New Year, New Foobs

2015 has begun and that means lots of people making resolutions and goals they have every good intention of keeping.  Unfortunately, most of us end up not being able to keep these or reach these goals.  The problem?  Creating unrealistic, unattainable goals.  Here are a few tips for making new years resolutions/goals that you CAN achieve!!!

1. Write down everything you'd like to achieve in the year
2. Write down how you're feeling currently
3. Review both lists
4. Cross out any goal or resolution that makes you feel bad or guilty or defeated
5. Check the goals that are left and follow these guidelines:
• is it realistic?
• is it attainable? (like, for reals??)
6. Make sure the big goals (e.g. I will lose 25lbs) are broken down into segments (see below for examples)
7. Be detailed with your goal setting.  Give specific numbers and time frames.
8. Remember, don't do anything that won't make you feel good.....Always:

Photo from Instagram user @kayla_itsines

If you're goal(s) or resolution(s) is impossible or unrealistic, you will get discouraged and feel defeated along the way which makes you want to forget all about your goals!  If you choose realistic goals that YOU know YOU can achieve you will feel AWESOME and accomplished!!  For example:

• Discouraging goal: I will lose weight
• Realistic goal: I will lose 5lbs by February 15, 2015 by walking for 30 minutes 3x/week and going to a body sculpting class 2x/week.

Did you see what I did there?  I broke down the big goal that can seem daunting and made it more realistic and attainable!!  I even went into details of HOW to lose the weight.  The next step in this goal is to check your schedule and see when you can fit in the 3 walks each week and actually WRITE them into your calendar.  The same goes with the body sculpting class...check your gym schedule and decide which 2 classes/week you want to dedicate yourself to going to and WRITE them in your calendar!!!  Another hint for sticking to it???  FIND A WORKOUT BUDDY!!! :)  Having someone to keep your accountable and having a friend to workout with makes it SO MUCH BETTER!!  Not only will they make you go to the class when you're not feeling like it, you'll have a blast catching up and growing that friendship :)

Here's another example of a daunting goal in the opposite direction:

• Discouraging goal: I will gain weight
• Realistic goal: I will gain 5lbs by March 1, 2015 by heavy lifting 5 days/week doing legs on Monday, Back and Biceps on Tuesday, Core on Wednesday, Chest and Triceps on Thursday, Legs on Friday and going for a walk or doing a fun activity on Saturday with a rest day being on Sunday.

Personally, my biggest goal this year is to do 1 push up, just 1....but that 1 is going to be a full on military push up.  After both of my surgeries, my poor chest muscles (pectorals major and minor) have taken a real beating and even though I do work on push ups occasionally, I find that it feels awkward and uncomfortable to do push ups now and that discourages me.  So, I have to break it down so it doesn't intimidate me:

• I will do 15 incline push ups on the lower squat bar rung (my nautilus squat rack at home) by January  20, 2015.

My Nautilus squat rack.  I do the push ups with my hands 

on the barbell while it's on that lower rung.

And the turquoise walls!!!  I just love them :)

• I will do 10 modified push ups on my knees by February 15, 2015.
• I will do 1 military push ups by April 2, 2015.
• AND I CAN DO THIS!!!!!

So, when you do set your 2015 goals (if you set any), remember to set goals that will make you happy and feel better and stronger!!  Remember to make them attainable and realistic and write down details of how much, by when and how you're going to get there.  With these tips, you should be able to write some awesome goals and then CRUSH THEM!!!! :)