January 2016 Goals: Start it off with a bang!
krokador
Posts: 1,794 Member
Long term goods are good, but to get there you need a road map: short term goals time!
1. Be below 195lbs by the end of the month. Shouldn't be *too* hard.
2. Do yoga and some LISS form once a week each. Especially when I miss my daily walk due to weather (will try not to let that happen)
3. Go ice skating at least once! (if the weather allows, I guess?)
4. Spend at least an hour a week on my novel. Better start out easy
Let's have a kick-*kitten* month gals!
1. Be below 195lbs by the end of the month. Shouldn't be *too* hard.
2. Do yoga and some LISS form once a week each. Especially when I miss my daily walk due to weather (will try not to let that happen)
3. Go ice skating at least once! (if the weather allows, I guess?)
4. Spend at least an hour a week on my novel. Better start out easy
Let's have a kick-*kitten* month gals!
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My goals:
1 increase bench,DL and front squat by another 5kg
2 drop another couple of %bf
3 decide whether I'm going to stay with what I'm doing or go with PHUL.0 -
Reduce coffee consumption!
Consume 8 servings of fruit and veg a day
That's it. Better sleep hygiene is my biggest priority.0 -
Lose at least 2 lbs this month -> 145
Focus on eating 40/30/30 macro split especially protein
OHP increase to 60 lbs.
Work on form for other lifts
Kettlebell increase weight to 30 lbs for mid month second round of 5 week program
Swim 2xweek0 -
-Squat 130 lbs. by the end of the month.
-OHP 50 lbs.
-Would like to lose another 4 pounds to break 150, but don't know if my body will cooperate while I'm getting more serious about lifting.
-Run 2x a week.0 -
general: left shoulder a semi-hot mess, rib much better.
- stop hunching left shoulder. levator scapula needs to chill.
- sleep on back at least part of every night. not aiming for 100% here.
- planks planks planks planks.
lifting:
benchmark weights today: squat 85, dl 120, press 45, row 65, bench 70.
most recent 'healthy' benchmarks: squat 95, dl 140, press 60, row 75, bench 75.
do 5x5 front squats every workout, even if with light weights. do 5x5 rows every workout, even if with light weights.
i just want to work on getting that core engagement/bracing thing a) correct and b) correct a more consistent amount of the time. sometimes i 'get' it and sometimes i'm trying to, but lord knows what i'm actually doing.0 -
So many goals. I'll do the monthly ones first as I'm still figuring out plans for the year. This month is focused on a few things.
1. Write 100+ words a day on YA novel.
2. Drink around 80 oz of water a day.
3. Get caught up on contest and things ready to get back in action.
4. Track food on a consistent basis and use food scale more often.
5. Keep lifting on PHUL and jog 1-2 times a week (+ add one new lift for obstacle prep).
6. Get new shoes for running and gym.
7. Instagram challenge (pictures and hashtags)
8. Post 4 blog entries, at least one in DE and 2 in F&F.
9. Send in 5 job applications (not retail).
Trying to be mostly specific with the monthly versus a little more generic will come with the year goals. I considered upping the writing to 250 but like the 100 minimum cause some days I get barely over and others I can write a few hundred or thousand. The instagram one is a challenge posted in the forums that I decided to take part. Just need to remember the exact hashtag and to tag the person who created the challenge when I post away from home (as have the list of days on laptop). Slacked on my water in December so getting back with the program there. No specific lift numbers. Might decide when to try max on bench and squat again since I'm close to 115 and 200. Also looking into a couple things but we'll see how the month goes work wise cause we might drop down in hours but never know cause we're short staffed slightly still so might work a lot still. Never know.
Posting now so I don't add more to the list cause it was going to be 7....0 -
Just started ICF, so I'm going to continue with that until the end of the month.
I've gained a few lbs over the holidays, so I'd like to lose at least 2lbs by the end of the month.
