tracking everything in the iFit Coach app will help you to know where you stand with your calorie intake and burn in order to help you achieve the personal goals you’ve set for yourself. It also gives you the ability to track your activity, including your steps and distance. After that activity is tracked, you’ll be able to view your daily activity stats. The next step is to set a schedule for yourself and plan ahead. In the iFit app, you can decide how often you’re going to exercise throughout the week, which meals you’ll eat each day, and how many hours of sleep you’ll get each night. Having a set plan will help you to stay on track. Make sure you have a set time frame to achieve these goals. That’ll give you added motivation to accomplish your goals in time. Most importantly, make sure the goals you set are realistic and attainable. Too often, we want the end result without taking the proper steps to achieve them. With iFit, you’ll be able to monitor your progress, alter your goals as you go along, and finally, accomplish them! Good luck! Mecayla Ramsey iFit TrainerYou might also like
New Feature: Connect iFIT to your Favorite Fitness Apps
Whether you’re out running your favorite trail or cycling at home, every single workout is important. We believe tracking your fitness journey in a single location is a key component to chasing your goals. You can now connect your iFIT account with Apple Health™, Garmin® Connect, Google Fit™, and Strava, so all of your workouts are in one place! Note: Only iFIT workouts from the iFIT Library will count toward your iFIT Milestones. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively working toward supporting Google Health Connect, Google’s replacement platform, in a future update. Ready to get connected? Here’s how you can connect your favorite fitness apps to iFIT. Apple Health Garmin Connect Google Fit™ Strava How to connect iFIT to Apple Health: Launch the iFIT app on your iPhone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Apple Health, then tap Connect.You'll be taken to the Health Access page where you can enable sharing data from iFIT to Health. You can control which types of information iFIT will read and write to Health. How to connect your iFIT and Garmin Connect accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Garmin Connect, then tap Connect.Sign in to your Garmin Connect account.After signing in to your Garmin Connect account, toggle on the preference to share activity data from Garmin Connect to iFIT.Tap the Agree button to connect your iFIT and Garmin Connect accounts.After connecting, you can set your desired preferences to automatically sync your Garmin Connect activities to your iFIT account. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively woring toward supporting Google Health Connect, Google’s replacement platform, in a future update.How to connect iFIT to Google Fit™: Launch the iFIT app on your iPhone or Android phone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Google Fit™, then tap Connect.You’ll be prompted to select the Google account you would like to connect. Tap the Allow button to allow iFIT access to your Google Fit™ account.After connecting, you can set your desired preferences to automatically sync activities between iFIT and Google Fit™. How to connect your iFIT and Strava accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Strava, then tap Connect.Sign in to your Strava account.After signing in to your Strava account, tap the Authorize button to connect your iFIT and Strava accounts.After connecting, you can set your desired preferences to automatically sync your activities between your iFIT and Strava accounts. We hope you enjoy this new feature as you chase your fitness goals with iFIT! Google Fit™ is a trademark of Google LLC. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
September 2, 2021
How to Stay on Track with Your Workouts
Congratulations! If you find yourself reading this, then you have successfully completed the first step toward a healthier and more dynamic you. As you embark on a new journey to a healthier lifestyle, it's important to realize that you not only need to, but want to make a change. Keep in mind that staying on track with your workouts is as much a physical challenge as it is a mental challenge. Now, ask yourself, are you committed? Remember, mind over matter—your goals are never out of reach. Check out these tips from our iFit trainers to help you stay on track with your workout routine. Gideon Akande The time of year for reflection and rededication is upon us, and personal fitness is at the forefront in the minds of most. Whether this is your first rodeo or you’re an experienced athlete, here are my 5 top tips to improve your exercise excellence. Start somewhere. It doesn’t matter what you do, just MOVE! You can fine-tune the process at a later time, so start with the most convenient forms of exercise for you. Take it easy. Rome wasn’t built in a day; neither was your body. There is no need to feel like you must complete your goals in the first week. Build slowly and gradually to remain safe and feel accomplished. Switch gears. Fitness is a very personal journey. It is not necessary to only follow one discipline to see results. Therefore, try it all! You’ll be surprised at what your body best responds to, but, more importantly, what you may enjoy. Posse up. Studies show that success rates improve dramatically when you surround yourself with others that share similar goals. Join forces with family, friends, and coworkers to develop accountability that will push you further, longer. Rest for your best. Recovery is essential for you to feel and perform better. Stretch, massage, and sleep are great ways to increase energy, boost metabolism, and fuel your next sweat session. You can train with Gideon on any iFit-enabled equipment all around the world and in the studio! Follow Gideon on Instagram @getfitwithfgiddy Follow iFit on Instagram @ifit Breeanna Cox Here are my tried-and-true tips for staying on track! Set realistic goals. Break up your activity into small tasks each and every day, so it's not so intimidating. Try incorporating 30 squats 3 times a day into your routine, and then build up from there. Hold yourself accountable. Tell friends, family, or your