It’s the first Friday of 2020 and what better way to kickoff the New Year than planning out your 2020 fitness goals. If you read my last Fitness Friday of 2019, you saw I graded my 2019 fitness goals, and how well I did them — or not! I feel like I really bounced back at the end of this past year coming off a big middle hurdle and without a big wedding coming up, or other major motivations, my primary fitness goal is to not only maintain, but just feel good and happy with myself.
I’m going to be a little boring, but a lot of my fitness goals are going to be the same as last year. Why? Because they’re what works for my routine, what my body needs, and also what I enjoy doing. Although I’m going to tweak a few, include a few more specifics and guidelines to help make these more attainable this year!
Build and Maintain My Core Strength. My back injury was definitely a wake up call to how I not only need to build my core strength but I also need to maintain it. I learned so much about how different parts of my body help or overwork themselves to makeup up incompetencies in other areas. So I’m going to start focusing on integrating my PT exercises in 3X a week.
Bootcamp 3X a Week. This works for me. Waking up and getting my workouts in before I head into the office, ensure I get my workouts done and checked off for the week. Even getting all three done within the work week opens Saturday’s up for volunteering, a run, or just social time with friends!
Finish 6 Runs in 2020. Usually B and I are able to get a few runs in each year, this past year we only did one! So I’m putting a number to it, to plan better and have a goal. I’ve already signed up for two races, one is tomorrow, and looking forward to getting a few more in the books throughout the year.
Healthy Food Balance. I generally try to eat less carbs, so that is something that isn’t going to really change. But I want to continue to maintain a healthy balance of less snacking, mixed in intermittent fasting, and those delicious cheat days. Maintaining food balance, while not depriving yourself is key to loving yourself and not sacrificing with fad diets.
What’re your 2020 fitness goals?
OMG! It’s the last Fitness Friday of 2019! And as I’m not completely ready to throw in the towel on my 2019 Fitness Goals — I’d say I can only keep doing what I’ve been doing for the last few months to maintain my routine! So I’m going to do a little early reflecting on my goals… as I already know I did not do so HOT on them… I even graded myself on how I did, take a look!
Goal #1 = Run More | My Score = FAIL
Yeah, this was a complete fail. It started out strong getting our yearly 10-miler run in and then slowly trailed as the next day I literally threw my back off which ended up being a 5-month shut down. Not to mention, all the races we wanted to sign up for we were out of town or had prior commitments, so this just didn’t happen. I did get a few runs in but not nearly to the definition of ‘Run more.’
Goal #2 = Build My Core Strength | My Score = C+
As I just mentioned above and in my July Fitness Friday my back threw me for a loop this year and led me to PT. I honestly felt like it was the universes sick way of getting me to accomplish this goal for 2019 — going to PT and purposefully working on my core strength. Well, I held strong for about a month, and then completely fell off the PT train. However, I know have the tools to build my core strength – so this goal will be coming back for 2020, since my chronic back pain is not going away.
Goal #3 = Carbs | My Score = B
I didn’t do so bad with this one! Of course I had a few times when this was a bit heavier than others, but as I got back into my fitness routine this late summer, my eating fell more in line, even though I was lying to myself about being stricter on food in the months when I was out of commission.
Goal #4 = Remain Consistent with Boot Camp | My Score = A-
I was pretty good for the first 3-4 months of the year took a 5-month break because of my back and then have been in the game since September going strong and feeling great. I’ve continued to take it easy, make modifications and get my ass out of bed each morning during the work week to maintain on track with getting my three days in. Because I’ve felt better and have been working hard, I’ve been more conscious about what food I decide to eat (and ruin my workout with) and also feel better in my own skin and my clothes. I feel more toned even if the pounds are staying the same!
I’m a firm believer of not only writing down your goals, but also reflecting on your goals and being honest with yourself on successes, opportunities and struggles. This year was definitely not what I was hoping it would be — which often happens in life, so I’m happy that I was forced to be patient, try new things and also continue to rebound and accomplish my goals!
What fitness goals did you conquer this year?
Hi Bees! I have to take a moment and celebrate. I’m in the middle of month three of finally getting back into a workout routine after my back flair up over the summer, and you know what? It feels SOOO good to be back.
I knew getting back into a routine after being off for four months wasn’t going to be easy, but sticking with it and fighting through the moments of wanting to skip, have only helped to stay focused and motivated! And now whenever I put on a pair of jeans I take little moments to celebrate how good I am looking and how good I feel!
I’m happy to be back into a routine, especially with the holidays creeping in. But at the same time, the holidays can easily kill all that amazing progress we’ve been making all year. That’s why I like to revisit my tips for maintaining and not gaining over the holidays. And as important as our workouts are, our food choices go hand in hand with that routine — especially as the parties, alcohol and multiple family dinners begin!
So if you’ve been celebrating and kicking butt at your fitness routine — keep it up! Keep on celebrating and don’t let the holiday celebrating get in the way of those goals.
How has your fitness routine been? Are you on track or need to get back in the saddle? We’re quickly starting to get into holiday season, the season of colder weather, big sweaters and leggings — which gives us a little more stretch (no pun intended) to not feel so conscious about the way our jeans or tight summer clothes may be fitting. BUT! That shouldn’t give us fuel to slack off in our health and fitness goals.
After getting back into my workout routine this past September, I’ve been holding myself accountable and just waking up with a better mindset and getting up in the morning and getting my workout finished before my day really starts. This has helped me get the workouts in — since the nights have been getting darker sooner and the work days are getting a bit longer. Not to mention, I’ve gotten back into a routine just in time for the holidays to hit!
