You’ve heard of S.M.A.R.T. goals, now let me introduce you to F.A.S.T goals: Focus, Align, Set Expectations, Take Action for a simpler framework to achieve your goals.
10 WAYS TO FINISH STRONG IN 2017
I can't believe it is December already! How was your 2017? As we are approaching the end of the year it's the perfect time to make small changes to finish strong and set yourself up for success in 2018. A lot of people get lost in the craziness of the holidays and decide they will focus on their goals in January, but you can get ahead of the curve by planning for success in 2018 right now.
10 WAYS TO FINISH STRONG IN 2017
1. end of year reflections
Before you even think about making New Year Resolutions for 2018 it's a good idea to take some time to reflect back on 2017. How did it go? What did you accomplish? What went wrong? Where there any missed opportunities? What did you learn? What can you improve? If you spend some time thinking of where you've been, it helps you better set clear concise goals for 2018. It helps to write it down on paper, maybe write a blog post or type it up in a Word document on your computer. Get it out of your head for the biggest impact. I made a PDF worksheet you can download to get you started.
2. one goal for December
Set one goal for December. Just one. Something you can accomplish by the end of the month. Something achievable. Don't attempt to get too aggressive with your goals (like lose 25 pounds!) or make too many changes at once or you'll risk getting overwhelmed. What is one thing you can accomplish in December that will set you up for success in 2018? Set a goal and make it your focus for December.
3. develop a new daily healthy habit
Whatever goal you choose for December, choose a daily healthy habit that will help you achieve it. If your goal is fat loss maybe you begin a daily walking habit. Start with 5 minutes a day. If your goal is to build a consistent running schedule, maybe you join the Runner's World winter run streak and run at least one mile every day. If you goal is to get stronger, then maybe spend 15 minutes every day on strength training exercises.
Here are some ideas for daily healthy habits that can have a big impact on your health and wellness: Develop a sleep ritual to get 7-8 hours of sleep each night, eat slowly at meals, drink more water, eat more protein or eat more vegetables. Just choose one or two for the whole month and really focus on making your new habit a part of your daily life. Healthy habits + consistency = healthy lifestyle.
4. gratitude journal
Before you go to bed at night take a few minutes to write down 5-10 things you are grateful for that day. Life has its ups and downs but to take a few minutes to reflect on the good and positive (even when things aren't going well) can help lower stress, improve your perspective and can even help you sleep better!
5. be present
When spending time with friends and family focus on your friends and family, not on your Instagram feed. This is something I am currently working on myself. Turn your phone off during meals and social occasions. Consider an entire day or weekend without the internet. I have to remind myself that nothing more important is happening on my phone than what is in front of me now. This holiday season give the gift of your presence.
6. spend quality time with a friends and family
Call an old friend. Make a lunch date. Invite family over for dinner. In this digital world, be the person who makes the effort to keep real world connections. You can follow your old friend on Facebook but there is nothing like sitting across from her (or running next to her) and getting caught up in person.
7. send cards or notes
Our email boxes are flooded but we don't get much in the mail anymore, so it can be a pleasant surprise to receive handwritten cards or notes. It can be in the form of a holiday card or simply a note card. Write out a few sentences and tell someone how much they mean to you. It costs you just a stamp and can make a huge difference in someone's day/life.
8. practice self-care
What does self-care mean to you? Do at least one thing each week that makes you feel good. Take a bubble bath, give yourself a pedicure, get a massage, spend time with friends, read a book or go for a run. Whatever relaxes you in a healthy positive way. Carve out the time for yourself. It not only makes you feel better, it makes everyone around you feel better too. (When mama's happy, everyone's happy.) It's well worth the time investment in yourself.
9. volunteer or give
Speaking of things that make you feel good, think about ways you can give back, either by giving to your favorite charity or volunteering your time. This time of year, I like to go shopping for Toys for Tots and buy toys for kids who would otherwise not have gifts for Christmas. I have also been considering volunteering at the local dog shelter to run or walk with the dogs. (Ollie will be jealous.)
One easy way I like to give is to download the Charity Mile app. You can earn money for a charity by walking or running! The app makes a donation to your chosen charity for the miles you run or walk. It's a free app and if you are walking or running regularly anyway, it is a no-brainer.
