March Goals

goals

Holy crap it’s March already.

Well, I mean, it’s almost March already.  It’s close enough that it’s time to take a minute and plan out my goals and decide exactly what I want to achieve for the month.

I’ve learned a lot of things along the way on this journey of mine, not just about weight loss but about overall success, and the most important thing is that I function better with goals and a plan.

Not having a traditional 9-5 job anymore means that I need to be especially motivated every day, and for me, the best way to do that is to have a clear idea of what I want to accomplish for the month.  From there I break it down into manageable chunks, and get it done!

March is going to be a big month for me from both a fitness and a professional standpoint.  I have my first official race of the season coming up on April 11th, so training will be particularly important, and I have a few professional ducks I want to get in a row to continue to advance my career as a health and wellness writer.

Here’s a break down of the big picture of what I’m going to accomplish next month.

March Wellness Goals:

  • Follow my half marathon training plan in preparation for the Iron Girl Clearwater 13.1 race on April 11th.  Generally speaking, this means 3 runs per week with my long run increasing in distance to 11 miles by the end of the month.
  • Maintain my strength training schedule.  Generally speaking this means 5x per week lifting weights.
  • Continue incorporating yoga a minimum of 1x per week with a stretch goal of 2x per week during the month.
  • On non-running days, ride my bike (2x per week).  The focus this month is continuing to build my base for the season, longest rides will be in the 40-50 mile range.  Continue to increase my strength, speed, and comfort riding with a group.
  • Continue to hone my nutritional efforts with a goal of a bit more fat/weight loss overall.  This means 5-6 meals per day to fuel my workouts, heavy on the veggies and protein, and no more than 1 “cheat meal” per week.  Booze no more than 1x per week.

March Professional Goals

  • Develop editorial calendar for my personal blog and post a minimum of 3x per week.  (Ya’ll may have noticed I’ve been slacking lately, and it’s because I have so much paid work coming in I get distracted).
  • Continue to work to develop my niche as a fitness/health/wellness/beauty blogger with a totally questionable sense of humor, and focus my personal writing in those areas.
  • Begin studying for and register for my personal trainer certification.  (As a fitness blogger, it would be awesome to have some creds to back it up, right?)
  • Explore other certification options that may be relevant to my professional development, and opportunities that might exist with these certifications (i.e., group exercise- are there opportunities to teach classes locally?  Yoga?  New OrangeTheory opening soon…)
  • Continue to grow my social followings with the goal of becoming a FitFluential Ambassador.  Goals- 50 more followers on Instagram for the month and 100 more on Twitter.  Do you follow me?  You totally should, I’m hilarious.  Check out the side bar to follow my pages!

While there’s a thousand more things I would love to accomplish, these are the goals I’ve set my sights on for March.

So now it’s your turn!  What are you going to accomplish this month?  Share your #1 goal with me, and upcoming race you have, or heck, anything else you want to chat about.

I want to know people!

Training for Aesthetics VS Training for Performance

I’m embarrassed to admit that for close to two years I was the girl who wanted to lose 20 pounds and then followed an exercise program designed to help me lift more weight.

At first glance, you might not see anything wrong with that.  In fact, there is definitely a method to that madness.  Lifting weights is an absolutely crucial part of a well rounded fitness program, and is especially important for women.  Increasing muscle mass is a good thing, as more muscle equals more calories burned at rest and a faster metabolism.

So then why didn’t I ever lose those 20 pounds?  Why didn’t my thighs ever get smaller?  Why didn’t my booty get bigger?  Why didn’t my body magically look how I wanted it to?  Why?

Here’s the deal.  We’re all setting goals for 2015 and since changing my programming just under six months ago, I came to an interesting conclusion.  One that is, by the way, backed by all kinds of science.  If you want the smart version, feel free to google it, but here’s my dumbed down two cents.

If you have a goal, you kinda need to train for it.

So if you want to be a faster runner, it makes sense to follow a program designed to *gasp* make you run faster.

If you want to lift big weights and be super strong and max your squat this year, again, follow a lifting program.

But if what you actually want, like I did, is to reshape your body, then you’re going to need a plan to do that.  At the moment, I don’t do a lot of Olympic movements, and yeah I admit it, I do biceps curls, but it’s because my goal right now is to actually achieve a specific look.  Looking a certain way is more important to me than how fast I ride my bike, or how much I can squat.

Sure, those numbers might improve as I cut body fat and train for aesthetics, but they also might not.  And as much as I hate to “lose” any of my fitness or strength, I have to be ok with that because my aesthetic goals are more important.

So here’s the moral of the story kittens.  Set your goals for 2015, but do yourself a favor and be really honest with yourself.  If your goals don’t support each other (i.e., run my fastest 5k and put on 20 lbs of muscle, or lose 20 lbs and increase my back squat), decide which you want more and train for it.