spouse what your goals are, so you've officially put your goal out to the world. This will help ensure that you follow through with your fitness plans. Love your workouts. Don't follow fitness fads or trends—do what you find enjoyable, so that you look forward to your workouts instead of dread them. Have a clear purpose. Identify what it is that's driving you to stick to your goal. Why do you want to be more fit? Once you figure out your motivation, write it down and post it everywhere you can see it! You can train with Breeanna on any iFit-enabled treadmill and elliptical! Follow Breanna on Instagram @bodybybree2 Follow iFit on Instagram @ifit Elyse Miller We all get a little off track from time to time. The best way to stay on track is to make fitness a top priority. Schedule your workouts. Plan your workouts as if it’s an appointment with someone else. You wouldn’t want to cancel out on a hair or doctor appointment, so don’t ditch out on yourself. Set a time and follow through. Prep your gear. I lay my workout clothes out at night, so I see them waiting for me first thing in the morning. Having that reminder staring at you in the face as soon as you wake up makes it harder to skip out on your workout. Early bird gets the worm. I’ve found that early workouts are great for those with busy schedules. Rather than putting it at the end of the day, when a million other things can get in the way, I recommend waking up 30–60 minutes early to get your sweat on. Keep it at home. Having workout equipment at home is a major game changer, too! Taking out the commute and hassle of a gym saves so much time and eliminates excuses. Make it a lifestyle. Exercising your body should be as routine as brushing your teeth. Make it a non-negotiable. Even on your “off days,” it’s good to schedule in some body work time—stretching, foam rolling, or planning for the next workout. You can train with Elyse in Bora Bora and in studio classes on any iFit-enabled treadmill! Follow Elyse on Instagram @fitelyse Follow iFit on Instagram @ifit John Peel Sign up for a program. If you are just beginning your fitness journey or looking for a routine to get you back in the game, the iFit Alps Incline Series is the perfect program! This 6-week plan will ease you into a structured workout regimen and also give you the push and climb you need to hit some challenging progressions. Not only will you sweat, but you will experience the most beautiful location I think we've filmed at to date. The Alps are breathtaking. They are even more breathtaking when you witness them from the summit, after crushing a workout! Hydrate, hydrate, hydrate. Dehydration can lead to a lack of energy and increased heart rate—both will make your workouts much more challenging. I like to drink two cups of water as soon as I wake up. It's an easy change to make to your morning routine, but it makes a big impact. #100aDay. Since having back surgery, I've set a personal goal of doing 100 ab rollouts each day. A strong core means more stability, improved performance, better posture, and also leaves you less susceptible to fitness-related injuries. Set a goal that doesn't take too much time out of your day. That way, you'll have no excuses not complete it! You can train with John on any iFit-enabled equipment, all around the world and in the studio! Follow John on Instagram @johnpeelefitness Follow iFit on Instagram @ifit The first step to fitness success is believing you can do it. Staying on track is the hard part, but with small changes in your mindset and daily routines, you can make a lasting impact in the long run. You only have one body, so make sure you nurture it and give it the attention it deserves! Here's to a happier, healthier, and more dynamic you. You deserve it.
January 9, 2019
NEW ROUTES : EVEREST
Add another check to your bucket list without spending a dime. Khumbu Region Google just released the first-ever Street View images for Mount Everest, located in the Mahalangur section of the Himalayas on the border of Tibet. And while you may not be able to climb to the summit of this amazing peak, you can explore the Khumbu region of Nepal in the mountain’s shadow and Mount Everest's base camp. The Program Our Mount Everest workout program will push you past your limits. If you’re ready to take on a new challenge, then get ready to hike over 71 miles and climb more than 19,000 vertical feet in just 20 workouts. This grueling program is not for the faint of heart, because you will be required to ask more from yourself. But let me tell you, the views are absolutely worth the work. And just remember, when the going gets tough, at least you aren’t carrying a pack on your back. To join us, add the program on iFit, jump on your iFit-enabled equipment and enjoy the workout as your machine will show Google Street View ™ all along the way, while automatically adjusting the incline/decline to match the outdoor terrain. Yak Parking Lot in Namche Bazaar, Nepal Descent from South Base Camp Everest South Base Camp Everest Base Camp - Climber's Memorial Your Journey Through the misty air and lush terrain, you’ll start your journey at the Tenzing-Hillary Airport, located in Lukia, Nepal. And with the program being all trail, you’ll wander through small towns, seeing a way of life completely different from your own. As you follow other fellow backpackers, don’t be surprised to pass some pack mules along the way that you’ll wish were carrying you. Continuing on your journey, you’ll trek through multiple cities as you head towards the mountain. From Phakding to Benkar, Khumjung to Panboche, and all the way to Thame, you’ll wind past monasteries, lodges, and schools, gaining an appreciation for the lifestyle in this beautiful region. You’ll see more than just the drizzling weather you begin in, as sunshine and desert-like landscapes cover much of the landscape with snow-capped mountains in view. Your expedition ends in Gorak Shep, a frozen lake bed covered with sand in Nepal. Now all that’s left to do is join the program, stretch your legs, and get ready for inclines and views that will take your breath away! iFit Trainer Emily Wiley Suggested Workout MOUNT EVEREST Climb over 19 thousand feet to Everest Base Camp. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
April 2, 2015
