2018 goals

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 

2018 goal

Big 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

Mid-year goals

  • 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 

Workout disclaimer   

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. 


2016 goals

Happy New Year!!!!

Hopefully, you all had a great break and enjoyed time with friends and family.
I am not one for making New Year’s resolutions. I prefer to set myself goals for the year, have something to work towards and start a new year by setting my goals.

2015 the year that was

Last year, I set myself many goals; I achieved all of the important ones but never accomplished the physical goals I set thanks to injuring my Achilles in August. I spent a total of two months rocking around with a cast and then had a moon boot on. Sadly that means that all of my hard work from the year that would have seen me reach my goals was mostly undone, and I spent the remainder of the year focusing on physiotherapy and regaining my strength and flexibility.
I’m still not fully recovered from my Achilles adventure (apparently, it’s a long road to recovery), so with that long layoff still fresh in my mind, I’m setting my goals and making sure I’m kinder to my body in the process.

2016 goals

Over the next 12 months, I want to:

  • Stay injury-free for the year, continue to recover from my injury and avoid surgery.
  • Improve my back squat aim to squat 80kg
  • Attend one yoga class a week to improve flexibility
  • Reduce my resting heart rate to 60bpm
  • Reduce my body fat to 20%
  • Work out at least once a day.

To make these goals achievable, I am going to break them down and give myself some milestones through the year to keep myself on track. Any goals that I reach before the end of the year will be ticked off, and I will set a new goal for myself. I want to make myself accountable for my progress, so I’ll check in each month and share my progress.

Starting point

Here are the January starting points

  • Starting weight on back squat 20kg
  • Starting resting heart rate 74bpm
  • Starting body fat percentage 29%

My first update will be February 5th 2016