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?
Can you believe it’s already September? Like the end of September? Time is seriously flying! And with that we’re almost saying good bye to another year – another year of learning and adapting to work towards our fitness and health goals. I’m sure not many of you have been reading along for as long as I’ve been writing on the bee life, but trust me it’s been a journey, especially my fitness journey!
I look back at old fitness posts and I cringe a little, but I also smile because I’ve finally beat my old ways that were SOO annoying and full of excuses (even though I said they weren’t excuses) and I finally know what I have to do.
I get it – the mental battle is just as much as the physical battle – but it took me a long time to really accept that and finally making the financial investment, time commitment and leaving the excuses at the door. If you’re like me (stubborn) the mental battle may be winning over your physical one… trust me you’ll reach your breaking point – you’ll reach your complete unhappiness, mine happen to come to being 15+ pounds heavier, not being able to fit into over half my pants and not feeling great about myself. And even then, I started working out but it still took another switch to click with the food, and having those hard talks with myself to stop lying that I was eating ok enough.
So with all my rambling, what I’m trying to say is the physical challenges will be easy, you’ll be able to grow stronger and master the art of burpees and lifting – but that mental battle will always be something you can cheat yourself out of. So take a hard look, question your excuses or reasons and overcome that mental battle!
Catch-up on past Fitness Fridays: Food Accountability | Maintaining Balance | Reaching Your Goals
I’m not sure about you guys, but the 4th of July holiday really whooped my butt! With it being on a Wednesday, I regrettably didn’t take any time off directly before or after – I figured a holiday in the middle of the week would be no biggie, if anything a nice way to break up the week. Well it definitely broke up the week and then derailed it completely – day drinking on a warm summer day, leading to a Thursday night happy hour with family, only to still have one day of work to wrap up. The food, fun, friends and family continued through what seemed like a 5-day weekend (with some work thrown in) and I was not only exhausted, but feeling super unhealthy after over indulging on delicious cocktails and tasty eats the entire time!! Ick!!
This past week was a rough start, but also a time to reset, recharged and get back into a healthy routine of balance. I told B, Sunday afternoon we were going to be ‘detoxing’ this week – and I think my version of detoxing is probably different than many others and I’ll tell you how. My detox isn’t a juice cleanse, it isn’t eating celery sticks for 4-straight days, it’s simply cutting out the crap and getting back on track. No sweets, no alcohol, no chips/snacks, no candy and low-to-no carbs. My detox is making healthy choices, picking veggies over chips, salads over cookies, and no bagels/bread/rice/heavy carbs.
For me, when I know the balance has been lost, it’s better for me to be a bit tougher on myself, keeping myself accountable than letting a few more things slip through the cracks. I maintain plenty of that balance – but it’s getting back into the mental state of making those smart choices and saying ‘no’ to the ones we often want to say ‘yes’ too.
I fought many temptations at the office this week and stuck to my guns when it came back to getting back into my balance, waking up and running or getting to the gym and then maintaining those healthy food choices (cheated with some bubbles one night!) throughout the day of what I put in my body. How do you get back on track? Have questions, or need help – leave a comment below!
Wow! I can’t believe it’s December and the last month of 2017. It’s been a life changing year, both physically and personally. I wanted to reflect on this year’s fitness journey and reading posts from each month’s Fitness Friday. I wasn’t in a good place physically or mentally at the start of the year, I wasn’t happy with my job and that was bleeding into my personal life, and how I took care of myself. And I knew it was a problem, and I continued to make strides, get a new job and started taking care of myself. This time last year I was living in yoga pants and tights because my jeans wouldn’t fit – and now my jeans are loose!
Here is what I learned about myself this past year;
- Don’t give up. I worked hard for 7-8 months with seeing limited results in inches and BMI, I still was the same number on the scale, but I was feeling better and I was determined even in the moments doubt.
- Diet is just as important. As your workout routine, it wasn’t until I finally cut down – with the many thanks and help to B, on all the carbs and crap that the pounds flew off. Beyond that, portions were limited and breakfast options were much improved and burgers were ordered without buns, subbing fries for side salad. B and I made smarter choices, and held each other accountable and sometimes I did eat a cookie!
- I am strong. And I can push myself. I started with only being able to do 10 or 15lbs weights depending on the exercise and now I am up to 20-25 in hand weights and 35lbs in kettle bells. I can do boy push-ups, and I can endure more than I thought, I’ve grown.
- Don’t go back. This is the most important, and the easiest one to erase, because I was here and I went back – and I came out again. And I don’t ever want to go back.