I'm also logging my food again... I didn't log over the holidays as I was in the backwaters of Wales, so I'd like to get back into the habit.0 -
Ok, so having to rethink my January goals - I am supposed to be off on a ski holiday next week and had worked everything around that, but we have had to change our week until later in the season, which has thrown me somewhat!!
So....
Gym:
- lift consistently 3 times a week.
- start and finish stage 3 of NRoL4W
- don't worry about increasing weight (due to ongoing back urggghhh) but concentrate on maintaining and improving form
- increase cardio slightly....simply because I want to not because I need to
- don't make excuses
- improve number of assisted pull ups
Work:
- get myself more organised so that I can take the extra time off to ski at the end of the tax year, which is normally my busiest time, and the least appropriate time for me to be out of the office!
Life:
- work out a new household budget
- make meal plans from the oodles of food items we have in the freezer and cupboards, keeping spending to a minimum
- declutter at least one draw or cupboard in the house.
- keep my nails manicured and establish a skin care routine.
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That's a shame about your ski trip, @kimiuzzell - must be a let down! And ha, I've been trying to establish a skin care regime since I was about 13. Not happening! I'm too dozy in the morning and too tired at night...0
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Yeah, I'm 45 and still sleep in my make up most nights!!
I'm gutted about next week as we were supposed to be visiting my daughter in Switzerland... But conditions are poor and the hotel advised switching to another week. But we will get there eventually!!0 -
I've been sick for almost 2 and a half weeks, I haven't been able to kick the cough and congestion. I've been taking it easy and I'm on antibiotics. I feel sort of weak. I didn't gain any weight during the holidays, but I didn't lose either. I'll call that a win. Lol I want to feel strong and happy again!
For January
1. Lift 3x a week, start slow and work my way back up
2. Cardio at least twice a week
3. Lose another 1-2 lbs this month
For the year- I'm calling it my continuing resolution that I started about 2 1/2 years ago to lose weight and keep muscle. 121 lbs down, so I know I can do this, it's just slower going now.0 -
January goals:
1. Do SL5x5 three times per week.
1a. Get back up to the weight I was doing before the holidays.
2. Do plank 2 times every day in January, starting at 30 seconds Jan 1 and add 1 second per day.
3. Jog at least once per week.
4. Drink 5 bottles of water per day.
5. Play volleyball 2x per week.
6. Eat consciously... meaning, no Mindless eating, or I'm Bored eating, or This Popcorn Is Right Here I Better Eat It Before It Eats Me eating.
7. No candy in January.
8. Walk during my work day, at least 3 times, at least 10 minutes each.
9. Limit going out to eat to 2x per week. (down from our usual 4-5)
10. Fiscal Fast in January -- no spending that is not absolutely mission-critical. I do this every January.0 -
BethAnnieT wrote: »January goals:
5. Play volleyball 2x per week.
Rock on! I play volleyball as well. I was in a league, but I only get out to play drop-in Friday nights now. I play for hours though
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Consistently eat at calorie deficit and do "aWorkoutRoutine" program CONSISTENTLY for 6 months.
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I am hoping to finish up (almost) 2 cycles of Smolov JR by the end of January with a recovery week in there (I am currently at the end of my first cycle)
By the end of January I should be squatting 135lbs for heavy triples and benching 105 lbs (also heavy triples)
Continue logging accurately for my TDEE calculations and enjoy my last month of maintenance before switching back to a cut.0 -
BethAnnieT wrote: »January goals:
5. Play volleyball 2x per week.
Rock on! I play volleyball as well. I was in a league, but I only get out to play drop-in Friday nights now. I play for hours though
Yeah!! I'm not doing any leagues now. I do drop-in on Tues and Thurs at lunch... for at least 2 hours per. I look forward to it all week. In the spring, I'll be able to go on Saturdays too, for outdoor/grass. Love!0 -
Happy New Year everyone. Goal to lose 10-15 lbs. this year or about 2 lbs a month. I think that's doable.
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Get below 110 lbs.
