How to Take Your Fitness Goals to the Next Level

Okay so I want to climb more. But what does that mean?

While I was climbing this week, I realized that I needed to make my goal of climbing more even more specific in order to make that goal attainable. I realized, once I specified my goal, that I needed a little planning in order to make it happen.

Chapter One

Here is how to meet your 2018 fitness goals:

  1. Get specific!
    “I want to get more into running,” leaves a lot of room to… not actually get into running. Try making your goal measurable, like “I want to run 3 times a week,” or “I want to run a marathon in August,” instead. My climbing goal: I want to learn to lead climb (and then do it outside with my sister!)
  2. Break it down.
    I can’t learn to lead climb until I am can climb harder levels. In order to learn to lead, I need to climb 5.10s without needing to rest every 2 seconds. If you want to run a marathon, maybe you need smaller time goals. “By March I will run a 5k,” or “I will run 3 hours a week.”
  3. Set Goals
    Setting small goals along the way allows you to feed off of the positive energy that comes from reaching a new milestone. This is also a crucial step in maintaining and continuing your practice. If you want to continue your exercise longterm, set yourself small forward-reaching goals every few months. My current climbing goals include completing a set of full pull-ups (I met my goal of doing one whole pull-up!!!) and climbing my first V3.
  4. Get Creative
    It is easy to stagnate in any practice. In order to develop alternative muscles and keep it interesting, alternate your training. If you are doing something that is primarily cardio, add strength training. If you are doing something strength based, through in running days, or a dance cardio class to keep it interesting!
  5. Gear Up
    Sometimes you can’t take it to the next level until you get proper equipment. These leggings and this pair of shoes changed the game and took my training to the next level by increasing my flexibility and stability. Not having to adjust my clothing all the time allows me to focus on my workout without interruption or excuse.
  6. Commit time
    I feel like one of the most important steps for me to accomplish my fitness goals is for me to block out every day of the week that I need to exercise, and what I need to do on those days. It is equally important to find a rhythm that works for you. If you need consistency above all in order to meet your goal, then go all out and don’t make compromises. If you are worried about burnout, plan for 3 days a week with a fun alternative workout thrown in there. Commit that time and don’t cancel plans with yourself.
  7. Plan out every second!
    Once you have committed to the days you will workout, plan out every tiny detail of those sessions. Have an overarching plan, and a step-by-step or goal-based process for the actual sessions. Recently, I had a session planned that started with a strength based warm-up and was followed by a strict endurance builder. If something didn’t work right one day, sit down and adjust your plan for next time. Thoughtful planning and reflection will keep you committed to your goals, and help keep your goals attainable.
  8. Leave room for fun
    Enjoy your workouts! Invite friends on your run or to your class, add party music one day, and have some fun day instead of zero days- go to the gym anyway, but try new things. All of these little celebrations will prevent burnout.
  9. Be accountable
    SET THE DATE. Your running a marathon? Finally doing 10 pull-ups! You are going to try competitive figure skating??! Invite your friends! “Hello everybody. On August 22nd, I will complete 10 pull-ups at the gym. You are all invited to view the pull-ups and celebrate with drinks after!” Make it into a silly/fun/cool event. A group of women I climb with recently got together to make posters and cheer on a friend running the marathon. What a cool way to support each other and spend time together.
  10. Keep setting goals
    After you meet your BIG goal, it is hard to keep going. As you approach your big goal, plan your next moves. The week before the marathon, maybe you know you need a full 2 weeks of rest. Fine, plan that, but plan your first day back. What will you do to get back into it and continue to enjoy it? Be ready to keep the momentum! And plan your NEXT goal. If the marathon felt like a lot, scale it back and do a fun run somewhere. If you’re hooked, try to best your time and qualify for a different city. Maybe you like the variety of a triathlon! Keep pushing yourself to get out and get moving.
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