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. We had a year with lots of ups and downs, so it was nice to finish the year with a positive experience. We took a lovely family holiday in Northland, the kids went camping for the first time, and we all enjoyed a lovely time in the sunshine.
I’m not one for making New Year’s resolutions as they usually get broken by the end of January. Instead each year 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.
2017 goals and achievements
Here is my usual check back on how I did against the goals I set last year,
- Stay injury free for the year – Achieved
- Set a personal record for back squat – aiming for 80kg – Achieved – smashed this out the park as I managed a PR of 90kg!!!
- Set a personal record for deadlift – aiming for 100kg – Failed – unfortunately, the best I could do was 90kg
- Set a personal record for plank – aim for 2 minutes- Failed – my PR was only 1 minute 30 seconds
- Set a personal record for pull-ups – aim for unassisted pull-ups- Failed – some inconsistencies in my training mean this was not a 2017 achievement
- Attend one yoga class a week to improve flexibility – 50/50 – I managed to do this for eight months before the wheels fell off and other things in life took priority
- Reduce my resting heart rate to 40 bpm- Failed – again this failure was down to inconsistencies in my training, the best I managed was 45 bpm
- Reduce my body fat to 16%- Failed – epic fail would be a more accurate description of this goal. Lesson learned for the year; you can not work 10 hour days, work out each night and drop body fat when you only eat once and drink lots of coffee.
- Work out at least once a day- Failed – I managed to do this for eight months before the wheels fell off and other things in life took priority
So on reflection 2017 was not the best year, some failures were outside of my control, some of them were because of choices I made (usually food choices). I believe that even when we fail, it isn’t a failure because you have an opportunity to learn from the experience and make success possible next time around.
With that in mind, I have taken care setting my goals for the coming year. I am breaking my goals out so that I have some big goals for the year and some interim goals
- Stay injury free for the year
- Do something active or work out at least once a day
- Reduce my body fat to 18%
- Complete personal training qualification
- Set a personal record for back squat – aiming for 95kg
- Set a personal record for deadlift – aiming for 100kg
- Set a personal record for pull-ups – aiming for unassisted pull-ups
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.