Get back to "normal" - 2-3x week derby, 2x week lifting, 1x week climbing, bring the kid climbing 1x week. Reset the habit.0 -
My January goals are:
Do 5x5 3 times per week
Would love to lose 3lbs, not sure if this possible...trying not to get too stressed out about the number on the scale
Would love to be able to do 10 regular push-ups, I have very little upper body strength0 -
January Goals:
1. Lose 5-8lbs (I'm 8 weeks post-partum, so this is definitely do-able)
2. Establish my workout routine and stick to it
3. Drink a minimum of 80oz of water per day
4. Log ALL food/drinks - no matter how good or bad!
I guess that's all I can think of right now.
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DawnEmbers wrote: »So many goals. I'll do the monthly ones first as I'm still figuring out plans for the year. This month is focused on a few things.
1. Write 100+ words a day on YA novel.
2. Drink around 80 oz of water a day.
3. Get caught up on contest and things ready to get back in action.
4. Track food on a consistent basis and use food scale more often.
5. Keep lifting on PHUL and jog 1-2 times a week (+ add one new lift for obstacle prep).
6. Get new shoes for running and gym.
7. Instagram challenge (pictures and hashtags)
8. Post 4 blog entries, at least one in DE and 2 in F&F.
9. Send in 5 job applications (not retail).
Progress made so far on a couple of the goals.
1. Pretty good so far. I missed 1 day but have a couple of days where I wrote 200 or more.
2. In progress though I don't exactly measure. Use my Myprotein water bottle around house plus at work and a tall "smart water" one that is 33.8 oz for gym
3. Sent out some stuff today for rounds that didn't have enough entries.
4. Doing better. Used the food scale for cereal today. Need to use it more still.
5. Easy one. ;-)
6. Not yet. Maybe on my next days off.
7. Doing well so far though sparkle was a bit of a stretch today topic wise. Posting and using the hashtags required each day. Learning my way with commenting and responding too.
8. One up so far on F&F. Finally signed in on third blog, hadn't in months. Considering 2 potential posts to make in the next week.
9. No progress so far. Haven't heard back on 2 reference requests.
Off to an okay start.0 -
DawnEmbers wrote: »So many goals. I'll do the monthly ones first as I'm still figuring out plans for the year. This month is focused on a few things.
1. Write 100+ words a day on YA novel.
2. Drink around 80 oz of water a day.
3. Get caught up on contest and things ready to get back in action.
4. Track food on a consistent basis and use food scale more often.
5. Keep lifting on PHUL and jog 1-2 times a week (+ add one new lift for obstacle prep).
6. Get new shoes for running and gym.
7. Instagram challenge (pictures and hashtags)
8. Post 4 blog entries, at least one in DE and 2 in F&F.
9. Send in 5 job applications (not retail).
@DawnEmbers Sounds like a few writers are in this group! I'm working on a MG novel myself, a co-writing project with a friend. I also have a couple on the back burners. How far along are you on yours? Good job setting that word count goal. I need to do that too.
Also, if you don't mind my asking, what are DE and F&F blogs?
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BethAnnieT wrote: »@DawnEmbers Sounds like a few writers are in this group! I'm working on a MG novel myself, a co-writing project with a friend. I also have a couple on the back burners. How far along are you on yours? Good job setting that word count goal. I need to do that too.
Also, if you don't mind my asking, what are DE and F&F blogs?
On the one I'm getting 100 words a day, I have over 40,000 done so far. I wrote 33,000 in November for National Novel Writing Month. I probably have at least 20,000 to go if not 30,000. And the DE and F&F are just ways to references the blog names. F&F is Fiction and Fitness while DE stands for Dawn Embers. Both are on blogger and are about writing, though F&F is more personal stuff along with fitness/health while DE is more about the craft of writing.0 -
oops. wrong thread.0
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BethAnnieT wrote: »DawnEmbers wrote: »So many goals. I'll do the monthly ones first as I'm still figuring out plans for the year. This month is focused on a few things.
