In one of my previous posts, “Resolutions”, I talked a bit about making goals/resolutions for the new year and how to perhaps make those goals a bit more attainable and manageable. Click here if you want to have a read.
Today I’m going to discuss a bit about certain goals I’m making for myself this year and I’m going to show you how I’m planning on making them more manageable, measurable and therefore a bit more attainable. In order to make it a bit more focused I’m just going to give a more detailed insight into my fitness goals for 2018.
Goal one: Be Stronger
So being “strong” can mean so many things to different people. Do I mean it in the physical sense? Do I mean being more emotionally strong? I’ll break it down for you here with a few mini- goals:
- Increase arm strength
I will do this by:
Lifting my weights as often as possible (try to lift at least 4 times a week- mini goal)Increase amount of reps.
I recommend setting mini goals for stuff like this so, currently for me, my dumbbells are 4kg each and at the moment I can only do about 10 bicep curls to overhead presses. My mini goal is to increase that to 20 reps in 3 weeks. So, what I’ll do is look at today’s date on my calendar, count exactly 3 weeks and write in the calendar/diary that my goal is to achieve that by that date. Having a closer deadline makes the goal a bit more real and will, therefore, help you focus more. Once you nail that deadline, increase the goal. Maybe I’ll go up to 35 reps in the next 3 weeks after that and keep going.
- Increase Core Strength
Incorporate core work into yoga practice e.g. chaturanga holdsDo core work at least 3 times a week
- Do proper workouts
By this, I mean proper HIIT / Cardio/ interval training workouts. I also have DVDs like P90X and T25 that I have loved in the past that I just really need to get into the good practice of doing again. One thing that has held me back from these workouts is the problem I have with my knees. However, I’ve had them X- rayed and just need to know the results and how to go forward with healing them and making sure I don’t have problems with them again. Once the knees are good I’m going to try to incorporate, for example, three sessions of T25 a week to then increase eventually to 5.
Goal two: Increase my yoga practice time
This goal is slightly more straightforward but can be split up. So I can sit here and say, in a week, how much time do I spend practising yoga? Let’s take an example from a bad week. So, on a worse week, maybe because I have deadlines for uni or other stuff going on, for example. Therefore, I might only spend an hour that week, maybe from three 20 minute sessions throughout the week. In order to increase that, my mini goal will be:
1. Increase yoga practice to at least an hour and a half each week.
If I must, that can be 3 half an hour sessions or maybe one full hour and one half. In my mind, if I increase it just a little and start to make time for yoga, then slowly it’ll be easier to make more time and then my overall practice per week can be much longer. For me, it would be harder to go from doing yoga for an hour a week to an hour a day straight away.
2. Practice more of a variety of poses and work on my weaknesses e.g. forearm stands, handstands, hip openers, etc.
The beauty of these two goals is that they overlap. So as I increase my overall body strength with goal one “be stronger”, this will also improve the quality of my increased yoga practice for goal two. This is because, with more core and arm strength I will be more comfortable holding myself in difficult poses such as handstand, Firefly and other poses that I’ve never been able to do before, while also aiding my practice overall. By the end of this year, one thing I’d love to be able to do is to hold a handstand for at least 10 seconds. It doesn’t seem like that much of a long time, but right now I can only hold it for about 2 seconds so it would be a great improvement. I’d be over the moon if I could nail that goal throughout the year and hold it for even longer at the end of 2018. Just gotta make sure I keep up with my current goals and I’m sure it will happen!
If you would like to talk a bit more about making goals a bit more manageable or just breaking them down feel free to get in contact! Comment on this post and alternatively, you can follow me / DM me on Instagram @yogajourneybymaria
I hope you’ve enjoyed this week’s post, please check back with me next week for more new content!
Thanks for reading,