As 2017 comes to an end, it's important to start setting your New Year's resolutions NOW! Think about them this week and set very specific ones by next week before you start hearing "resolutions are stupid, people give up on them anyways" or "it's just another day/month/year, why set a resolution now?". I am a firm believer in setting goals not just yearly, but weekly, monthly, bi-annually, etc. I make them in regards to my career, my personal life, my emotional/mental health, and my physical health and fitness. I write them down, set timelines, and take notes on my progress. Otherwise, let's be honest guys, not much would get done.
I want to help motivate others to do the same and give a little insight into how to set the right kind of goals before even beginning to work towards them.
First off, set a PERFORMANCE GOAL, rather than a weight/body fat/size goal. For example, this winter I set a deadlifting goal and squat goal (I hit them both way before my deadline!), instead of anything to do with my weight. I haven't stepped on a scale since August and I've shifted my focus away from the number on the scale. Is there a type of workout you have been wanting to try? Or a certain amount of miles you want to be able to run? This is the time!
My 2018 PERFORMANCE goals include:
- Doing either the Spartan Beast Race or a full Triathlon
- Increasing my running mileage by 10% each week
- Running a half marathon in Disney World
Second, set a PROCESS GOAL, rather than just an outcome goal. A process goal is something you will do daily to achieve the outcome goal. It's good to have the outcome in the back of your mind, but you cannot achieve it without the little process goals along the way. For example, instead of saying "eat healthier this year", you should set weekly goals regarding nutrition. I.e. only eating whole wheat grains instead of refined white grains, or not eating a snack past 8pm, or adding a serving of vegetables to dinner each day.
My January 2018 PROCESS goals include:
- Complete the Whole30 Program
- To do this I need to (1) meal prep and grocery shop 2x/week, (2) eat out only 2 meals a week, (3) create one new recipe each week
Third, be ambitious, but be REALISTIC. It is way more rewarding to look back at your list of goals and be able to check off most of them, instead of feeling defeated that you couldn't achieve them.
Fourth, in addition to having some performance goals for either your personal life or career, have some emotional/mental goals for yourself as well. I get very caught up in wanting to continue to progress with my strength, my endurance, my cooking, my clientele, etc. and I don't focus on my mental health as much. I'd rather go-go-go, then sit back and truly think and reflect on how I feel. This past fall, I set two mental goals of (1) expressing (out loud!) more positive body image. No I'm getting fat jokes, no crying over tight jeans, and so on. And (2) Take some mornings each week to keep the computer closed and pick up a book or write in my journal instead. Every morning I did this, I felt so accomplished even though it seems so insignificant!
My 2018 EMOTIONAL goals include:
- Spend 2 days a week off of social media
- Finish my college scrapbook
- Call (not text) a long-distance friend 1x/week
- Do a meditation app for 5-10 minutes each day
I hope this helps give you some ideas about how to set effective and achievable goals for the new year. If you achieved a lot in 2017, keep that ball rolling. And if you are SO ready for 2017 to be done, think of the new year as a fresh slate and make some positive changes. Reach out with any questions regarding goal setting!
About this Section
This section highlights any type of noteworthy experience I've had with food. It also covers some of my traveling adventures! I am an avid traveler and love trying out new cuisines and local foods wherever I go. I will give any and all the details of the food I've tasted around the world.