Hey hey! How are you? Hope you’re having a great year so far. 😉 We’re slowly getting back into the routine over here and enjoying the last few days of the girls’ vacation.
It’s officially *that* time of year. The time to be flooded with an Instagram feed of fitness goals, meal prep, and PR dreams. I look forward to seeing positive changes to health, whatever that looks like, but as a personal trainer, I also hear a lot of unrealistic goals/expectations. Part of my job is to help clients focus on attainable goals that make them excited. When you set yourself up to do too much too quickly, it’s a quick recipe for burnout.
Some of the things I like to think about when I’m setting my own goals, or talking with clients about their own:
1. Do you want to do it forever?
If the answer is “no,” then RUUUUUUUUUUN.
Here’s the deal: our body gets used to the types of demands and requirements we place on it. It’s quick to adapt in order to shift its resources to solving other problems or obstacles that appear. (“Ok, since I run the same 3-mile path every day, I’m switching into cruise control to focus on boosting our immune system to fight off the cold your 2-year-old brought home.”) It gets used to the same energy burn, the same energy intake, and begins to *expect* that.
For example, if your body is used to consuming 1500 calories a day (which is pretty low btw) and you suddenly jump to 2500 on a regular basis, your body will be like wtf and probably gain weight. If you routinely run 5 miles a day, and suddenly stop, you will likely gain weight (on top of losing the cardio endurance you’ve built). If you strength train heavily and stop, you will probably experience muscle loss.
Don’t start to do something that you don’t want to do for the long haul.
This is important because when we set goals, we can often take ourselves away from “real life” as we work towards them. Like if we give up sugar, or alcohol, and accomplish our goals, then we expect to have sugar and alcohol again eventually. Why not find a way to work those into our plan as we achieve our goals?
Give yourself something to work towards, but don’t steer too far away from real life and the things you enjoy. Focus on adding, instead of subtracting. Instead of thinking about what you’re going to “take away,” see what you can add. (For example: “I’m not eating meat ever again” is much scarier than thinking “I’m going to load up my plate with fresh veggies, grains and legumes.”)
2. Is it propelling you towards your long-term goals?
One of the most helpful questions you can ask yourself as you set new years’ resolutions is WHY?
Why do you want to set a crazy budget and save a lot of money? Because we can pay for our kids’ college education without loans.
Why do you want to create a healthier lifestyle? To potentially live longer and spend more time with those we love.
Why do you want to look hot in your bikini? Uhhh… because? (Nothing wrong with fitness for vanity, but keep digging to find out the reasons why you’re going after certain things. I find it gives them so much more power and sticking potential!)
3. How will you feel when you accomplish it?
Envision the look on your face, how you’ll feel and how you’ll celebrate. Keep this in mind when things get challenging, or you start to hit a slump.
4. Is it worth the time/energy commitment?
There’s often a bit of a time requirement when you head into the gym with new goals or start to change up your eating/diet strategy. Sometimes the effort isn’t worth the time.
For example, if you work a full-time job, have kids, and really want to track your macros or eat a specific diet, it might not be worth your time to meal prep a ton of different meals for the week. It might make sense for you to use a meal delivery service or outsource for help.
If you’re already struggling to get in gym time, it makes zero sense to start a plan that takes an hour and a half of workouts each day. Find a plan that suits your lifestyle. (Winter Shape Up is on the way, too! January 15.)
Determine if it’s worth your time/energy commitment, and tweak/adjust as necessary.
5. Does it make you feel excited?
Goals should make us feel the tiniest bit afraid but mostly excited. If it feels overwhelming or completely daunting, it may be too much. Chop it into smaller blocks to assess if you can chip away at it in pieces.
My personal goals for 2018:
My main goals are usually split into three categories: professional, personal and health.
Start posting videos regularly again. I used to post a video almost once a week! I’ve gotten away from that with childcare and medical concerns, and I miss sharing video workouts. It’s one of my top goals for the new year.
Work on creating more dynamic content. This means a mix of different types of content and focuses: video, text, photos, Instagram mini-blogging, IG stories, all the good stuff.
Email my newsletter peeps with more fun goodies and freebies. I haven’t sent out a ton of newsletters this year because I don’t want to waste your time. I email if I have something awesome to share, so the goal is to create freebies and goodies more often to share with my newsletter friends.
Product launch. The wheels have been turning in my brain on this for a while so 2018 will be the year I make it happen. I’ll definitely share more details when I have them.
Update the PBB site more regularly. The only thing that’s been daunting to me is that I have like 20382 spam bot comments I need to clean up.
Travel more. We’re planning a tropical vacay for next summer, and I’m also getting excited for a girls’ trip to NYC. (I think Hamilton needs to happen again!) I’ve realized that travel is more exciting and meaningful than *things* so I’ve been working on saving money to spend on travel and adventures instead of buying random ish.
Save. We’re working on being smarter and more strategic with funds because we’d love to buy another house in Tucson for when we eventually move back. I’ve been lurking Zillow like crazy.
Focus more on just “being” with the girls when they’re home and awake. It’s hard juggling household tasks and work, but on the days I can tackle most of that while they’re at school or sleeping, I feel so much more present. Lately, it’s been a bit of a scramble, and I’ve had to have a few more conference calls on mute 90% of the time than is ideal.
Take more time for things that make me chill. When the Pilot surprised me with the spa-like bath a couple of weeks ago, it reminded me how important it is just to chill and how much we all need the simple act of relaxing. I’m always looking for something to do, which honestly isn’t my best trait. I have a tendency to burn myself out and have found that little acts of relaxation along the way make a huge difference. So, I’ll be taking more time for reading (my very fave), yoga and occasional baths with a glass of wine. There’s always something to do, so might as well add in a couple of rechargers along the way.
Drink more water, get more sleep, and focus on being consistent. Because I love fitness so much, it’s easy for me to get in a workout if I have the time (even when motivation is a little low). My goal is to continue to be consistent with fitness, drink more water and try to get at least 8 hours of sleep. (<— I could sleep for 9 hours a night, but night owl work habits and kiddos don’t agree with this. You do what you can.)
So, tell me friends: what do you have in mind for 2018? What are your professional, personal and health goals??
Photos: Lindsay Colson