10. plan ahead for January
Now is the time to plan ahead for January. Once you've reflected on 2017, start making your goals and plans for 2018. Need help? I offer nutrition habits coaching online for people who are ready to make lifestyle and eating habits changes that result in long term fat loss. I have a running coaching program online and personal training in Fort Worth for people who want to get stronger to run their first or fastest race. I can help you break through plateaus to get to the next level. I'd love to help you reach your health and fitness goals for 2018. Not ready for coaching? Sign up to receive updates from the strength and running blog for all the running, strength training and nutrition tips for free!
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BUT WAIT...THERE'S MORE!
O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE
I know it's hard. Really, I do. This time of year is just so busy. You have good intentions of hitting the gym for an hour or lacing up those running shoes but life just gets in the way. I get it. I want to remind you that exercise doesn't have to be an all-or-nothing activity. If you don't have time for an hour workout, can you find 10 minutes? How about two?
You shouldn't feel guilty for being busy or for holiday travel or anything else life throws your way. Your only job is to genuinely do the best you can with what you have. Sometimes the best you can do is five minutes of Yoga and sometimes it's a full CrossFit workout. There is no right or wrong way to move your body. Do what you can.
The most important thing is that you keep exercise top of mind. Do a little when you can and do more when you can. If you can get in the habit of doing some movement, anything, every day you get your mind in the right place for longer and more intense workouts when you're ready. Make movement a daily habit. Start small, build later.
A five minute workout is always better than an hour workout you didn't do. Do your new year resolutions involve exercise like the majority of people? Then start making exercise a daily habit in December.
That's why I put together this O Fitness Tree workout that gives you quick exercises you can do every day in the days leading up to Christmas. Sure, if you can fit in a full workout on one of these days, that's great. But just in case the stars don't align, I've given you a blueprint to follow. Consider it a challenge to complete at least the exercises of the day. Do more if you have time. Change up the exercises if one of these doesn't work for you. Most days will take you five minutes or less to complete. I assigned a couple of cardio days because walking and running can be a stress reliever and we could all use a little bit of that this time of year,
12 Days, that's it. Can you move for 12 days straight? Accept the challenge in these days leading up to Christmas.
O FITNESS TREE HOLIDAY CHALLENGE: STAY ACTIVE
DAY ONE
Get outside and run or walk one mile. Do it on your own or use this as an opportunity to inspire someone to move with you. Maybe you can recruit a family member, a neighbor, a coworker or even a dog to go with you.
DAY TWO
Perform 15 squats and 15 pushups. Do them all at once or break them up throughout the day. Maybe do 3 sets of 5 reps of each exercise. If you can not do pushups on the ground try incline pushups against a sturdy table top, bench or counter top.
DAY THREE
Perform a one minute elbow plank and 30 seconds of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks if you need.
DAY FOUR
side lunge
15 lunges on each leg and 15 side lunges on each leg.
DAY FIVE
mountain climbers
20 mountain climbers and 20 push ups. Break them up into sets (try 2 sets of 10) or complete them all at once.
DAY SIX
Start the timer on your watch and briskly walk or run for 20 minutes. See how far you can go in this time. Race a friend or just enjoy the time outdoors. Your call.
DAY SEVEN
One minute wall sit (break it up as needed), 1 minute high knees. Get that heart-rate up!
DAY EIGHT
Perform a one minute elbow plank and one minute each of a side plank on each side. Break it up into sets of 15 second planks or 10 seconds planks as needed.
DAY NINE
Perform 20 squats and 20 push ups. It's five more reps than last time. We are progressing.
DAY TEN
20 lunges on each leg and 20 side lunges on each leg.
DAY ELEVEN
30 mountain climbers and 20 pushups, break them up as needed.
DAY TWELVE
Go walk or run for 30 minutes. See how far you can go in this time. Inspire someone to join you.
The most important thing to consider when completing any challenge is how it will change your life once the challenge is complete. If you do these exercises for 12 days then go back to sitting on the couch for a Game of Thrones marathon (guilty as charged!) then you didn't get much out of it.
However if you use these 12 days to build the habit of exercise that will serve you for the rest of the year and into 2018 then the challenge was a success. Don't just move for 12 days, train your brain into the habit of daily movement. Keep it going. Five minutes or 50 minutes, move every day.
download a free printable PDF of the O Fitness tree workout tracker
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BUT WAIT...THERE'S MORE!
