It’s almost here! The new year! I say bring on 2017. I’m really looking forward to the new year, and I always make a new year’s resolution of some kind. I like goals, as they help me focus and I know I have something to look forward to achieving. So, I have decided to share with you what my 2017 goals are, and how to set them up successfully.
Did you know that 92% of all new year’s resolutions fail? That means that only 8% of those who make new year’s resolutions are successful! That seems crazy but it’s easy to see where we can go wrong. Usually we set a big ambitious goal that can give us a sense of false confidence, then we start working on that goal and can’t make the progress we would like so we give it up entirely. Also, many people don’t write down their goals. Writing it down on paper or in a journal puts it out there and serves as a reminder, but writing it down isn’t enough, we must also set up small goals to accomplish the the bigger one. These goals need to be SMART (Specific, Measurable, Attainable/Action oriented, Realistic, and Time-bound). For example, we wouldn’t want to set a goal to lose 100 pounds in 1 month. No, we would say to lose 100 pounds in a year, then set up measurable goals that would help with that success. Such as, start exercising 5 days a week, work with a trainer to help with accountability 3 days a week, eat lean protein and veggies at every meal. That would just be the start of such a big goal.
So below I’m going to share with you my new year’s goals and how I plan to accomplish them.
Find a mantra: Come up with a mantra that will suit you and one that will serve as a reminder of what you want to change or work on to improve in your life. Write it down, and then repeat it to yourself every day, often throughout the day if needed. My mantra is: The year of Jennifer. That’s right, its simple and serves as a reminder that this is the year that I’m going to work on me. Be the healthiest that I can be. Accomplish the things that are important to me, be true to myself and live my life to the fullest that I can.
Set up SMART GOALS: Sit down with a pen and paper, or even better your journal that you are going to use to keep track of your goals and daily life happenings. At the top of the page, write down your mantra. Then right down your big goals. After you have written down your bigger goals, start to set up your smaller smart goals. How are you going to accomplish those big goals. In other words, what’s your game plan.
The Year of Jennifer
Lose 5 inches off my waistline.
Build muscle mass all over.
Perform 5 unassisted and unbroken pull ups.
Back squat my body weight.
Deadlift 1.5 times my body weight.
Compete in a fitness competition of some sort. (still looking for the one I want to do. Sign up by March 1,2017)
Get 8 to 9 hours of sleep every night.
Meditate 10 minutes a day.
Be gentle with myself and expect big things by appreciating the little accomplishments along the way.
Scale of 1-10 how likely are you to accomplish the big/small goals? This is an important step. On the scale of 1-10, one being the least likely, 10 being the most likely that you can take the steps to accomplish your goals, write down your number. Anything under a 9 needs to be tossed out. For example, if I want to build more muscle mass all over and improve my deadlift and back squat but I only have 10 pound dumbbells and no money for a gym membership and can’t afford to buy more weights then my scale is going to be a one, and I need to toss that goal out, and change it to something like: Improve body weight movement, like be able to do more push-ups, perhaps work on handstands and eventually handstand push-ups or finish a 5k under 30 minutes.
So I have looked over my big goals and I know that I can accomplish all of them, so they all get a 10. Here are my small goals that will help me accomplish the big goals.
I will lose 5 inches off my waistline by incorporating vegetables and protein at every meal. Limit my carb intake to a healthy amount for my body weight (approx. 120-125 grams/day), and increase my protein to 140 grams/day. Eat foods that nourish my body and provide nutrients for health, and limit processed foods and simple sugars. In addition, add two days (Tuesday and Thursday) of cardio a week. One day specifically for running (30 minutes), and the other day, a spinning or rowing workout. Use HR monitor on my new fitbit to make sure I’m in my training zone. I plan to have lost 5 inches off my waistline by June 1st. Aiming to lose about an inch every month.
To build muscle mass all over, increase my back squat, and deadlift weight, I plan to lift 4 days a week, following a smart program that will help add muscle mass and lift heavy weights with safe/good form. Monday Back Squat plus conditioning, Wednesday Bench plus conditioning, Friday is deadlift plus conditioning, and Saturday is Shoulder Press plus conditioning. More to come on the program I will be using on another blog post. By summer months I plan to have met my back squat and deadlift goals.
5 unassisted and unbroken pull-ups. Incorporate back exercises like bent over rows, and decline push-ups to build up back strength. As well as work on pull- ups three days a week. Negative, and incorporate different grips such as supine, prone, alternating, and wide. By December 2017 I plan to have gotten 5 strict pull-ups in a row.
Find the fitness competition I want to do and sign up for it by March 1st. I’m thinking about doing the trifecta for Spartan, but perhaps something different. Stay tuned. However, to accomplish this goal I have set a deadline to have registered by March 1st. I will be researching over the next month.
8 hours of sleep. On days I need to be up at 6 am, I will be in bed with lights out and no electronics by 10 pm. Track sleep by using my new fitbit.
Meditate using my calm app, insight timer, or just time in prayer with God every morning before I turn on technology, while I’m drinking my coffee of course.
Focus on the little accomplishment along the way. Being mindful that every effort counts and my body is capable of being healthy in many ways. Celebrate the small things, and little wins and know that they will all add up to bigger accomplishments and goals in the end.
Announce your goals: Share your new goals with friends and family members. People who will support you and be encouraging. Ask friends to join you and create a tribe of your own. Share tips, struggles and accomplishments along the way. Have someone to report to that will help keep you accountable. Best tip, don’t ask a spouse to be your partner for accountability. It’s too easy to wiggle your way out of your goals, come up with excuses, or even cause an argument to avoid the goal. Best to stick with a trusted reliable friend who will hold you to it, or get a trainer.
Journal everyday: Keeping a journal will help you track your progress. Write down how its going everyday. Feel free to change a goal or how you will accomplish it if you need to. Sometimes we need to tweak things and that’s okay. Include gratitude in your journaling. Write down a few things that you are grateful for even if it doesn’t have anything to do with your goals. Also, write down a few things you hope to accomplish the next day. Look back over your progress from time to time. This will definitely give you a feeling of accomplishment.
Applying the tips above will have not only assisted you in accomplishing your new year’s goals, it will give you a new habit and you will now be on your way to a successful life, because you will always have a new goal to chase and conquer.
Happy New Year!