Continuing the theme of New Year’s resolutions since the #1 resolution is to lose weight ans #5  is fitness and health, we’ll start with fitness goals.

Remember that we discussed before you must first start with the”Why?” when creating goals.

Goal setting is all about the Why?
Goal setting is all about the Why?

For example (I’ll use myself) I want to be more physically active, get stronger, and increase flexibility.   Why? To change my body composition (read: lose body fat and increase muscle mass).

But that’s still too vague.  So, the real underlying reasons are multifaceted:

  1. I want to be a more active parent, I don’t want to always be on the sidelines of my children’s lives.  Plus I want to set a positive example.
  2. I don’t want to be like my mother, with chronic pain and health conditions mostly due to inactivity and poor nutrition habits.
  3. Honestly, I’m very self-conscious.  While I know that my ability and knowledge are not determined by physical attributes, I also know that perception is part of reality.   And that appearance has to do with first impressions, which we all know is important.

Now, with those end goals in mind I know that by increasing my physical activity I can accomplish all three of these objectives.

It’s time to make a plan to accomplish this.  Here are the steps once again:

Goal plan

Being more physically active, getting stronger, and increasing flexibility are big broad goals that are not very specific.  To make them more specific we need to assess where I’m at right now.

For example, I know through activity tracking that I burn an average of 1800-2000 kcal per day, but I also spend a lot of time working on the computer.  So, my more specific goal would be to increase daily activity levels to 2500 kcal per day.  To make this smaller and simpler I would break this down to:

  • Get up and moving while working by:
    • No sitting for more than an hour at anytime.
    • Ride stationary bike while reading.
    • Stand up to type.
  • Increase daily energy expenditure by getting up to get everything, which means no asking the kids to bring me stuff.  I’ve broken this habit recently and need to start it back up again.
  • Get at least 10 minutes a day of actual cardio. Why? Because while 10 minutes isn’t the minimum recommendation it is manageable and will typically end up being more.  It takes about 10 minutes to walk around the block with the dogs and kids.  Plus, 10 minutes in combination with other changes can make a difference.

It’s important to note that the goal of 2500 kcal per day isn’t the initial goal.  More along the line of going from 1800 kcal to 2000 kcal consistently, then move up to 2200 kcal, etc.

For strength, I know a few numbers for lifts to start off, but I need to assess the rest.  For example, I know I can deadlift about 155 lbs, bench 75 lbs, and hang power clean 75 lbs.  But, I don’t know how much I can squat.

So, my more specific goals will be to go up to 200 lbs deadlift, 100 lbs bench, 100 lbs hang power clean, and add 50 lbs to whatever I can squat.

To do this I will strength train 3-4 times per week.

And lastly, to increase my flexibility there really isn’t much of a specific goal because I’m already pretty flexible.  But, the goal is to maintain this flexibility as I age and reduce any stiffness or soreness due to increasing physical activity levels.  To accomplish this the goal is to perform 10 minutes of yoga every morning.

Next, it’s time to determine what could cause me not to accomplish these goals.  I have everything to be able to accomplish these goals at home or at the gym.  So, if I don’t feel like going to the gym I can still do these thing at home.

Motivation is the biggest obstacle that all of us face.  That is where having accountability comes in.  Having someone else watching what you are doing is a huge motivation because we often don’t want to admit that we’re struggling.  For accountability I plan on progress updates here and I’m thinking of using Instagram like a photo diary of my daily life.

So, we’ve covered issues that could arise and we’ve determined solutions in that I have everything I need and accountability built in.  And last I will need to assess progress.  I’ll cover tomorrow what I’m going to assess and track for the fitness goals.

Do you have fitness goals for this coming year?  How do you plan to accomplish them?  Do you have any obstacles in your path to success?  Comment below and we can brainstorm together if you need help.

To read other posts from the New Year’s Resolution series choose a link below:

  • Resolutions that actually work.
    • A new year offers time for reflection and resolutions. Most will fail, but this is a super simple way to increase your chances of success.
  • Assessing Your New Year’s Resolution
    • “If you’re not assessing, you’re guessing.” But no one system is perfect and it’s all about finding what works for you and being consistent.
  • Nutrition Goals for the New Year
    • Nutrition goals don’t have to be hard and intimidating. In fact they really shouldn’t be. This is about creating long term change, not a diet that you’ll quit in a week.
  • Health and Wellness Goals for the New Year
    • Health & wellness is about more than just fitness & nutrition. Your mental & emotional health makes an impact on your overall physical well-being as well.
  • Family Time Goals for the New Year
    • Family time is such an important part of many of our lives. Set family time goals to actually get to enjoy it and make it meaningful.
  • Work-Life Goals for the New Year
    • Work-life balance is important for mental, emotional, & physical health. Not just for mom’s that work outside of the home. Find balance by creating goals.

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