1. Write 100+ words a day on YA novel.
2. Drink around 80 oz of water a day.
3. Get caught up on contest and things ready to get back in action.
4. Track food on a consistent basis and use food scale more often.
5. Keep lifting on PHUL and jog 1-2 times a week (+ add one new lift for obstacle prep).
6. Get new shoes for running and gym.
7. Instagram challenge (pictures and hashtags)
8. Post 4 blog entries, at least one in DE and 2 in F&F.
9. Send in 5 job applications (not retail).
@DawnEmbers Sounds like a few writers are in this group! I'm working on a MG novel myself, a co-writing project with a friend. I also have a couple on the back burners. How far along are you on yours? Good job setting that word count goal. I need to do that too.
Also, if you don't mind my asking, what are DE and F&F blogs?
I have a few projects I tend to work on at intervals, but my "baby" so to speak has been waiting for me to finish editing/rewriting/changing things for ever so it will have most of my focus from now on. It's a scifi/ya and I have been working on it since I was in college 11-12 years ago xD. The plan down the line is to make it a trilogy with a prequel (which I have so many ideas for already), if I can just finish this first book and get it out to the public somewhat! lol
I'm just never happy.
I did work on a different project during NaNoWriMo last november which is now up to a whooping 150k+ words (a raw, unedited mess). But that is basically all I wrote last year, so it makes me a bit sad.0 -
I have a few projects I tend to work on at intervals, but my "baby" so to speak has been waiting for me to finish editing/rewriting/changing things for ever so it will have most of my focus from now on. It's a scifi/ya and I have been working on it since I was in college 11-12 years ago xD. The plan down the line is to make it a trilogy with a prequel (which I have so many ideas for already), if I can just finish this first book and get it out to the public somewhat! lol
I'm just never happy.
I did work on a different project during NaNoWriMo last november which is now up to a whooping 150k+ words (a raw, unedited mess). But that is basically all I wrote last year, so it makes me a bit sad.
Editing is a whole different challenge. I have one that I keep saying I'll send queries out to agents after finishing this last edit and I haven't made progress. (Started writing the first draft back in 2007.) I have two versions of the query letter, done most of the final edit with some tweaks possible but when is there ever nothing that could be changed? I need to check and see if the ones on my list are open yet for inquiry.
I also have several other projects going including the 180k YA fantasy that needs rewritten into two novels as that's without much worldbuilding or description. I didn't write much in 2015. Got distracted by this health kick, which was good for me but still want to revamp the writing and actually work towards publication.0 -
Update time plus don't want to forget the goals for this month by not having the post visible on a more regular basis...DawnEmbers wrote: »So many goals. I'll do the monthly ones first as I'm still figuring out plans for the year. This month is focused on a few things.
1. Write 100+ words a day on YA novel.
2. Drink around 80 oz of water a day.
3. Get caught up on contest and things ready to get back in action.
4. Track food on a consistent basis and use food scale more often.
5. Keep lifting on PHUL and jog 1-2 times a week (+ add one new lift for obstacle prep).
6. Get new shoes for running and gym.
7. Instagram challenge (pictures and hashtags)
8. Post 4 blog entries, at least one in DE and 2 in F&F.
9. Send in 5 job applications (not retail).
1. Decent. Not every single day but most of the time I get at least 100 words on the novel and I'm hoping to finish chapter 16 soon. About half way at this point in that one and still a little time tonight to write before bed (already at 100 for today but going to keep going).
2. For the most part. Had a couple of not quite there days. Also drinking tea at night often right now and totally counting it (I don't add sugar or anything).
3. A little bit of progress though now I'm lacking judges for future rounds.
4. Haven't used it much. Some, but not much. It's a step in the right direction at least. Will work on that more along with the food prep.
5. Easy one. ;-) Tried doing jump squats with an aerobic step, so need to do that again.
6. Yep. 2 running and 1 pair for lifting. Super success.
7. Still going strong. Today was green and not gym day so did green makeup. Tomorrow is supposed to be progress, so that should be easy.
8. Two posts total so far. One on DE and one on F&F.
9. No progress so far. Haven't heard back on 2 reference requests and two of the jobs I wanted to send in are no longer open. Need to work on this more and make some decisions.
