Happy New Year!

I can’t believe 2013 has come to an end and 2014 is underway. Hopefully the coming year has a lot of fun things in store for all of us! I’m sure many of you have spent some time reflecting on 2013 and deciding what you want the coming year to bringg. Has anyone set any New Year’s Resolutions goals for themselves?

During my last Thursday morning class of 2013, I started out by asking each class member (it was a small crowd that day!) to write one fitness goal they wanted to make for 2014. The only rule I gave them was that they could not write “to lose weight” because it had to be something fitness oriented.

Here’s what some of my peeps came up with:

–Strengthen upper body

–Run a 10k instead of a 5k

–Perfect a pushup

–Use 12 pound weights

–Be stronger

–Strengthen calf muscles

–Increase running pace and get faster

–Come to the gym 3-4 times a week during the winter

–Get more toned in my core and arms

–Run a 10k

–Not be so dependent on group exercise classes and feel more comfortable working out independently

Aren’t my class members awesome? I had so much fun reading these.

However, here’s my F&F tip for New Year’s Day. When making goals for this year (whatever they may be), let’s try to think about more than just the outcome. Of course we should always think with the end in mind, but we should also consider the baby steps it will take to get there. It’s that “in between” from point A and point B that’s going to make or break our success.

For example, if your goal is to increase upper body strength, how do you plan to do that? Are you going to add another upper body strength workout to your repertoire? What will it be, when will you do it, and will you do it on your own or with a trainer? Will you choose heavier weights at your next workout and gradually increase from there? If your goal is to run a 10k, what’s your plan? When will you start training? How will you train? Where will you train?

Thinking about the “how” can often be more powerful than the “what.” Doing so simply gets you thinking of all the details of what has to happen in the middle, between where you are now and where you want to be. Even just stating one step you’ll take next week (start researching races, buy a new pair of twelve pound weights, look for different upper body workouts online) can get you well on your way.

–Here are some of my fitness goals for 2014–

Lift heavier more often
I want to increase the amount of weight that I can squat, deadlift, and bench press. I played around with a lot of heavier weight workouts last week, and I am going to start by including at least one heavier weight workout on the weekends with Tim into my workout plan. We’ll see how that goes to keep it manageable at first, and then I’ll try to increase the frequency from there. I’ll need to do some experimenting with how to revolve this around teaching my classes!

Introduce chin ups and pull ups into my life
These are two exercises that have always intimidated me, but this is the year I’m going to try. I’m going to start adding the beginner and assisted versions of a chin up to my weekly repertoire, then build my way up. My friend Ashley has inspired me for this one, so I also plan to use her as a resource. She recommended this article to me, so this will be a good starting place. This post from Steph is also really helpful. Finally, I am going to focus more on exercises that will help strengthen all the other muscles needed for these moves. Hello inverted rows!

Run more than just one 5k race
Since my workouts in the second half of 2013 included more treadmill and running routines, I want to run a couple of more 5k races than just the Oak Scare 5k in October. To start, I’m going to research what else is out there and ask around to see if any of my friends have any specific races in mind. I probably won’t plan this until the spring when the weather is nicer.

Get another fitness certification
At Boston Mania, I won a free MMA Trainer Certification, so I am planning to get certified in February. I’m also researching some spinning certs as well. We’ll see!

Try classes, studios, and fitness opportunities around Boston more often, and go back more than once!
I want to try spin classes at both The Handle Bar and Flywheel since I’ve never been. I also need to try The November Project. I want to frequent Barry’s Bootcamp regularly, get back to both FitHouse and The Studio Empower, and just see what else is out there. A lot will depend on my schedule and cost, but I just want to break out a little more. If anyone has any Boston fitness opportunities or recommendations, send them my way. I’m also always up for a little gym buddy action too!

Do you have any fitness goals for the coming year? What are the “in between” steps that will help you get there?

Let’s make 2014 the best one yet.