And don’t misunderstand me.  Regardless of your goals, there is a place for cardio, strength training, and mobility in your fitness routine.  How much and what types of each, however, will vary depending on what you’re trying to achieve.

Trust me, there’s nothing worse than feeling like you haven’t reached any of your goals or like you aren’t making any progress.  And it’s really not fun when you realize it’s because you’re doing things that are counterintuitive to what you really want.

We can’t have it all.  But if we decide what is really, truly important to us and work daily to achieve it, we can have the things we really want.

So get after it.  And tell me, what are you goals for 2015?

Can one of my goals be to get out of bed every day?

Last week will from here forward be referred to as my “benchmarking week.”

Coming off my 7 week hiatus from doing anything even remotely healthy for myself (unless you count all the red wine I was drinking as healthy?  No?  Not so much?  Bottle a night doesn’t qualify for health benefits?  Well ok then.  Bastard.) last week was kind of a re-boot week for myself.

My Wednesday confession and subsequent pep talks got me back into the gym, but other than that I was just working on getting back into a habit of doing anything healthy for myself.

I tracked my sleep, food intake, and weight over a 7 day period so I would have some idea of where I’m starting from.

It’s not pretty kittens.  At the moment, as I’m temporarily retired, I’m sleeping way more than necessary.  I’m also eating way WAY more than I need to be, and while it’s still relatively nutrient dense, my portions are out of control.  As you might imagine, my weight is up and I’m itching to get some goals in place to get myself in check.

So without further ado, here are my goals for this week.  Yeah, they might seem “easy” to the fit and freaking irritating, but for me, I need to take baby steps to make my health a habit again.

Goals:
5 Crossfit classes this week.  Scale as needed to get the work in.
Track all food and calories (I use myfitnesspal app).  Keeps cals under 2000 daily.
Include a serving of veggies with every meal.
Drink no more than 3 nights this week (baby steps here, baby steps).
Get out of bed by 8 a.m. daily.

Once I’m successful this week, I’ll add more for next week!

How about you guys and gals?  What are you going to do this week to reach your goals?

Goal 1: Set some goals

goals

After a week off, I went back to my beloved Crossfit today.  I would be lying if I said I didn’t miss it.  I would also be lying if I said that I had done nothing but lay around lazily and be a slob.

Yes, I was a week out of the box, but I still rode and lifted weights at a “normal gym” and actually really enjoyed the routine.  It was fun doing push/pull/legs days and being one of the only girls in the weight room.  It was exciting doing my own programming.  I even surprised myself by sticking some stuff in there that I hate (burpees and plank rows anyone?)

I didn’t take the week off on purpose, but in hindsight I’m really glad I did.  It’s amazing what we learn about ourselves when we’re not even trying.

Coach sent me a text on Saturday telling me my CF family missed me and that I needed to come back to the box and keep working towards my goals.  Great motivation.  When I arrived bleary eyed and not in the mood to talk to ANYONE this morning he came over and welcomed me back.

Then, in his total “dude” language he said something pretty profound.  “You told me what you goals are six months ago and I’m here to help hold you accountable.  I’m here to help you achieve them.”

Half asleep and crabby I’m pretty sure I snapped at him that I didn’t need a lecture and told him to bug me some other time.

But now, hours later and fully conscious, his comment is really with me.  I think everyone struggles with lapses in motivation, which is why goal setting is so important.  You might not want to get out of bed, or show up and do work that day, but you will always ALWAYS want to achieve your short and long term goals.

So what are mine?

Um, I must have had some right?  If coach knows what they are then surely they exist.  But in my unmotivated of late state, I don’t really remember what they are.

Lose weight of course, always first and foremost for me, but to be successful I probably need to put more thought into it than that.  And I’m sure there’s some performance related ones out there somewhere…

And now it’s clear to all of us, I don’t really have any goals.  I know I’ve blogged from time to time about improving on certain skills and whatnot, but I’ve never actually done much with it.

The time for that is over.  So I introduce you to… da da da daaaaaa… the newly added “Goals”  page here on the site.  It will be ever changing for certain, but I will spend some time today populating it with short and long term goals, action steps and timelines.

So hold me accountable!  Cheer me on!  And like my amazing coach, feel free to remind me when my actions aren’t exactly supporting the goals that I’ve committed to reaching.

**Note- Yeah, there’s going to be weightloss stuff on there.  Please spare me any lectures about “ignoring the number on the scale.”  I get it, I really do.  But at this point, I have weight to lose.  Sure, if I lose 10 pounds and love everything about the size and shape of my body I might decide that I don’t want to achieve the full goal I’ve set, but let’s cross that bridge when we come to it.  I have a pretty good idea of what my body looks like at many different weights, and I’m taking into account the fact that I have significantly more muscle than I ever have before.