As the year starts to wind down I set my sights on the year ahead. It’s time to look back on what I have done and set my health goals for the year ahead. Let’s see how I measured up in 2015.
Last Year’s Goals
Exercise 300 times in the year – Fail, still kept pretty active. Played hockey about 60 times and managed to walk over 3,400,000 steps.
Get my 50,000 Steps badge – Success! I walked over a 40Km/26 Miles with a friend one day. It was awesome!
Get down to my ideal weight of 170 and body fat 14% – So close, I made the weight but was a little shy on the body fat.
The success of the year came from losing 20 lbs and 6% body fat in September thanks to doing the Whole 30.
2016 Health Goals
For what is largely going to be a money site, health has always been a huge interest for me. I have always found health and happiness have been connected. When you are looking/feeling good and healthy the rest of life seems easier. After all what’s the point in being financially free if you don’t have your health to enjoy it?
Lately I have been thinking about what has an hasn’t worked for me over the years. I have gone through so many fitness programs and health regimens that I think it’s time I settle down, and just chose the direction I want to go in physically.
A long time to get to an obvious conclusion
I plan on creating long-term habits for myself. The biggest part is finding the habits that have worked, that I can enjoy, and that I can do consistently. It’s about being challenged enough to push forward while not setting myself up for failure.
Sometimes you hear something that makes so much sense you can’t believe you have never thought of it that way before. I can’t remember who said. For me it was this:
“You can’t control the goal and it’s dated outcome, you can only adopt the habits that you would need to achieve that goal, and become that person consistently day in and day out, eventually you will hit that point, but accept that the day you have selected you have little control over”
So with that in mind I’m looking to adopt a new overall health strategy.
So here is how I want to be health and physique wise:
- Like what I see in the mirror
Sounds pretty simple. Now I just need to track it, and live it day in and day out.
My Eating Plan
Luckily this past fall I had an experience with all of these, I found an eating plan that I liked and gave me great benefits (more on that in a second). I found a fitness routine and morning routine that seems to catapult my day into personal greatness,
As I mentioned earlier my wife and I did Whole 30 basically for 30 days you only eat, meat fruit and vegetables. It was a little hard at first, and I went through a sugar withdrawal. But as I went through it, my life kept getting better. I added more and more steps to my day, started to get up earlier and overall just had a truckload of energy. Also coffee and tea are allowed, which is a big part of my morning routine.
If you have been ignoring the food aspect of a healthy life, I would encourage you to reconsider it. Trying to get healthy without proper fuel/food is like trying to run a marathon with one leg. It can be done, but why make it harder and longer on yourself if you don’t have to.
My Exercise Goals
I will go back to using the Coach.me app there are a ton of programs you can start doing and best of all it’s FREE! It offers you customizable programs, reminders and personal coaching if you are looking for it.
Here are some of the daily goals that I will be starting with:
- Pull ups and Chin ups
- Walking 10,000 steps every day
- Push ups
- Sit ups
- Run every day/ exercise every day.
- Meditate every day
- Drink More Water
Best of all it gives you reminders throughout your day and little rewards (High Fives, Accomplishments) as you progress. Check it out.
This years HUMONGOUS goals
For the year I have a few larger than large goals.
Earn my 100,000 steps in a day badge
This one is gonna be hard/fun/unbelievable.
This past fall, my friend decided to go for the 50,000 badge, so we walked 50,000 steps (which was about a marathon) throughout the day. It took about 8 hours and, to quote John Candy from Trains, Planes and Automobiles “My dogs were barking” by the end of it. Doing twice that much is going to be hard, but it’s a goal worth setting.
Get to 160 lbs and 14% body fat
This will be more of a one time goal, while I would love to maintain that physique I will have to see how maintainable it will be for me once I hit it.
Do 200 push-ups, 40 chin-ups and 250 sit-ups a day
I found over 2 months of using the coach.me app I was able to build quite a bit of endurance with the above exercises. These will require consistent effort towards them. I will start out small and grow every week.
Tracking my progress and Equipment I will use
I will be using a Withings Pulse to track my progress, you can read my full review here. What I love about this fitness tracker is that it fits in my pocket or on my wrist. You can track sleep, pulse, steps and a host of other things. I have used it for nearly 3 years, they continuously update the software with new features. Plus there is the option to wear it as a watch or just keep it in my pocket, or on my belt. It has a great mobile app too
To track my weight I will be using the Withings WS-50 Smart Body Analyzer. This scale tracks your weight, body fat, pulse, gives you the daily weather, and tracks the air quality of the room it is in. Which I have found to be huge in determining the quality of my sleep. This all works together with the Withings Pulse and I keep track of it all in the Withings App.
I am fairly new to mediation. Quite frankly I suck at it. I leave every session wondering if I was doing it right. I am a numbers guy so I decided to give Muse a try. Muse is a headband you wear while you meditate and syncs with your smartphone or tablet and tracks your brainwaves. I have been using it for a few months and I really like it. For me this has been great because I have been able to see my progress throughout a session and it also provides feedback throughout the session so you know how you are doing.
Since getting Muse I have been meditating more frequently and seeing better results. I strongly recommend this if you are having problems getting started or maintaining a meditation schedule.
The only piece of workout equipment I will be using is a power tower. Though I could very easily just use a chin up bar. This will let me do all my exercises and really it’s all I need besides a good pair of running shoes.
Not going to do it. Using the Whole30 you can pretty much eat what you want, as long as it is within the guide lines. The bigger challenge for myself is making sure I get enough calories and fuel myself properly for when I play hockey or run.
So this is my goals for the year. What are yours? I’ll be updating my progress as I go. Make sure to sign up for the newsletter in the box below so you don’t miss out!