Not bad, though still plenty to work on for the rest of the month. Adding week prep to the food list, though it's a slow progress. Would help if I didn't work on my day off but that's a different post ramble. Either way, making progress and have plans for the rest of the month to keep going.
Hope everyone else is doing well and having a good month.0 -
kimiuzzell wrote: »Ok, so having to rethink my January goals - I am supposed to be off on a ski holiday next week and had worked everything around that, but we have had to change our week until later in the season, which has thrown me somewhat!!
So....
Gym:
- lift consistently 3 times a week.
- start and finish stage 3 of NRoL4W
- don't worry about increasing weight (due to ongoing back urggghhh) but concentrate on maintaining and improving form
- increase cardio slightly....simply because I want to not because I need to
- don't make excuses
- improve number of assisted pull ups
Work:
- get myself more organised so that I can take the extra time off to ski at the end of the tax year, which is normally my busiest time, and the least appropriate time for me to be out of the office!
Life:
- work out a new household budget
- make meal plans from the oodles of food items we have in the freezer and cupboards, keeping spending to a minimum
- declutter at least one draw or cupboard in the house.
- keep my nails manicured and establish a skin care routine.
Update! - Gym
- yup, getting to the gym and lifting is never a chore
- nope - decided to concentrate on SL/ICF which I fear I would have had to put aside if I concentrated on stage 3 NRoL4W.
- yup - am spinning on Monday mornings before work and enjoying it.
- fairly sure I'm ok with this one.
- have done a couple of rubbishy negatives to add to this challenge.
Work:
- think I'm doing ok. Had my half year 1:1 on Friday which was all ticketyboo.
Life:
- budget well and truly done. Waiting for payday now on Friday to start implementing it properly.
- meal planning and using up existing food is going well. We're eating very nicely!
- nope. No decluttering done, although hubby has cleared and decorated son's room for his return in April.
- skincare- less hit and miss than previously. Also using more handcream and nails are not bad. Also trying to get feet a bit nicer as they get so ignored and dry.
Am on track - just got to keep it going!0 -
fanncy0626 wrote: »Lose at least 2 lbs this month -> 145
Focus on eating 40/30/30 macro split especially protein
OHP increase to 60 lbs.
Work on form for other lifts
Kettlebell increase weight to 30 lbs for mid month second round of 5 week program
Swim 2xweek
Midmonth check in
I did lose 3.8 pounds but that was part of what I gained over the holidays. To get down to 145 I have 4.2 pounds to lose. I am working hard to do that.
I have change my macro split to 20 carbs, 30 protein, and 50 fat. I am following the, Become a Fat Burning Machine Diet.
OHP I have been successful in increasing it to 60 pounds for three sets.
My form on the other lifts are good. I have even increase the weight by 2 pounds squats and sumo squats. And I have worked backed up to 150 on the DL.
For the kettle bell I have not been able to purchase a 30 pound kettle bell. Instead I have been increasing my reps. Hopefully I can find a 30 pound kettle bell this weekend.
I have not been able to go swimming I have lost my swimming partners. They are always making excuses. The swimming is done at a hotel and I do not have the urge to go by myself. Maybe I can talk my sister-in-law to go this Thursday.0 -
Llamapants86 wrote: »I am hoping to finish up (almost) 2 cycles of Smolov JR by the end of January with a recovery week in there (I am currently at the end of my first cycle)
By the end of January I should be squatting 135lbs for heavy triples and benching 105 lbs (also heavy triples)
Continue logging accurately for my TDEE calculations and enjoy my last month of maintenance before switching back to a cut.
I have decided to just go straight to wendlers, no second smolov JR right now. I think I will still hit my heavy triple goals (on my 1 week amrap set)
Tracking has been on pointe since my last binge (new years at my mom's) even managed a hockey tournament and a couple of work lunches. Starting to get ready for a cut by dropping to just below maintenance for the next week and then between 250 and 500 kcal deficit for the next 2 months.0
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