Happy New Year!!!!
Another year over and a new one underway. I hope you had a great break and enjoyed time with friends and family.
I don’t like making New Year’s resolutions as they usually get broken by the end of January, I prefer to set myself goals for the year, I like having something to work towards, and the start of a new year brings the time to set my goals.
2016 the year that was
Here are the goals I set and how I did and which goals I managed to achieve.
Stay injury free for the year
I may not have managed to achieve this goal thanks to a small accident on my scooter, an impact injury to my knee put this goal off track. Thankfully it didn’t take too long to recover so it wasn’t too much of a setback.
Improve my back squat, aim to squat 80kg
This goal was an epic fail, I worked hard to increase my back squat but only managed to get my back squat up to 65kg. It is disappointing not to reach this goal but there is always next year.
Attend one yoga class a week to improve flexibility
I can say this goal was smashed, I managed to attend two classes a week across the year and have managed to improve my flexibility and enjoyed the benefits of mindfulness that yoga brings.
Reduce my resting heart rate to 60bpm
This goal was another great success as I managed to reduce my resting heart rate to 48bpm.
Reduce my body fat to 20%
This has been the hardest goal to achieve but I can say I managed to achieve it, at the end of November I managed to get down to 19%. It took a lot of hard work and consistency across the year but I got there.
Work out at least once a day
This goal was another great success, I managed to do something every day.
So, with a New Year comes a new set of goals to achieve, here are the goals I intend to achieve in 2017
- Stay injury free for the year
- Set a personal record for back squat – aiming for 80kg
- Set a personal record for deadlift – aiming for 100kg
- Set a personal record for plank – aim for 2 minutes
- Set a personal record for pull ups – aim for unassisted pull ups
- Attend one yoga class a week to improve flexibility
- Reduce my resting heart rate to 40bpm
- Reduce my body fat to 16%
- Work out at least once a day
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.