Well, here we are at the end of another year and at the start of a brand new year. A new year full of opportunities to learn, grow, and improve. This is the time of year when most people are setting up New Year’s resolutions for themselves.
Many will fail.
The reason why we fail our resolutions is because most of us don’t set measurable goals for ourselves. We just say “this year I’m going to lose weight,” or “this year I’m going to get in shape.”
To increase chances of success it is important to set a clear goal and to give yourself a timeline. “I will lose 10 pounds by March 1st.” “I will run a marathon this summer.” Once the big goal is set, start listing off the small steps needed to reach that big goal. For example, to lose 10 pounds by March 1 (8 weeks), you would need to lose 1.25lbs per week. To burn off 1lb, you need to cut 3500 calories per week which is 500kcal per day. So you need to burn off 500 calories a day. Figure out what you need to do to burn off those 500 calories. This is where you increase your daily exercise and reduce your caloric intake. Big goals seem easier when you break them down into smaller pieces.
These are my big fitness goals for 2015:
1. Complete a 100 mile ultramarathon.
2. Complete Tough Mudder and compete in other distance races.
3. Join the 1000lbs club in weightlifting (being able to lift a combined weight of 1000lbs in the bench press, deadlift, and squat)
3a. Bench Press 315lbs
3b. Deadlift 405lbs
3c. Squat 405lbs
Have a Happy New Year and good luck in 2015!