Setting Health Goals Not Based on Body Dissatisfaction

Learn how to set physical health goals that focus on well-being and strength, not body dissatisfaction, leading to a more positive and sustainable approach to fitness. 

Key components to setting healthy goals:

• Focus on Strength and Function

• Focus on Joy

• Focus on progress, not perfection

• Focus on mental health

• Focus on mobility and sustainability

Examples of Positive Goals:

Strength Training- helps maintain muscle mass, prevents frailty, releases ATP (energy chemical) that also helps maintain mobility and balance.  

Endurance- Cardiovascular health and cognitive functioning, reduces chronic illness, improves sleep

Mobility- increased independence, helps with recovery, prevents muscle loss

Well-being and relaxation- Improves sleep, higher energy levels, better moods, and mentally able to relax

Focusing on Function Over Aesthetics: Motivating Through Care, Not Shame

When we focus on function rather than aesthetics, we begin to motivate ourselves through self-care instead of shame. Motivation rooted in shame often leads to short-lived efforts and unsustainable lifestyle changes. In contrast, self-care encourages compassion, builds confidence, and fosters a positive inner dialogue—resulting in a healthier, more resilient mindset.

A self-care mentality nurtures a sense of worthiness and promotes consistent effort, even when challenges arise. It helps us approach our goals with flexibility and perseverance, rather than fear of failure.

On the other hand, shame-based motivation often triggers an all-or-nothing mindset. It can trap us in cycles of perfectionism and feelings of inadequacy. When driven by shame, we tend to avoid tasks that feel overwhelming or threaten our self-image, which only reinforces self-doubt.

Example of Shame-Based Motivation:

 “I’m going to work out five times a week because I need to lose X pounds so I look better.”

 This kind of goal often sets unrealistic expectations. When we inevitably fall short, it can lead to a shame spiral that causes us to quit altogether.

Example of Self-Care Motivation:

 “I want to feel stronger in my body and be able to do [activity] with more ease.”

This approach celebrates progress over perfection. It frames movement as a form of self-care and reinforces positive self-talk. As a result, we're more likely to stick with our goals and find joy in our journey—not just in reaching a final outcome.

Alternative questions to ask yourself when you get stuck:

• What does taking care of myself look like today—physically, emotionally, and mentally?

• How do I want to feel in my body and mind, and what choices support that feeling?

• What small, kind action can I take today that supports my well-being?

• Am I being honest with myself about what I need, rather than what I think I "should" do?

• Does this goal or routine align with my values and current capacity, or is it driven by guilt or comparison?

• What makes me feel strong, energized, and confident—and how can I invite more of that in?

• What habits help me feel grounded and balanced, not overwhelmed or restricted?

• How can I celebrate progress instead of perfection today?

• What would I say to a friend in my position—and can I offer that same compassion to myself?

• Am I choosing this because I care about myself, or because I’m trying to "fix" myself?

With Care,

Taylor Ashley RP