Today is December 30th and I do not know about you, but I have been inundated with articles and posts about everyone’s New Year’s Resolutions. I am all about making the right steps to a better you, but honestly these “resolutions” are rarely ever permanent so I hate to admit it but why bother? Why set yourself up for failure?
So many people I talk to say they are going to wait to eat healthy or work out or insert whatever fad diet or fitness routine you can think of till the beginning of the following week or the beginning of the year or even after the next big holiday, vacation, etc. When I hear that, I tell them that logic is bologna (yes I am still in elementary school) and to start TODAY! Even if you know you are going to indulge or “cheat” on an upcoming holiday or vacation, why wait? Start making good choices NOW, get that good practice under your belt now so when you are ready to start your new [insert resolution or goal here] on whatever arbitrary date you pick, you will be more ready than you would if you started cold turkey. That is how I see it.
Now don’t get me wrong, any change in the right direction is better than none, but we all know the majority of New Year’s resolutions fall short and don’t even make it through the month of January. So if you know most resolutions are doomed, are you going to bother this year? Don’t get frustrated and throw in the towel yet. Prove everyone wrong; make a realistic GOAL and SUCCEED! And if you need help, I have a plan to help you succeed 98 and 3/4 percent guaranteed (Bueller? Bueller? What book did I just quote? Can you tell I have little kids or what?)
1. Think about your “resolutions” and make sure they are first attainable.
2. Then, write them down and tell someone. By telling others it will help you be more accountable. It will not only help you get the support you need, but it might also help you recruit others to join you, which always helps. Misery loves company 🙂
3. Take your resolution and break them up into mini goals that will lead up to your ultimate resolution. The theory behind this is not complicated. Accomplishing several minor goal gives you confidence to meet the next goal and the next until you reach the ultimate goal. For instance, take breast feeding (TMI I know, but it is the best example that comes to mind). For my first two children, I knew I wanted to nurse them both exclusively for a year each. Instead of saying I will only nurse for 12 months, I set mini goals for myself to get through each month. After I got through the blur and sleepless nights of the 1st month, I patted myself on the back and I looked forward to making it to the 2nd month, then the 3rd, then the 4th month when I went back to work, then the 5th month through introducing solids and so forth and before I knew it, I nursed my first son for 12 months and my second for 15 months. Even though some may say I am more “experienced,” I still set my monthly goals nursing my third son. We survived two months already. Two down and 10 more to go, but I am currently only thinking about getting through the 3rd month. So again, your ultimate resolution may be to run more and run a marathon, but your goals should be to run a 10k, then a half marathon and then your marathon.
I know it is semantics and some will say resolutions and goals are the same thing, but I think setting mini goals are more realistic and perhaps will help you meet your resolution this year. 2014 is your year! Set yourself up for success and make this year different from the rest.
So having that said, I have 3 goals this year I want to share with you all. One is personal and the other two are for me to do for you all.
1. My 2014 personal GOAL is to do a muscle up.
This particular goal was originally my 2013 goal, but then I got pregnant last January and I quickly had to alter my plans. This year, I want to work on improving my strength and do a muscle up. A muscle up is basically a pull up and then a dip. Here is what it looks like.
Here is how I broke my “resolution” down into mini goals: First, I had to work on my pull up strength. The past year and half, I worked my butt off on having enough strength to string about 15 pull ups at a time. My next goal I need to work on are my dips (which I am so bad at by the way). Finally, once I get the tricep strength to do a few dips, I will work on my muscle up technique, false grip, coordination, etc.
So that’s it. Nothing too complicated other than it might be the most technical and advanced gymnastic move in CrossFit; insert panic now! Wish me luck and help keep me accountable, please.
2. My next 2014 GOAL is to inspire you all (and myself) to cook more.
Yes I said it. I know we are all very busy and it is much easier to buy take out or go out to eat, but when we go out to eat let’s face it, we do not always make the best choices. Often times you think you are eating something “healthy,” but in reality when you take into account the ingredients the kitchen uses, what your eating is usually more times than not…not very good for you either. What I want to do is to help you cook more, even if it is only 1 more meal a week. See how my logic for goals come in? It is all about setting mini goals and I will take that. This year, especially on Instagram and Facebook, instead of just taking pictures of my food, I am going to make a conscious effort to try to share more of my cooking tips, meal planning ideas, etc with you all so you can learn from them. In other words, I want it to be more than just a pretty picture of food. So if you do not follow me already, make sure that you do. Also, tell your friends and share me with them. Share the knowledge, for knowledge is power.
3. My final 2014 GOAL is to post (and complete) a NEW 30 day fitness challenge every month. I hope you can join me and we can all
suffer benefit together.
My wonderful friend, Megan, started a blog a few months back where she tries out one new thing for 30 days. Her reasoning behind this is extensive research suggests it only takes 30 days to create a habit. So her plan was simple: she was going to test out new things to do and the ones that actually benefited her in some way, she would continue to do and the others she would nix but at least not after trying them out and giving them a fair share. She has recently inspired me to do a quick 30 day fitness challenge every month for the blog too. My challenges will entail a certain movement every month where you can do it anywhere without any equipment and it should take you less than five minutes. Since I have been home these past two months on maternity leave, I have realized that it is just so hard to get anything done, nonetheless get a workout in. I hope these quick workouts will help you 1) work towards a goal to get stronger but 2) get the blood flowing at no cost and minimal time so even on those unbearable busy days you can still accomplish your daily challenge. I hope you all will join me. I know it is so cliche, but I will start off my first challenge this January (in two days, eek!). We will kick off 2014 with planks because post baby, no matter how much CrossFit I did during the pregnancy, my core is shot. Help me spread the word, recruit others and get planking!!!! We start January 1st!
So are you not convinced? Here are the benefits of planking:
1. Planking strengthens your core muscles: Think abs, back, hips and, yes, the butt! Hello everything you wish was smaller on your body WILL get tighter with planking.
2. Planking helps you avoid injuries and encourages good posture. Say good bye to your already obvious hunchback tendencies and you know we all have them since the majority of us hover over a computer the majority of the work day.
3. Planking strengthens your lower back. I love this one because I have the laziest and saggiest lower back EVER. You would know this too if you saw me deadlift.
So you convinced now? You in? Here is what we have to do:
Day 1 (January 1st) – 20 seconds
Day 2 (January 2nd and so forth) – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds (1 minute)
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds (2 minutes)
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds (3 minutes)
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds (4 minutes)
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – 300 seconds (5 MINUTES!!! Yes, you can do it!)
Finally, if you are a social media guru like myself, I want you all to document yourself through this journey and tag #ourfullplate30 so we can help keep each other accountable. Solidarity; strength in numbers.
I can’t wait to see how we all look after the end of the year!!!
Bring it 2014!
What’s your resolution/ goals for 2014?