2021 - Let’s move onwards and upwards!
Time to make a plan.
Not for the year, I find that a little long, plus 2020 showed us that it’s a little difficult to plan long term at the moment! So instead we’ll be breaking this year into monthly chunks, so the first exercise session of the year is mental rather than physical.
So what would you like to achieve this month? Remember to keep your goals specific, and built around good habits to ensure you get there. If you don’t reach your goal for the month you can roll it over, we’re looking for progress not perfection. However if you can achieve at least three of the below then you’ll be in a healthier place than the month before. Without a target training can often be a bit so - so, which can be fine for a spell, but sometimes you need to grab the bull by the horns, and the new year is a great time to do that.
Choose your own and choose wisely, where are you now, and where would you like to be?
If you’re struggling to find an obvious target, what would make you proud if you did it consistently this month?
The examples below are only that, choose something specific to you.
Please write them down, whether that’s on your phone or paper, but ideally in your diary.
A. Vanity Goal
Example #1 I’d like to drop 2kg and look leaner in my progress photo
Example #2 I’d like my arms to look bigger in my favourite tee shirt
Example #3 I’d like to buy some jeans the size below that feel comfortable
All of these have something you can measure against, but please don’t just measure weight. Only measure weight if alongside a photo or Bodyfat test, and weight max 3 times, at start, mid and end of month.
B. Performance Goal
Example #1 I’d like to be able to do thirty full push ups in one set.
Example #2 I’d like to knock time off of my...
Example #3 Touch my toes
C. Dietary Habit
Example #1 I’m going to keep my fasting at an average of 16 hours all month. (Zero app is great).
Example #2 I’m going to do Monday to Friday with no added sugar / alcohol / takeaway
Example #3 I’m going to make a meal plan for breakfast, lunch and snacks and stick to it. (And keep dinner flexible).
D. Flexibility Habit
Example #1. I’m going to set a 10 min stretch every day this month.
Example #2 I’m going to do one yoga class each week
Example #3 I’m going to do five stretches after every exercise session this month
E. Health Habit
Example #1. I will take my daily lunch without any technology
Example #2 I will take some form of walk each day, even if just to the local shop
Example #3 I will meditate every day (headspace or insight timer are great).
Perhaps seeking nature for your health habit?
Taking a little time to work out what you want will really help you improve, and I suggest to keep reminding yourself of your list. This is why having it in the diary is great.
On the day you don’t want to do something, reminding yourself why you’re doing it is often powerful enough to give you just enough spark into action.
Also we can be easily distracted with our goals, so choosing what you want to work on that month and sticking with that is key. That’s why I’ve chosen a month, it may take longer but as soon as the desired result is too far off the fear of deadline is gone and excuses often crop up.
Take the time to do this, it’ll be more powerful than you think. If you’re keeping your having a then your diet and recovery will improve, which will mean your training will be better. If that’s better your sleep will improve. If your sleep improves then so will your energy, and if you feel more energetic then you’re handling stress better, which will see an improvement in your metabolism.
Let me know yours, here’s mine!
A. Improve Progress Photo (no weighing - also a progress photo is just you with just underwear / sportswear on where you can see improvement in your shape, just a personal visual).
B. Return to tennis by Feb without fatigue
C. Only one sugar snack per day from 4/1 plus 16 average fast
D. Stretch or yoga 15 mins per day
E. Meditate daily
This actually gives a pretty clear programme:
Take progress photo
Do some form of training
Fast and be mindful of sugar
Stretch and meditate daily
And that’s it! However achieve those thing and there’s a lot of potential reward. Good luck choosing yours, it may take a few days but please choose your five, and choose what matters to you, nothing is silly or off limits as long as it’s achievable, which most things are.
Ps a few that didn’t quite make the cut but may in future months!
improve serve speed
Improve sprint speed
Learn to cartwheel
Learn to shuffle
Do a weekly 90 min restorative yoga
Stick to a certain meal plan
Only eat at home, or homemade
No fizzy or alcohol
Keep 8.5 hour sleep average