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.
Advertisements

100 Little Resolutions

  1. Be Nicer
  2. Try ice climbing
  3. Make pottery
  4. Pay my credit card bill
  5. Get a summer job
  6. Take more weekend trips
  7. Catch some sunrises
  8. Buy less
  9. Make more
  10. Read twice as much
  11. Watch less tv
  12. Spend more time in nature
  13. Break bread with loved ones
  14. Find quiet time
  15. Meditate
  16. Try new things
  17. Try old things
  18. Be more present
  19. Be playful
  20. Smile more often than not
  21. Get good at slacklining
  22. Save 20% of my income
  23. Celebrate my birthday in a big way
  24. Write
  25. Spend more time outside
  26. Listen to more music
  27. Make more music
  28. Learn how to dance
  29. Be more creative
  30. Use divergent thinking
  31. Enjoy running
  32. Try new experiences
  33. Go to community events
  34. Call my grandparents regularly
  35. Get really strong
  36. Give advice
  37. Take advice
  38. Really, really listen to others
  39. Plan travel
  40. Explore locally
  41. Make time to live slowly
  42. Host game nights
  43. Play more in general
  44. Find enjoyable work
  45. Create less waste
  46. Reuse, reduce
  47. Make a plan
  48. Provide support
  49. Try things that scare you
  50. Revisit old things you always loved
  51. Build a foundation
  52. Embrace change
  53. Speak up
  54. Smile lots
  55. Laugh more
  56. Save money
  57. Be purposeful
  58. Learn more
  59. Visit new places
  60. Wander through museums
  61. Explore new food cultures
  62. Stretch
  63. Say “thank you”
  64. Volunteer in the community
  65. Figure out how to compost in the city
  66. Garden
  67. Slow down
  68. Support small artists
  69. Brew my own beer
  70. Take a daily walk
  71. Get up earlier
  72. Buy used
  73. Soak up the sun
  74. Plan for retirement
  75. Eat less meat
  76. Have a no spend month
  77. Journal
  78. Date night with your significant other
  79. Cook more from scratch
  80. Buy local
  81. Plan a vacation
  82. Make your own products
  83. Use the Neti pot
  84. Bake homemade bread
  85. Try a vegan week
  86. Repurpose old clothes and items
  87. Host a craft night
  88. Collaborate with others
  89. Take a painting or drawing class
  90. Visit a farm
  91. Invest more
  92. Drink more tea
  93. Read the ingredients
  94. Eat high-quality, ethical food
  95. Wear sunscreen
  96. Write a research paper
  97. Read more non-fiction
  98. Encourage my family to take a dream vacation
  99. Don’t lose things
  100. Be prepared

pexels-photo-747784.jpeg