ExerciseHealth & WellnessNutrition

My 2016 Goals

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I gave some tips in my last post for setting and meeting goals, especially this time of year. If you haven’t read that post (link here), I recommend starting there.

I mentioned in that post that I would share my goals for the new year, so here they are. I find that sharing such personal information, even though it can be hard, is great for accountability purposes. Also, as a note, I did realize after double-checking my goals for the new year that they are not entirely compatible with the SMART criteria. The main two goals are based on set plans/programs, so the specificity and attainability are built in and the measurability will be the completion itself. I didn’t set any weight or size goals, because those are poor indicators of success. (If you are interested in that, I recommend using body measurements instead.) Both goals are both reasonable given my levels of health and fitness, combined with my flexible schedule. So, here we go:

  • Goal 1: Complete a Whole30. (Beginning around the 10th or 11th of January- I’ll set a specific date and let you know in case anyone else wants to participate. More details below.)
  • Goal 2: Complete the Kayla Itsines 12 Week Guide by the 15th of May. (Yes, I know that’s more than 12 weeks, but I’ll explain below.)
  • Goal 3: Think of or write down three things I’m thankful for every night before I go to sleep.

So, now for the details:

  1. Whole30: To summarize the Whole30 in one sentence would be to say it is a way of eating for 30 days that excludes ALL forms of sugar (except fruit), focuses on whole foods, and reduces the psychological effects of certain foods such as cravings. I have done it before and I think it is an awesome way of resetting your body while providing it with complete nutrition. You can find all the resources online on the website for free if you’re interested (here is a link to the online resources), but I recommend first reading the book, called “It Starts With Food“. It explains things in a way that just jumping in can’t. You also can’t just commit part way; you either do it or you don’t. You’ll give up things like alcohol and baked goods for 30 days, so that’s why many people choose to begin after the holidays. There is also a cookbook with simple recipes that is quite good. If you want to look it over and join me on the 10th or 11th, feel free to let me know. If you have any other questions you can also send me an e-mail at crossroadhealth (at) gmail (dot) com.
  2. Kayla Itsines. Okay, so this is officially called the Bikini Body guide, but 1) I hate that name, 2) I’m not doing this to have a bikini body (I believe everyone already has a bikini body and no-one should ever feel like they have to improve themselves before going to the pool or beach), and 3) even Kayla Itsines herself (the creator) says that she regrets calling it that for some of the same reasons I’ve just mentioned. Oh well, the name aside, this is a 12+ week workout plan that you can do at home (or at the gym) with just a few simple pieces of equipment. I usually do the leg days in the apartment gym and the arm/ab days in my apartment. You workout 3 days a week, although you can start with just 2. It takes only 30 minutes and is a brief and intense weight/circuit training that I would compare to a beginner’s crossfit that you can do at home. The reason why I’m allowing more than 12 weeks is: 1) I usually do the four week pre-training prep (included in the most recent version of the guide). This just helps my body get ready for the intense exercise ahead. 2) You get sore. I’m talking soaking in epsom salts, foam rolling, and jello legs sore the first few weeks. I wait until the soreness is gone before completing the next day because I do not believe in pushing myself to the point of injury. This usually means the first couple of weeks take a little extra time. 3) Things come up. If we go somewhere for spring break it may be tricky to fit in all the workouts. By allowing myself until May 15, I won’t be stressing about the completion. Now, one quick word about this plan. I didn’t have to pay for my copy, but it does cost upwards of $50 (it is a downloadable guide from her website which you have to print out). Now, I don’t pay for a gym membership since we have a good one at our apartment, but that’s still $50. If you want to preview a few pages to see what it is like, feel free to e-mail me and I’ll show you where you can find a few sample pages. If you don’t have $50 to spend but you have access to some equipment or a gym, e-mail me and I’ll give you a few tips. If you have any questions about this or whether it would be a good fit for you, you can also email me at the address listed above in #1.

So, that’s it. If you’re interested in joining me in either of these endeavors, let me know. Things are always more successful with support!

What are your goals for the new year or life in general?


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