Start 2019 by setting reachable goals. Having goals is a great way to stay on track, to help yourself from falling off and tracking your progress! All of us can benefit from having a clear vision going into 2019. We’ll take a look at three steps to set reachable goals and what to have in mind when creating your goals for this year. Lets get started!
Step 1: Set goals for 2019
In this first step, you want the goal(s) you set to be attainable and not set too high. In general, if you set too high goals most people tend to often beat themselves down for not reaching it. Hence, if you set too high goals to begin with, you set yourself up for failure, without even knowing it. Therefore I urge you to find one or a few goals that you find reasonably high and are goals that you get motivated by achieving. In the next step we will break this goal into pieces, but first, take a second to think about your goals and write them down.
To make it easy, we’ll write down a goal that some of you might be interested in reaching this year and is clearly measurable. Holding a 30 seconds freestanding handstand. It’s important that the goal is measurable because “feeling better” or “doing more push-ups” isn’t really measurable or easy to track. If you want to get a clear vision of your progress now is a great time to record yourself trying this specific exercise and compare in the future.
Step 2: Break down your goals
Now, for most people holding a 30 seconds freestanding handstand is quite far away. To make it feel a little less intimidating, a method is to break it down into four quarters (since we’re in January of 2019, you can easily translate that into months). Now, break your own goal down into four quarters with measurable and attainable goals before moving on.
Sub-goals per Quarters for 30 seconds freestanding handstand.
- Q1: Hold a 15 seconds wall handstand
- Q2: Hold a 30 seconds wall handstand (1 foot on the wall)
- Q3: Hold a 10 seconds freestanding handstand
- Q4: Hold a 30 seconds freestanding handstand
In Q1 (January-March) that means we could set a goal to hold a 15 seconds wall handstand, which might seem easy to some, and pretty challenging for others, but it’s a great start. This first quarter can be the “warm-up” period of the year so don’t pressure yourself too much. Moving on, in Q2 (April-June) you’ve got into the routine of training and will now advance to holding the handstand for 15 seconds more, perhaps only with one foot assisting you against the wall. In Q3 (June-September) you switch the training up but you’re still not attempting the goal of a 30 seconds freestanding handstand. However you’ve come longer than ever before and have a clear purpose with your current mission, right? You continue with your progressions until Q4 where you will push yourself and do more freestanding attempts to finally reach your goal.
When you have these goals set, you need to ask yourself a few questions.
- What do you need to reach the quarter goals?
- How often do you need to practice to reach each goal?
- How often are you able to practice? Be honest with yourself!
- What (exercises) should you focus on in each quarter?
- Don’t know what to focus on, where can you learn about it?
A workout program can be a determining factor as to which exercises you do and at what time. If you’re able to write this yourself then that’s awesome. If you’re not, then contacting a professional might be a good idea! We offer a online coaching subscription with programs, coaching and videos included that can help you out, for example. Learn more about it here.
3. Plan and execute your goals
When your goal for 2019 is set and your sub-goals are determined, with a clear strategy and a program with the correct progressions nailed down, you’re ready to execute on this plan. Plan your workouts each week and check yourself at the end of the week. This way you get a realistic perspective on how many workouts you aimed to do, and how many you actually did. Keeping up with this method you will see if you start missing workouts and can do something about it. By tracking your workouts this way you will also quickly realize if you set the bar too high, too low or just right. Make adjustments if needed, it’s better to workout 2 times per week if you’ve said that you’d be there 3 times than quitting completely. However, you need to remember that if you put less effort in, you will probably get not get as good results.
As time goes on you want to evaluate each quarter. Think, or write down, what you think went great, what didn’t go so great and what can you improve for the next quarter, be honest! Life happens and it’s not always easy to stay on track, but if you have a plan and a mindset that you want to succeed your more likely than someone who doesn’t. From here, take the previous quarter into consideration, apply the lessons you’ve learned and focus on the next quarter and you will hopefully reach the goal of 2019 by Q4. You’ve got this!
Best of luck in 2019!