How do you help hold yourself accountable in your fitness routine?
Last month, I was sharing a few fears of why I’d been procrastinating getting back into a workout routine and back to my bootcamp classes – my excuse? Fear. And I said in my last post that come September 2nd, I was going to get back in the game. Well, I was two days off – but I was back on September 4th and have been able to slowly and steadily get back into a groove (for the most part) with my workout routine.
Not only was I afraid to get back into a routine because of hurting my back again – but I was also a little afraid at how sore I would be and how much I’d lost since being off for four whole months! But, luckily my first workout back was a good one, and my coach was super helpful and cognizant of workout modifications and making sure I wasn’t doing anything that would put unneeded pressure on my back and compromise it’s health again.
In August I only had three tracked workouts and they were a few runs – and this month so far as of this morning I have seven tracked workouts! Hell yeah! Last week was a bit of a wild card, so I didn’t get in everything I wanted too, but this week I’ve made sure I’ve gotten back on track after, starting my first week strong with three workouts. But, I’ve faced my fears and I’m taking one workout at a time and it feels so good to be back.
I shared how it’s taken a bit of time and understanding that getting back into a routine slowly has been the name of the game in the healing process, while also remembering to continue to strengthen my back and core. Which is something, I need to continue focusing on to help supplement my fitness routine.
It’s been all about listening to my body, understanding that my routine is not going to be perfect while also keeping the eye on the prize and focusing on my fitness goals, and being my best me!
Hi beeutiful people! I’ve got a confession to make. And… I tend to keep the confessions somewhat limited on here, but I also feel that sharing and being honest with my bee readers may help one of you as I often find for myself. SO! Here it goes… I’m scared… I’m scared to workout again, and I’m scared to go back to my bootcamp classes. I am scared I’m going to mess my back up again. So, I haven’t gone. I’ve continued to make excuses and let my busy August get in the way of pushing back my start date another month.
But I have also know that if I don’t face my fears and do things that may be a little scary I won’t grow, I won’t try and I won’t succeed. So I need to face my fears, stick those excuses in a box and say good-bye. I’m a bit mad that I’ve continued to let this back problem persist longer, but also trying to understand that some things take time. I did get past some of the workout fears by running a bit, but I need more structure to get back into something and I love my bootcamp classes.
To further the motivation of facing my fears, I stepped on a scale yesterday *screams* … I know it’s not always about numbers. But I also know what numbers are not good for me and I know where I need to be. It’s been a struggle and rollercoaster this year, coming off a few strong years cranking into wedding mode, it seems about fitting.
And I’m ready to get back into beast mode and I’ve set the goal to keep running for the rest of the month and come September 2, I’m going to demolish those fears.
Last month I shared an update of how my fitness routine has been pretty nonexistent because of letting my back heal up after having my worst to-date “flair up” over the month of May and creeping into June. I finally went to a specialist, which led me to physical therapy. And I was not happy that physical therapy was the answer to my back problems… it seemed like an easy scape goat and one I’ve heard before.
I was aphrenrsive about PT, but I really liked my physical therapist with my initial meeting and evaluation, and I ended up learning a lot in the process too. And luckily, by the time I got to PT, my back was feeling much better – so the goal of PT was to create a ‘maintenance plan’ for life and also to help combat those future flair ups. I did four weeks of physical therapy and have stuck tight to doing my exercises everyday – my physical therapist hasn’t put any restrictions on my physical activity, except for avoiding a few specific exercises when I go to bootcamp. So guess what?! I’m making a plan to get back in the game – first things first, continuing the strength my PT exercises and building my core strength. Next up, adding in running.
Ironically, building my core strength and establishing a better running routine are two of my 2019 fitness goals. Apparently the universe didn’t think I was doing a great job of accomplishing my core strength building and led me to PT – while I’m now grateful for and optimistic and feel better armed physically and mentally to combat and build my core strength. So, now to keep things still safe and slow, I’m going to focus on running and get back to boot camp in time!
So I’m going to stop using this heat and humidity as an excuse, and I’m going to get out and run! What excuse are you pushing aside to reach your goals?
CARBS. I love carbs. But carbs are also not so great for you – especially those traditional carbs like breads, granola, pasta, potatoes… I always try and eat as low carb as possible but I of course have my faults – a quick sandwich for lunch, toast for breakfast, the occasional pizza, granola bars so I wanted to cut out those quick easy fixes for a meal, especially since I haven’t been able to workout because of my back flair up. My week of low-to-no carbs still included carbs, but not those empty carbs, I also kept my keto rules in mind for my eats! Here’s how it all went down…
It’s June! Which means it’s our half-way point in the year where we can check in on our fitness goals, reassess if we need too and prioritize our focus.
Normally about this time of the year, B and I are gearing up to start training for a half marathon. Unfortunately for us, we have yet to be registered for our next half. Timing and dates with a few of the races we want to do aren’t lining up with other plans, so we are still on the hunt for a half to run this year! But working out has taken a bit of a halt for me recently…
I’ve been down and out from the workout department that’s why I’ve been focusing more on my food because that is the one thing I can control at this moment. I’ve shared that I was diagnosed with chronic back pain when I was 16 – so I’ve always lived with back pain and restrictions, well right after our 10-miler, I grouted our bathroom shower and effed up my back! Perhaps the worst it’s been ever, the entire month of May I was out for the count, and struggling through painful everyday interactions. Resulting in a doctor visit, and now following up with physical therapy – I am luckily feeling better with time, but reluctant to get back into the workout game.