Goals are good, behaviors are better.
Like, fuck the pounds goals. Start lifting two times a week and run three times. That is not an abstract -- like an outcome six months into the future, which only invites procrastination and, later, post-rationalization -- but a tangible and effective goal here and now. Six months from now, you can always bitch about how "It was a lot to do at work; I had a cold; I had to prioritize."
No. Run 3 miles tonight. Either you do, or you do not.