Dear Cassey: How do I choose a goal for my 90 Day Journey?

Dear Cassey,

I really want to experience a transformation and make some changes, but I have no idea where to start. What are some goals I should put down for my 90 Day Journey?


Ready For Change

2021 90 day journey journal with writing cassey ho blogilates popflex

Dear Ready For Change,

I am so excited for you to begin your 90 Day Journey! I love that you’re taking some time to really think through your goals before you hit the ground running. It’s too easy to default to “lose weight” or choose an unrealistic goal that doesn’t serve you. Can this journey be about weight and fitness? Sure! But is that all the 90 Day Journey is about? Absolutely not. 

When I started my journey, I prioritized goals like journaling and healing my mental health. I set a goal to get in the best shape of my life physically too, but this was the first time I ever put non-physical goals FIRST. And that kept me motivated. I realized that my physical health couldn’t improve until my mental health did.

So that’s where I would start! Jot down some things you would like to change or improve. And then write down how you’ve gotten in your own way in the past. The root of your struggle is a good goal to tackle first.

Do you struggle with exercise because you haven’t found a workout you enjoy? Make your first goal to try one new workout per week.

Is it hard to eat healthy because your cooking skills aren’t as great as you’d like? No problem! Learning to meal prep or cook a new recipe every week is an amazing goal. (and of course, the meal plan can help you there 😉)

Would staying active seem easier if you worked on time management? Or getting more sleep? Set a goal to work on your routine and/or sleep more.

These types of goals are FOUNDATIONAL. They are necessary to build the lifestyle dream around. They’re the building blocks to big goals! And setting small goals that build on each other is another one of my favorite pieces of advice when it comes to goals. I know that the big, crazy dream is more inspiring and lights a fire under you. But if you ONLY focus on that goal and not the checkpoints in between, you risk getting burnt out and discouraged. The road seems A LOT longer.

It’s kind of like reading a book! The book might be 400 pages, which sounds overwhelming when you pick it up. But if set a goal to read small chunks every night, like 30 pages or 2 chapters, it breaks up the process and keeps each goal within reach.

Now let’s apply that to your 90 Day Journey! Let’s say you want to lose X amount of weight. Some smaller goals could be:

  • Get 30 minutes of activity 4 days per week.
  • Cook meals at home Mon – Fri
  • Cook at least 3 meals from the Meal Plan each week.
  • Add a fruit or veggie to every meal.
  • Drink a gallon of water every day.


These healthy habits BUILD and lead you to your big goal. Now let’s do an example taking weight loss out of the equation. Let’s say you want to work on body image to feel comfortable in a swimsuit this summer. Some of the smaller goals can be the same as the one above! Because eating healthy foods and moving your body builds confidence and makes you feel amazing, even if your weight stays the same. Some other small goals here could be:

  • Journal something you love about yourself every day.
  • Purge your closet and get rid of everything that doesn’t make you feel confident.
  • Unfollow one social media account every week that makes you doubt yourself.


I really hope some of these ideas give you a good place to start! Your goals are based on your “why,” which is extremely personal! You’ll find the most success when you choose goals for you, and no one else. 

Ready to get started on your 90 Day Journey? Make sure to grab the 90 Day Journal here and check out the 90 Day Journey Meal Plans here!

PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!

22 thoughts on “Dear Cassey: How do I choose a goal for my 90 Day Journey?”

There are 22 comments posted by our users.

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  1. Carina says:

    Dear Cassey,
    I’ve been working out and eating healthy foods, but I still feel awful and have no idea why. I’ve been doing pilates for almost 4 months now and I don’t know what to do.

  2. Laura says:

    Hey Cassey,
    I have a question regarding the meal plan for the 90-day journey. Are there any gluten-free options available?
    Thanks already 🙂

  3. Chhavi Tyagi says:

    Dear cassey ,
    I’m trying to loose weight. I’m exercising and eating healthy but in first week i lost 2 kg and then my weight stuck at one point. What should I do? Plz help me. I love your workouts.

    1. Chhavi Tyagi says:

      And cassey I’m 21 year old

  4. Pri says:

    Casey, I love wines! How can I drink and follow a diet? Is this possible?

  5. Pri says:

    I love carbs, popcorns. At the breakfast, I love eating slices of bread! Can I lose weight following a diet that might include some carbs?
    That´s my problem when I start a diet!

    1. blogilates says:

      YES, carbs are necessary! It’s more important to think about the quality of the carbs and where they are coming from. I talk all about carbs in this blog post:

  6. Phyllia says:

    Hi Cassie,
    I am 164cm and 49kilos I would like to loose about 4-5 kilos any tips to do it healthy and fast? (I am 14 years old so I cant diet very easily) I hope you will answer ❤️u

    1. Junie says:

      Probably not what you want to hear but at your age you are still growing and often that extra weight is what your body needs to grow. When I was your age I tortured myself over an extra 10-15lbs but if I was that weight now I would be a perfectly healthy weight and quite tone. I wish then I had just focused on eating better (less processed food) and staying active so that when I moved out on my own I would have those skills. Trust me, if you focus on staying active and making food choices that compliment that the weight will level out with age. I know it sucks to wait and you want to look a certain way but you’re already beautiful and perfect. This journey is about discovering and creating a better lifestyle for yourself! Your weight may not change but you can certainly make progress by staying active at your age!