- Make the investment. I got over the monetary cost it takes to help me achieve my goals, give me a place to challenge and push myself, and have my time to focus on me.
- It’s a journey. Eleven months of a journey, and it doesn’t stop here. Just because I’m at my goal weight doesn’t mean I can stop or will. Life changes, schedules change and it’s constantly adjusting and continuing the journey to success.
I feel good. I am happy. I am focused. I achieved my goals, but I also need to maintain my goals, and I will. I’ve learned the balance and effort that needs to be made to be my best me, and that has been the best part of it all.
Cheers to a healthy 2017!
It’s that time of the month to check in and reflect on our fitness goals, our journey to a healthy 2017. Have you been sticking in there? Have you been reaching your goals?
I’m writing today, a bit stunned, yet so proud of all I’ve been able to accomplish. The last few years have been such a constant roller coaster to try and get on track with a healthy routine and consistent exercise. And finally, finally after nearly over a year I am seeing amazing results and I’m actually meeting my goals – goals I wanted so bad but wasn’t confident in achieving. Why? Because for 7-months I got stronger and made progress, but small progress and never saw the number move at all.
This past week I had another health assessment with my trainer, and from where I started to where I am now… and what I even accomplished in the last 2-months, I finally made it over the hump! So much so that I was even named the October Client of the Month, a secret goal of wanting to see my name on the board these last 9-months.
So moral of the story. Don’t give up. Keep pushing strong. Work to see progress and track it. Relish in your new strengths. Challenge yourself. Kick ass.
It’s been 9-straight months since I set out on my latest fitness journey and committed to my bootcamp classes. And it feels awesome. I’ve recently started trusting and listening to my body more when I need breaks or when I need to push myself, it’s the balance without completely forgoing the routine or workout that has been key to my success lately.
And as much as the half-marathon seemed like a failure based off of how our actual race went, it also felt like a much needed re-boost to this journey. I think another game-changer is that I’ve finally really started watching what I’m eating and cutting out those damn, delicious carbs! As much as I try and preach everything in moderation, the crap just weighs you down, literally.
So after hustling and not quitting for these 9-months, I am FINALLY seeing significant progress even through the moments of doubt, including the moments of weakness when I was about to start accepting that “this is just the way things are” – and I’m SO glad I didn’t, and kept striving and pushing. It’s all part of the journey! I realized not everything that worked for me 3-years ago still works today, and I am not nearly as active (or have the time to be) as I was then – and that is OK, so I’ve adjusted and realigned and I love these results.
I am nearly 2-full months back into the grind; that’s 28 workouts in the last 7-weeks; which is just about 4 workouts a week, whereas I was virtually doing zero before. Within those 7-weeks, I’ve been able to do a 4-week assessment, meaning I’ve started to actually see payoff and results in number form! Woo!! Although it’s been small progress, I’ve dropped measurements across the board, I can’t wait to see the results kicked up as the time continues and I continue to incorporate more cross-training between my cross-training.
The biggest eye opener and progress was my BMI number; when I first got that assessed my number was 24, still considered in the “healthy” zone; but the last notch on the “healthy” zone. Yikes, that was definitely a red flag and hurt a bit. Well after 4-weeks my number was down to 19! My trainer said that was the most impressive part of all the progress to date. That was a definite victory!
I know I still have a lot of work to do, but I’ve been picking up the pace, working to make workouts fit even when plans might question it. I’ve even been incorporating some runs in on my off days from boot camp! The main area I need to keep working on is FOOD. I’ve been meal prepping the last few weeks and really buckled down on my breakfast choices (switched from bagels/toast to eggs/chicken/tomatoes).
Every workout is progress, even if its a few inches. And it’s important to remember that and keep pushing yourself harder and stronger. Because it will pay off and you will reach your goals! *muscle emoji*
Cheers to hitting goals and making progress!
This month’s Fitness Friday is the first official check-in on my progress this far! I am officially 7-for-7 in attendance back to Boot camp, over the last 2-weeks and two morning classes up and out the door. It feels great. I’m honestly a bit pissed at myself for ever stopping, for getting to the point where I am at, for getting unhealthy.
But that has changed.
I am no longer going to get in the way of my goals and feeling great. I realized the other morning in class, that I have a lot of work to do. I have a lot of work to do pushing my body and strength and a lot of work to do with my diet/eating habits, luckily I feel like I have the food somewhat under control in comparison.
I have a goal in mind, and I’ve got my sights set on it. I am determined and I am motivated. I can’t wait to see all of the progress I make in the first few months and over the next nine, and over the next year!
What is keeping you motivated?