2014 Fitness Goals

Happy New Year!

new years resolutions

I can’t believe 2013 has come to an end and 2014 is underway. Hopefully the coming year has a lot of fun things in store for all of us! I’m sure many of you have spent some time reflecting on 2013 and deciding what you want the coming year to bringg. Has anyone set any New Year’s Resolutions goals for themselves?

During my last Thursday morning class of 2013, I started out by asking each class member (it was a small crowd that day!) to write one fitness goal they wanted to make for 2014. The only rule I gave them was that they could not write “to lose weight” because it had to be something fitness oriented.

Here’s what some of my peeps came up with:

–Strengthen upper body

–Run a 10k instead of a 5k

–Perfect a pushup

–Use 12 pound weights

–Be stronger

–Strengthen calf muscles

–Increase running pace and get faster

–Come to the gym 3-4 times a week during the winter

–Get more toned in my core and arms

–Run a 10k

–Not be so dependent on group exercise classes and feel more comfortable working out independently

Aren’t my class members awesome? I had so much fun reading these.

However, here’s my F&F tip for New Year’s Day. When making goals for this year (whatever they may be), let’s try to think about more than just the outcome. Of course we should always think with the end in mind, but we should also consider the baby steps it will take to get there. It’s that “in between” from point A and point B that’s going to make or break our success.

For example, if your goal is to increase upper body strength, how do you plan to do that? Are you going to add another upper body strength workout to your repertoire? What will it be, when will you do it, and will you do it on your own or with a trainer? Will you choose heavier weights at your next workout and gradually increase from there? If your goal is to run a 10k, what’s your plan? When will you start training? How will you train? Where will you train?

Oaktoberfest 5k

Thinking about the “how” can often be more powerful than the “what.” Doing so simply gets you thinking of all the details of what has to happen in the middle, between where you are now and where you want to be. Even just stating one step you’ll take next week (start researching races, buy a new pair of twelve pound weights, look for different upper body workouts online) can get you well on your way.

–Here are some of my fitness goals for 2014–

Lift heavier more often
I want to increase the amount of weight that I can squat, deadlift, and bench press. I played around with a lot of heavier weight workouts last week, and I am going to start by including at least one heavier weight workout on the weekends with Tim into my workout plan. We’ll see how that goes to keep it manageable at first, and then I’ll try to increase the frequency from there. I’ll need to do some experimenting with how to revolve this around teaching my classes!

Lifting

Introduce chin ups and pull ups into my life
These are two exercises that have always intimidated me, but this is the year I’m going to try. I’m going to start adding the beginner and assisted versions of a chin up to my weekly repertoire, then build my way up. My friend Ashley has inspired me for this one, so I also plan to use her as a resource. She recommended this article to me, so this will be a good starting place. This post from Steph is also really helpful. Finally, I am going to focus more on exercises that will help strengthen all the other muscles needed for these moves. Hello inverted rows!

Run more than just one 5k race
Since my workouts in the second half of 2013 included more treadmill and running routines, I want to run a couple of more 5k races than just the Oak Scare 5k in October. To start, I’m going to research what else is out there and ask around to see if any of my friends have any specific races in mind. I probably won’t plan this until the spring when the weather is nicer.

Get another fitness certification
At Boston Mania, I won a free MMA Trainer Certification, so I am planning to get certified in February. I’m also researching some spinning certs as well. We’ll see!

Boston Mania - MMA

Try classes, studios, and fitness opportunities around Boston more often, and go back more than once!
I want to try spin classes at both The Handle Bar and Flywheel since I’ve never been. I also need to try The November Project. I want to frequent Barry’s Bootcamp regularly, get back to both FitHouse and The Studio Empower, and just see what else is out there. A lot will depend on my schedule and cost, but I just want to break out a little more. If anyone has any Boston fitness opportunities or recommendations, send them my way. I’m also always up for a little gym buddy action too!

Do you have any fitness goals for the coming year? What are the “in between” steps that will help you get there?

Let’s make 2014 the best one yet.

The 5×3 Holiday Time Saver Workout

I’m sure that many of you feel tight on time this week. For those who celebrate, it’s the week before Christmas. My brain is definitely focused on trying to finish up my last-minute shopping, planning what I need to bake and cook or next week, and wrapping gifts.

Unfortunately, it’s common to let fitness take a back seat during this time of year. I urge you not to get into the “I’ll just start in January” mindset even though that might be the easy thing to do. Don’t be one of those people who puts things off until the New Year. It’s not the best use of your time! Take advantage of TODAY. You’ll be that much closer to your goals, and you’ll be less likely to suffer burnout/injury that many New Year’s fitness resolutions come with.

The other day I didn’t have much time to squeeze in a strength workout, so I put together this quick little 30 minute blast. I hope that if you are tight on time this week you’ll give it a whirl. Thirty minutes isn’t much (just skip watching one television show?), and it sure beats zero minutes!

5x3 Holiday Time Saver Workout

I used heavier weight for this workout and really felt the burn. My shoulders were very sore yesterday from this. Hope you love it!

How are you squeezing fitness into the busy season?

30 Minute At Home Workout

I have a secret to share.

Sometimes I just don’t feel like working out.

That may surprise some of you, but us fitness obsessed peeps are human too.  And there are days that the world just doesn’t seem to agree with us, we feel like sitting on the couch, and we play that mental game with ourselves about just getting up and moving.

Monday was definitely one of those days for me.  I was absolutely exhausted all day, I worked late, and I ran a couple of errands that I have put off for a while immediately after work.  For the sole reason that I seriously couldn’t stand looking at the bags sitting by my desk anymore.  That was probably the issue, because by the time I got home it was already dark, and I couldn’t go for a run.  I know myself and if I don’t work out first thing in the morning or immediately after work, my chances of exercising decrease significantly.  It took a LOT of willpower on Monday after those errands to put on some workout clothes and bust out an at home workout around 8:30pm, but I did it. And afterwards I was glad I did.

Inner Thigh Squat

Sure it wasn’t what I had planned, but that was okay.  I still worked up a sweat, I let out some stress, and it was better than doing nothing.  Worth it.  In fact, I think it was actually a workout worth sharing.  I know many of you are looking for more at home and no equipment workouts, so here you go!

30 minute at home workout

You can play with this to make it work for you.  If you want a 20 minute workout, you could skip the second strength round.  Or you could decrease the times or pick your moves.  Maybe you want only cardio or only strength.  Up to you!  Any questions about what any of the exercises mean, just let me know.  Happy to explain further if need be.

What advice do you have for days you just don’t feel like working out?

I actually wrote a post back in the day to share some of my own tips!  You can check it out here.