New Goals for the New Year?

Recently I was having a conversation with a few people about goals and what new ones they had set for the new year. Many said down a couple pounds, some wanted to squat more, a few wanted to eat better. All great goals, but what’s wrong with them?

Well….. Lets take this for example.

‘By March I want to be able to complete a muscle up. ‘

Every time muscle ups come into the workout I try my hardest and I really give it, but no muscle ups are gotten. Next thing I know, march is here and I still haven’t gotten that muscle up. Mentally I am defeated. Sitting there thinking to myself, I set a goal and worked hard for it. Did muscle ups every time I was suppose to and it didn’t happen.

So why didn’t you get that goal?

” if I could maybe build on your goals? This is no offence, but maybe instead of just making a goal of Muscle ups, maybe set goals that directly work twords the main goal, so instead of just muscle ups maybe change it to, “I’ll work my kipping skills 3 times a week and add in extra tricep work twice a week” I feel changing the way we look at goals can help them get achieved much faster. It its just muscle ups, and you go try muscle ups and don’t get them you are not getting anywhere mentally. If that makes sense.” One of my responses to my recent conversation. It actually happened to be about muscle ups.

Another example.

I want to loose 10lbs by June.

You kinda watch what you eat, exercise a few times, make a healthy choice here or there, but next thing you know its june and you haven’t lost that last 10lbs yet. Sitting there you are wondering why.

Instead the goal could be broken down into a few key goals to pave the way to the overall goal.

I want to loose 10 lbs by June. That means I will

– Exercise 3 times a week

-Drink 8 glasses of water every day

-Start eating breakfast every day

Those are specific goals that you can visibly see and track daily/weekly to make sure you are on path you crush every goal you set for yourself. With setting smaller obtainable goals you are mentality setting yourself up for success. Constantly being able to check off goals is mentality and physically rewarding. It will not only give you a boost in your confidence and ability to hit your bigger goal, but visually seeing yourself making progress will keep you hungry and more willing to stay on track.

Think of it as an Outcome and a Process goal.

I have a vision of what I want, and I also need a plan of action to get me there. Just make sure you don’t make your goals to open ended with no visible finish line. That might be something like I want to fun faster or I want to be skinnier. Those are goals, but you are never setting yourself an end point to work towards.

Lastly I personally think it is a good idea to physically write down your goals. I think writing them, and posting them somewhere that you see them daily not only adds a bit of ownership and really makes the goals become real, but it also should motivate you. Every time you wake up and see that post it note staring you in the face telling you what you need to do, I feel you will be more likely to accomplish that task. You will begin to feel as though you are cheating yourself if you don’t accomplish that said task, and its true! You are hindering yourself the progress you want and deserve!


Last but not least, as a quick thought think about including a friend/spouse/family member/team mate/co worker, whoever in on your goals. Set goals, share them, and keep tabs on each other! Form a support group of sorts. That way if you are loosing motivation, you have someone there keeping you on track because you wont want to let them down if they are still going strong for their goals! I find this quite often in my nutrition group I am lucky to be a part of.(working against gravity  ) The support in that group is unreal. You want to succeed, just because everyone else is killing it and you feel like you can’t let them down!


I think I could keep rambling on about this all day but I will wrap it up here. I am going to include a link to an article that I thought was very well wrote, and shared quite a few same views as myself, and defiantly dives even deeper into the topic. Enjoy everyone and I hope you have a great New Year!!!





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