It is usually this time of year where we begin to think of our next year’s resolutions and what goals we wish to reach. For anyone who has committed to a workout plan or goal in the past, you will know that it is easier to come up with the goal then follow through with it. 

As the New Year approaches, we get excited about our goals of getting a six-pack of abs that we have been dreaming about or signing up to a new gym membership. Then, life gets in the way and your goals become untouched and unaccomplished. You may feel frustrated and wonder if it is too late for progress. Does this sound familiar?

When you think of your health goals for 2021, think of the following factors so you can create a realistic list of goals that you will smash in the new year.

Set realistic SMART goals

You may have heard of this method of goal writing before. SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound.

The ultimate goal is to work SMARTer and not harder. Create goals that are specific in what you wish to achieve, like strengthening your upper body after injury. Set yourself a realistic timeline in which you feel your body will achieve this goal, and ensure your progress is measurable. Reward yourself when you achieve a heavier lift or gain more elasticity to the injured area. 

When you set goals that are specific and realistic for you, progress is measurable and you have a deadline, you can then successfully reach them.

Set daily commitments 

Break down goals into achievable daily tasks, to reach your goal efficiently and effectively. If your goal is to strengthen your upper body following injury, take the initiative daily to stretch or perform rehabilitation exercises. If you are setting a larger goal of participating in a 10km charity run at the end of 2021, don’t wait until a couple weeks before to begin training. Understand the smaller steps you need to take to reach the large goal you have set yourself. 

Remind yourself of your goals and make time

One of the biggest reasons we do not achieve our goals is because we forget about them and don’t prioritise reaching them. With a busy life schedule, it is too often these goals become unnoticed when not properly prioritised. 

Set yourself a gentle reminder of the goals you wish to achieve with alarms on your phone or on your calendar. Make time in your schedule to achieve daily tasks to ensure that you are committed to achieving this goal.

Grab a buddy

The buddy system when reaching goals is efficient, in that you are receiving constant support from someone with similar goals. If you can get a friend or family member involved in reaching your health goal, both of you are accountable to the goals and motivating each other to reach them. When you make a commitment, you are not only making excuses for yourself but for another person, therefore making it a crucial step in having a supportive buddy to reach your health goals.

Set your health goals for 2021 with Progressive Physiotherapy and set up an appointment to clarify which goals you should reach. 


Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.