How To Meet Your Fitness Goals In 2017

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The New Year is a time when many of us re-dedicate ourselves to, overhaul or ramp up a fitness/nutrition routine. The gym parking lots are packed (I literally drove around, vulturing for a spot at 24 Hour Fitness this week for what seemed like an hour!) and mamas all over the country are buying dumbbell sets and resolving to complete their home workouts during nap time. Have you ever told yourself you were going to “get in shape” on January 1st but  found yourself in the same place you were then by the end of the year? If getting in shape is a goal for you this new year, how will you make sure you make that happen for yourself?

This where strategic goal setting comes in – being realistic and specific about what exactly you are hoping to achieve and setting a goal that you can actually measure progress toward and accomplishment of.

A specific goal has a MUCH better chance of being accomplished that a general goal.

Nothing motivates me more than seeing measurable progress toward a fitness goal. I’ve dabbled in lots of different forms of fitness over the years (swimming, running, CrossFit, bodybuilding, cycling, etc.) but the part that keeps me coming back for more is setting, meeting and even surpassing goals I set for myself. From college until age 27 I was a runner, and although I was not winning any awards for speed, I was continually motivated by seeing my times on the track or at a race decrease as a result of my training plans.

The cardio years.

At age 28 I found CrossFit and quickly became absolutely addicted to making measurable progress in strength, endurance and gymnastic skills. In CrossFit you keep track of basically everything, from the time it takes you to complete a particular workout, the maximum weight you can dead lift from the floor, the amount of strict pull ups you can complete, etc.

Scary lifting face but, hey, that’s a lot of weight!

Two things I’ve found helpful when it comes to setting and achieving my fitness goals over the years are:

1) Putting goals out there to a friend/s or family (or even on social media!). There is something about others knowing what you are trying to accomplish that creates instant accountability and motivation to stick to what you said you wanted to do.

2) Using strategic goal setting, such as a SMART goal format to develop and track progress toward goals.

SMART stands for:

S – Specific

M – Measurable

A – Achievable

R – Realistic

T – Time-based or Tangible

For example, although certainly realistic and achievable, “I will get in really good shape in 2017”  is not specific, measurable or time-based:

  • What does “really good shape” mean exactly? What components does this person consider as part of being in shape?
  • What is the baseline for for each of those components?
  • What would be the indicators of progress toward getting into really good shape?
  • How would someone actually know if they met that 2017 goal?

If I had that goal (“I will get in really good shape in 2017” ) for myself (which I do in fact!) I would want to:

a) specifically define the components I personally consider part of being in shape or that I cared to focus on for the year (body fat %, strength,skill, speed, etc.)

b) find my baseline times/weights/numbers for those components

c) set a realistic goal based on my current baseline and what I know to be possible within a year given any physical or time/schedule limitations,

d)  make sure that the components I choose to focus on can be tangibly tracked so that I can monitor my progress along the way.

Following this formula, a potential SMART goal for “getting into really good shape” could be:

“By January 1st, 2018 I will be able to run an 8:00 mile on a treadmill, do 10 consecutive push ups, hold a plank for 2 minutes,  and have a body fat percentage of 20% or less(the numbers would of course vary based on a current baseline for mile time, push-ups, planks and body fat).

Or even simpler, “I will join a gym and work out 3 days per week” would be a much more specific, measurable, attainable, realistic and time-based goal than ” I will get into shape.”

My Fitness SMART Goal for 2017:

I thought I would increase my chances of achieving my own SMART strength and fitness goal for 2017 by sharing it with you:

1. I want to regain some of the strength and fitness capacity I lost during pregnancy and the past 9 postpartum months during which I have not been able to physically lift or exert myself like I used to. In order to set a realistic, achievable goal, I need to consider my baseline times/weights/numbers and also that I have less time than I used to to workout (read about how I still stay motivated as a busy, working mama HERE!). I chose 6 elements to create my strength and fitness goal, so that I can tailor my workouts toward making progress in those areas. My 2017 Fitness SMART Goal is:

““By January 1st, 2018 I will be able to run a 7:30 mile on a treadmill, do 15 consecutive push ups, hold a plank for 3+ minutes, add 50 pounds to my current deadlift and back squat max lifts, and complete 5 consecutive strict pull ups, and workout 3 times per week.”

So, What’s Next?

Once you have your SMART fitness goal/s established, you can create a plan to help you get there.

What are your fitness goals for 2017? I would love to read your goals in the comments! Could you make your goal a SMART one? 

Try out my  Busy Mama’s Home workout program!

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Fit In Fifteen – Workouts for Busy Mamas

Fit In 15 LOGO

This page may contain affiliate links. Views are 100% mine.

Many of the workouts I’ve shared on my personal or Taylor-made Mama social media accounts  involve weights and/or require a gym because a) I have a garage gym at home or can occasionally make it to 24 Hour Fitness, and b) that is the style of workout that is most effective/enjoyable for me. I will continue to share what I’m doing and that style of fitness occasionally,but I realize that not every mama has access to a gym, the ability to arrange childcare in order to get to a gym, or an affinity for weights. Also, now that I’m back to work I’m finding that it’s more difficult than I thought to find the time for workouts!

The good news is that You don’t need to have hours per week to incorporate fitness into your life and get/stay in shape. If you can fit in 15 minutes a day, and commit to giving 100% effort during that time, then I have some killer workouts for you coming up!

I truly commend you for making the time to take care of your body and health – it’s not easy to do, and I know you’re all as or more busy than I am!

I want to share with you some effective, FIFTEEN MINUTE, workouts that you can do at home – no equipment required. Fifteen minutes leaves little room for excuse as to why we don’t have the time to take care of our health and bodies – think of all the times you could fit in 15 minutes: early in the morning before the baby/kids wake up, during nap time, after the kiddos go to sleep, while the hubby has special time with the kiddos, etc…

My plan is to post one Fit In 15 workout per week on my Instagram account for now, and see how you all like them. So go and follow me there if you aren’t already: @taylormademama

If you give your max effort on these, eat well and stay consistent [ previous post linked hereyou will feel great and start to see results.

Although these workouts do not require equipment, here are a few items I definitely recommend purchasing at some point to add intensity [I’ll note where and how on future Fit In 15  workouts or the ones HERE]:

  1. a set of dumbbells
  2. a pair of ankle weights – I use THESE
  3. a set of resistance bands – I use THESE

Give the Fit In 15 workout below a go during your babe’s next nap, when you’re up before work or in the evening when your hubby is home and can play with the littles. I did this the other day during Taylor’s first nap of the day, but subbed 30 glute bridges for the lunges because I can’t do those until I’m all healed up [grrrrr]. I ended up with 5 rounds + 12 bridges, and a lot of sweatiness : )

fit in 15 workout 1

Leave me a comment or email me if you have any questions on the workout: ashley@taylor-mademama.com

Try this workout twice within a week and try to beat your first “score”. Have FUN getting fit, mamas! You can do this : )

xo, Ashley (1)