It’s been a long time since I’ve updated this blog, but that doesn’t mean that I haven’t been doing some interesting things that probably merit some posting.
In fact, it has been a pretty full Summer so far. I’ve been busy taking fun day trips, working out, attending concerts, checking out new restaurants, and of course, working my day job. But I just haven’t been able to discipline myself to sit down and write with any regularity, especially now that beautiful weather has arrived in Oregon. I want to spend ALL of my free time outside.
However, it’s time to return to blogging more frequently – I enjoy the activity of writing, I enjoy looking back on old entries to see where my head was at during different periods in my life, and I enjoy “meeting” the people who happen to stumble across my blog and are kind enough to leave a comment.
Since my day-to-day job isn’t terribly interesting and I don’t have the time or money to travel all the time, I’ve decided that I’m going to start writing about my fitness journey on a more frequent basis. Not only will it help me to stay accountable, but I’ve also found great inspiration in reading other bloggers’ workout journals, and perhaps I can return the favor by inspiring one of you!
Today, I’ve got goals on my mind.
When I first started working with a personal trainer, he asked me to fill out a goals worksheet. Although I admittedly rolled my eyes at what I perceived as silly busy work, I figured I was paying a lot of money not to do things his way, and so I dutifully filled out the worksheet and shared it with my trainer.
My primary goal at the time was to acheive a body fat percentage below 24% before my birthday on June 20 of this year. It seemed almost impossible, being that I started my journey at 32%! But, by faithfully lifting weights three times a week without fail and eating a clean diet, I acheived my goal of 23.8% on my birthday this year. It was an amazing feeling, and having my goal written down and shared with my trainer definitely kept me going during those times when I found my motivation lacking.
I’ve recently hit a bit of plateau. so my trainer and I decided it was time to write down and commit to a new set of goals. In order to help keep myself focused and accountable, I’m sharing them here. So, here we go!
By December 31, 2012, I will achieve the following:
-Reduce body fat % to 20%, which is at the top end of the “athlete” range for
Current body fat = 23.8%
1. Lift the following amounts of weight, for 6 repetitions, using good form (no cheating!): http://www.exrx.net/Testing/WeightLifting/BenchStandards.html
Assumes body weight of ~ 148 pounds and “Advanced” level of strength per above table.
Bench Press: 135 pounds
Back Squat: 185 pounds
Front Squat: 135 pounds
Deadlift: 240 pounds
Pullup/Chinup:at least one pullup or chinup, unassisted
2. Take the Adult Fitness Test (President’s Challenge} and score at the 90th percentile for my age/gender group: http://www.adultfitnesstest.org/
—1.5 mile run
Muscular Strength and Endurance:
—Half Situp – how many performed in one minute
—Pushups (full body) – how many to failure
—Sit and Reach test – record measurement
I will achieve these goals by doing the following:
-Lifting weights 3x per week, using programming designed by my trainer
-Incorporating as much “slow movement” into day as possible, including
walking at least 4 miles 4-5 times per week
-HIIT (High Intensity Interval Training) 1-2x per week, either as part of weight training or separately (can incorporate sprints into walks, also)
-Continue eating Paleo diet – emphasis on meat, fish, fresh veggies, low glycemic
fruits. Add variety with small amounts of nuts and fermented dairy (kefir or yogurt)
—AVOID: grains, legumes, sugar, anything processed
-Smart supplementation with EPA/DHA (fish oil), multivitamin, Vitamin D3,
magnesium. BCAA’s and whey protein on lifting days as needed.
I’ll be writing more about the how and why, but for now I wanted to get my goals documented in a public place.
So, what do you think? Have you found that having documented goals helps you to achieve them? I’d love to hear any thoughts you might have on the topic.