    2. MiRai says:

      Hello there, if I were you, wouldn’t try to loose weight , you are actually slightly underweight.
      What I would focus on is maintaining weight and taking care of your skin. To be precise, it is a good thing, but your body may start to mature rapidly at any time- this h happened to me in very short time and even tho I didn’t really change my habits I gained a lot of weight and have stretch marks all over….so eat healthish, and use body lotion 🙂

  7. Cazzy14692&4 says:

    Hi Cassie

    I have hit a wall recently. I have just sold my house and have been putting all my energy into packing boxes, sending documents for the sale, communication with my real estate agent and lawyer, looking for work as I have been made redundant and trying to do too many big projects at the same time. I then feel guilty for not exercising and I feel I am putting too much pressure on myself. I am suffering from low energy levels from coffee mold allergy and fatigue and inflammation and headache. Do you think I am being too hard on myself? I am normally a motivated person when it comes to nutrition and exercise. I seem to be binge eating after eating healthy nutritious meals???? Do you think it’s stress or an allergic reaction? I am planning to get back on track after my house move. I guess I am trying to over do things maybe?

  8. Annabelle says:

    I don’t know if I shouldn’t workout because I’m young and still growing or it’s super healthy and when to stop.

    1. Cassie Kruse says:

      It’s never too early to stay active and health minded. 🙂 Movement now will keep you limber when you get older.

    2. Coty says:

      Hi Cassey!
      What do you do if you are going out to eat with friends or if your family is planning on doing a big dinner during the 90 day journey? I want eat along with them and not feel like I’m ruining my progress.
      Also, thank you for your happy vibes. It really sheds some light on my day and helps me feel a bit better when I’m having a rough day.

  9. Ellarose says:

    Dear Casey! Do you have any tips of learning to love your scars and stretch marks? Even though I haven’t gained or lost 200 pounds like that or given birth to get them I still have the marks. If you have any past posts about this please direct me or if you haven’t, consider answering my question. Love you and your channel!

  10. Melanie says:

    Dear Cassey,
    How do I make new friends as an adult! Ever since the pandemic started I’ve been struggling with loneliness like a lot of people during this time. I’m 25 and recently moved to a new city where I don’t know anyone. I’ve been working from home and have never met any of my co-workers in person. All of my close friends live in different states. With the pandemic going on, it’s been hard to join clubs and I find it hard to make connections virtually. What suggestions do you have for making friends when you are older!?
    Ready to make connections

    1. Phyllia says:

      Hi, I saw the comment and thought to reply. You can take up some online classes in sth that you are interested in. There you will get to know other people with same interests that can be friends with💕🌟

  11. Adrienne says:

    Dear Cassey, Could you provide us with some piece of advice of exercising and chronic pain cause by a chronic illness?

    I have been struggling lately with some very serious periods of pain which have cause me loose all my force, muscle and motivation to keep on training.

    I know that exercising is good for my body and my mental heath, but when you loose everything you have fight for months, and end up way worse than in the beginning it´s hard to focus on the battle as a whole journey.

    There are days in which I feel like I can do anything, and I truly can do it! But there are time in which my body feels like a 90 year old lady.

    Chronic ilness will always stay with me so I´d like to Know how to overcome this ”sense of failure” that I feel everytime it win over me.

Sincerely a young girl with chronic pain :)

(English is not my first language, sorry for he mistakes)

  12. Amitha says:

    I wish I could start the 90 Day Journey but I’m only 13 so my parents probably wouldn’t get me one 🙁

  13. JANVI says:

    Thank you Cassey for helping me out after reading this post I am now more excited to continue with my 90 day journey I actually started from 22 march it is fun to workout even though I do take a couple secs of while I am doing the workout but still I really feel accomplished when I finish the workout of the day before I started my 90 day journey I never exercised nor workout I was really skinny then I started gaining weight and now I am trying to discover who am I from the inside out and it has been great (even though it has only been 3 days of the journey) thank you Cassey for motivating me you are the best thing that has ever happened to me you have made me to realize that fitness is fun and to love my body no matter what love you Cassey

  14. Beth says:

    Dear Cassey,
    During 2020, when the world was going through lockdown, working out was something that made me feel like I was accomplishing something, I was working out 5 days a week plus running and felt like I was really making progress! I live in England and we have been in our third lockdown since Christmas and I have lost ALL my motivation, I feel like I have hit a wall with working out and no matter what workout or run I do, it doesn’t feel like I’m making any progress, which means I end up putting it off or just not doing it at all. Do you any tips on how I can get my love for working out back?

    1. Elsa says:

      Hi, Beth
      I feel just like you! During the first lockdown, I worked out like crazy because I thought I was making a much better use of my time getting fitter and healthier than all those people who spent their whole time making bread and sitting on the sofa. I was anticipating a summer full of fun and where being extra fit would really pay off…
      After a year of this non-life, I’ve pretty much lost ALL my motivation, just like you. I do manage to keep going with exercising because the endorphins make me feel better and less stressed, but the lack of light at the end of the tunnel is making me feel less hopeful by the day. The way I feel, I’m losing precious MONTHS (now over 12) of my life, gathering moss and losing willpower. I can give you a tip I’ve been trying to follow (successfuly up to now, but I’m starting to fall off the wagon): set a goal each month, like working out at least 3 times a week, or improve your posture (Cassey’s videos are really good), or run an extra mile… anything that you like doing and appeals to you… if you complete the challenge, buy yourself a gift that you will enjoy when we regain our freedom… it’s worked for me so far!
      Cassey’s advice on this subject would be most appreciated!
      Unmotivated too