Supercharge Your New Year Resolutions with End of Year Reflections
I know. It's not even Christmas yet, and I'm already talking about New Year resolutions. Isn't that the way it is nowadays? We pull out the Christmas decorations the day after Halloween, why not start thinking about the new year right after Thanksgiving?
I don't mean to rush you into making new year resolutions, in fact, I think that it is silly to wait for a day on the calendar to resolve to improve your life. There is no time like the present! You don't have to wait until January to start chasing your dreams.
I suggest that you don't even think of about New Year Resolutions until you have spent some time reflecting on the past year. Once you look back and think about what has worked for you and what you can do to improve, you'll be in a better position to make clear and concise goals for the new year.
Here are some questions you can ask yourself to get clarity on your goals for the new year.
1. What did you accomplish this year? Did you set any goals and achieve them? Think about why you were able to accomplish these goals. What actions did you take? What was your mindset along the way? How can you replicate this success for future goals?
2. What were the highlights of the year? What fun and or exciting things did you do this year? Think about how can replicate or build upon these things in the new year.
3. What disappointed you this year? Was there anything you could have done differently to change the outcome? It's important to be mindful that some things are in your control and some things are out of your control.
4. What changed this year? Did you make any changes in your life? Were they changes you made by choice or changes life threw at you? What was the outcome of those changes? Explore both the good and bad. It's a good time to think about what changes you might want to make for next year.
5. What were your priorities this year? Did they remain consistent or did your priorities change over the year? What will your priorities be for next year?
6. What did you learn this year? Any life lessons? Any experiences that you grew from? Any mistakes that you learned from? How can you apply that knowledge in the upcoming year?
7. Did you neglect anything this year? Did you have plans or ideas this year that you ignored? Are these things still important to you or have your priorities changed?
8. Did you pick up any new habits this year? Explore both good or bad. What led to new habits? Can you break bad habits or build upon the good ones?
9. What were your weakness this year? Did they inhibit you? Is your weakness something you need to work on or move away from?
10. Did you step outside of your comfort zone this year? What did you do that scared you? What was the outcome? How can you use this information to take risks and try new things in the new year?
Revisiting your successes and failures can be tough. It not only takes time, but it also takes self-awareness. You have to be willing to recognize that there is room for improvement and be ready to put in the work to change if needed. If you take the time to reflect on the past year, you can use what you learned to inform your plans for the new year. You're more likely to meet your new year's goals when you first take the time to review what had worked and hasn't worked for you in the past.
I created a PDF worksheet that you can download, print out and answer the questions. It is helpful to not just think about your answers but to write them out.
Complete the workbook and if you feel comfortable share in the comments what you learned about your goals for the new year! Maybe it can help someone else too.
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BUT WAIT...THERE'S MORE!
Fun Fitness Quiz to Test Your Knowledge
Happy Friday, Friends! This past Wednesday I set up a booth at a local event to promote my personal training and run coaching services. I always try to make it fun and engaging for the participants, even if they are not yet interested becoming clients. It's fun to meet people and make connections.
For the event I printed out the Wednesday's holiday hustle workout so they could try it at home. I also created 12 fitness multiple choice questions and people rolled the dice and were asked the corresponding question to the number they rolled. If they got it right (and sometimes even if they got it wrong, because I'm nice) they won a small prize. Who doesn't like prizes?
It was really fun and I thought the quiz could be a unique way for you to interact with this blog. Take the quiz and see how you do! No pressure, just for fun, you don't need to leave your email or anything to get your results. If you don't like my questions or the answers, please don't send me angry emails if you get one wrong. Deal? Hah. Have questions? I'd love to help.
How did you do? I hope you had a great week and are gearing up for a relaxing weekend. Are you running this weekend? Hitting the gym? Taking a couple of rest days? I am training for the Fort Worth Cowtown half marathon so I have a long run on the books.
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BUT WAIT...THERE'S MORE
When progress feels slow or uncomfortable, it’s tempting to chase something shiny: a new diet, a new plan, a total overhaul. But what if the problem isn’t your plan? What if it’s just the part where it gets hard? In this post, I’m sharing the simple mindset trick I use to stay focused when distractions pop up, and how the same approach can help you stop starting over in your health and fitness goals.