Every year millions of people rely on January 1 to start fresh. They resolve to eat better, to lose weight, to get in shape or get stronger- and that’s great. The problem is most people fail, and fail very quickly, at making any resolution stick.
At Athlete Daily, our main mission is to help people be smarter about their nutrition and training. We want you to get stronger (or leaner), to PR your snatch or bench press and finally string together ring muscle-ups. And to do it the right way.
While goals can -and should- be made year-round, there’s extra emphasis when the calendar flips. So, why not use the New Year to your advantage? Here’s how to turn your
resolutions goals into reality.
No, you aren’t going to go from sitting on the couch to doing CrossFit six days a week. Be realistic. Commit to going twice a week and then once you have that down, work up from there. If your bench press is 225 lb. and you want to get to 300 lb. in a year, set incremental goals along the way.
There’s nothing wrong with dreaming big, but you don’t want to set yourself up for failure. No one is 100 percent in sticking to their diet all year. Meal prep (or meal services) can help making staying diligent 80-90 percent a lot more feasible. Remember, the easier your resolution is to implement the better. You want a lasting change, not just a few weeks of healthy eating.
So you want to be strong? What does that mean to you? Is it to get to nationals as a powerlifter? The American Open in weightlifting? Is just getting a muscle up or RX’ing CrossFit WODs enough for you?
The more specific your goals, the better chance you have of reaching them. Just writing “I want to get better at weightlifting” will always leave you feeling unfulfilled and wanting more. Adding 15 lb. to your snatch, by y 5 lb. increments every 2 months, is a much better setup for long-term success.
Write it down
This makes your goals “real” and can have a really powerful effect, especially if you put your written resolutions in a place you can see them daily. Not only does writing them down help reinforce them and keep you accountable, it can also help you break down your goals into even smaller steps.
Just as important as writing down what your goals are is writing down how you will achieve them. How do you add 20 lb. to your squat this year? Do you add in extra accessory work for your weak posterior? Do you experiment with different stances and techniques? Do you enlist a coach or a program to keep you accountable? Finally get rid of that nagging shoulder/hip/knee pain?
Writing down the steps underneath can make goals more manageable and also help you feel like you’re getting closer with each successive step. (If your goal is weight/body composition based, make use of progress pictures as well.)
My high school swim team won the state championship every year and our mental preparation was a big reason why. Two weeks before states we’d meet and set goals on a piece of paper with instructions to visualize ourselves hitting those times every single night. I slept with my goal sheet under my pillow and never in four years fell short of any of my goals. Neither did most of my teammates.
My point is all the preparation and hard work in the world won’t mean anything if you don’t truly believe you can do something.
Visualize yourself executing a 300 lb. back squat or snatch, feel the barbell in your hands and the noise at the gym that particular day. Imagine how light it feels, despite being a PR attempt.
Envision yourself at a party getting compliments on all the weight you lost. Make it as detailed as possible.
You will never get anywhere if you don’t train your mind the same way you train your body. Over and over envision yourself having success and doing the right things. If you do that, you can’t fail.
Remember each year, each month, each day is whatever YOU make it.
Don’t let anyone or anything get in the way of your journey. Let us help!!