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How to Set Goals And Achieve Them, With Courtney Smalley

3rd March 2023

3rd March 2023

By Innermost

We sat down with Innermost Insider, Fitness Coach and Theatre Performer Courtney, to discuss the importance of recognising our own achievements, how to set goals, and celebrating ourselves and those around us.

Hey Courtney! Can you introduce yourself to our readers?

Hey there beautiful people! My names Courtney and I am an online fitness coach and professional theatre performer currently living in South Wales. 

How did you become an Innermost Insider and what’s your goal as an ambassador for the brand?

I have been following Innermost on social media for a while and became a big fan of their products and outlook towards health and fitness. As an Insider I aim to share with others their amazing products and helpful knowledge and insights of the fitness industry. 

Our topic this month is Women’s Achievement. What does achievement mean to you and how does it play a part in your life? 

Achievement plays a huge part in my life. I am constantly setting myself new goals to hit and new adventures to conquer. To me achievement means being happy with the world you have created around you. You have the ability to choose your own path in life and achieve what you want. It is an amazing opportunity to have, so make the most of it!

What do you consider your greatest achievement(s) so far?

My greatest achievement so far has to be that I have never stopped chasing my dreams and working hard. I am so passionate about what I do and I am in love with the fact that I have found this passion in my life.

How do you go about setting goals in order to achieve your goals?

When it comes to setting my personal goals, I always make sure they are achievable and maintainable within my lifestyle. There’s no point setting yourself up to fail team, trust me! I write these goals down in a book (I love stationery), so I can keep referring back to them, especially when I’m feeling less motivated. Keeping accountable for my actions and journey throughout plays a huge part when progressing towards my goals. At the end of the week/month/year, I love looking back at my journey so far, and seeing all the goals and achievements I’ve hit throughout that time. It only makes me want to work harder and achieve more!

Why do you think it is important to celebrate achievement (specifically as a woman)?

Celebrating yourself and your achievements can only have a positive effect on your future and your journey in life, so let’s celebrate together! It’s going to help boost your confidence and self-esteem, and please never think that celebrating yourself is selfish... it’s self love and self care. As women we have been given so many more amazing opportunities over the past few years, so we MUST make the most and enjoy every minute of that. Let’s celebrate ourselves and what we have been given the ability to achieve in this world!

What advice would you give to others about setting goals and achieving them?

The biggest bit of advice I can give you when setting goals and working to achieve them is BELIEVE IN YOURSELF! You have to believe you can do this, and you have to be doing it for the right reasons also. Every goal you set should benefit you and create a more positive lifestyle.. if it doesn’t then it’s time to rethink.

How do you go about dealing with failure? And what advice would you give to others for overcoming setbacks?

Failure is never easy to take, but I do believe that everything happens for a reason. Either it’s not meant to be right now, or there’s a lesson to be learnt somewhere. Instead of taking failure as a negative, I try to turn it into a positive and learn from it (I won’t lie, sometimes this it is harder than others). But I try to think ‘what could I have done differently?’, ‘did I approach it the best I could?’, ‘is there a lesson here I must learn here?’.

If you’re overcoming a setback right now, please don’t lose hope or faith in yourself. YOU HAVE GOT THIS. When putting your mind to something you are capable of almost anything, so please don’t let this moment right now define the rest of your journey in this world. You are stronger than you think, you are more powerful than you think. I believe in you... believe in yourself too!

What are you aiming to achieve this year?

This year I aim to keep growing my online coaching business and help women across the UK reach their ultimate health and fitness goals, creating a perfectly balanced lifestyle. I want to make decisions that are going to benefit myself and my future, and trust myself throughout the entire process.

What Innermost product(s) have you been loving recently? 

I am a HUGE fan of The Fit Protein in Vanilla!! I have been using it since the beginning of time and love how creamy and delicious it tastes. I use it in smoothies, overnight oats, porridge, pancakes... you name it and it’s in there ha!

Courtney, it’s been a pleasure chatting with you! Our final question is ... What’s your innermost desire that you’re hoping comes true this year?

Innermost desire this year... okay that is a question! My innermost desire this year is to make the best decisions for me and take more time for myself. It’s easy to get caught up in a world that’s running 100mph, but this year I refuse to do that and instead I’m taking full control.

Thanks Courtney, that's a wrap! To keep up with Courtney, check out her Instagram or book onto a program with her via the Keeping Fit With Courtney platform.

Need Expert Advice?

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How do you make sure you achieve them? All the time! But I read a great book recently, Atomic Habits by James Clear, which taught me about the importance of goals that are specific and actionable. He says goals are good for setting direction, but systems are best for making progress. I can resonate with this from my own experiences, and from watching so many clients set themselves goals, and then feel like they’ve ‘failed' because they’ve been so focused on the end goal, as opposed to making small, actionable, daily changes to get them there.  So for example, a small goal of mine at the moment is to drink more water as I’m generally pretty bad at this. I’m making this a habit by setting out my bottle of water before I go to bed each night, so I see it first thing in the morning. I tell myself I can’t leave the house for work until I’ve had 600ml water. I also use a water tracker app, which sends me little push notifications throughout the day. System in place, and so far it’s working and I feel great!  What is your greatest life accomplishment? It’s got to be building Salt Escapes. Mike and I have been on the same page since we met. We wanted to create a life where we could work for ourselves and travel the world. We’ve achieved that with Salt Escapes, and there’s a lot more to come!  On top of that, I don’t think there’s any greater feeling than being in a beautiful part of the world, with a bunch of amazing people who have just had the week of their lives, and have been inspired beyond measure, and realising that you made that happen.  What’s one goal you’re going for now? Work goal: Building my businesses back up in a post-pandemic world. We’ve got 9 Salt Escapes trips on the schedule for this year and I’m going to do everything in my power to make them all happen. I just need Boris to play ball!  Personal goal: Mike and I want to buy our first house by the beach. It’s definitely a longer term goal, but everything in our foreseeable future is now driven by this end goal. We’re focused on a future of beach walks, BBQs and puppies!  What are the benefits of having a growth mindset? The opportunities! Personally, I didn’t do too well at school. I didn’t get the point of learning for the sake of learning. But I’m pretty proud of the fact that through hard work, applied knowledge and a lot of determination as an adult. I now own two businesses, work for myself and get to travel the world.  Natural talent or academic intelligence is one thing, but a growth mindset allows you to experience success, build resilience and overcome challenges, all through a simple shift in your perspective.  To keep up with Amy, follow her on Instagram and on Salt Escapes.  Read more