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Below you’ll find 10 goals I’m pursuing to improve my overall fitness in 2015, in no particular order of importance. Some goals are easy “check-off-the-list” things or habits I plan to change. Other goals are HARD and are going to take serious commitment.
These goals are personalized to my life, but please tweak them to fit YOUR life, whether you’re a seasoned fitness fanatic or an exercise newbie. No two persons are at the same fitness level, and you should be realistic when setting goals.
I’ve explained why I’m pursuing the goals below. If you’re an athlete, training for a specific event or just a fitness geek, I HIGHLY suggest reading the reasons why I’m pursuing the goals because they’re probably applicable to your life too.
Click on the links within this post to learn more information, such as where body composition assessments are offered near you.
You now have permission to call me out if you see me slacking! Feel free to let me know what your 2015 fitness goals are in the comments section. 🙂
- Identify and assess muscular imbalances.
- Correct my form.
- Prevent injuries.
Yes, I am damn proud of my ability to squat four or five rounds of 10 reps at nearly 200 pounds. Yes, I can do 60+ perfect-form push-ups in 2 minutes. However, if I’m doing these moves incorrectly, I’m putting myself at risk for an injury that I literally cannot afford. If I can’t perform physically as well as mentally in the next 2.5 years of law school, I put myself at risk for losing my scholarship.
I think anyone, whether you’re a seasoned lifter or just learning how to strength train, can benefit from a mobility assessment. Identifying and correcting muscular imbalances allows you to strengthen weak muscles and prevent injuries from happening. You can visit the FMS website to find a professional near you who gives the assessment.
Goal #2: Complete two body composition assessments (one in the January/February, one in August/September).
- Determine my body fat percentage.
- Assess how my nutrition and exercise habits are impacting my athletic performance.
- Improve my athletic performance.
I’ve suspected for a year or so that my body fat percentage is in the female athlete range, and I want to confirm or deny this suspicion. Depending upon the number, I may or may not pursue, in a healthy way, a goal of dropping a few percentage points to improve my speed and endurance.
UF offers a BodPod test, one of the most accurate body fat assessment tools, for $50, and the follow-up test months later costs $35. Click here to see where the BodPod test is offered near you. I’ll be sure to write about the experience when I do it.
Goal #3: Complete a running assessment and possibly a few coaching lessons, depending upon the cost.
Why: Analyze and work on correcting my running form.
I’ve been dealing with shin splints on and off since August, which I’m attributing the fact that I literally never ran before joining the Army ROTC program.
It was probably too much running too fast and not with proper form. I’ve recognized and corrected some of my own problems, like my tendency to heel strike, which has allowed me to increase my speed and endurance. However, I know I may have a muscular imbalance that’s contributing to my shin pain.
If you’re a running coach or know of a good, reasonably priced running coach in the Gainesville, Florida area, email me at email@example.com!
Goal #4: Complete at least one 4- to 6-mile run per week.
- Increase endurance.
- Mental relaxation.
Endurance is NOT my strong point. I LOVE sprints, HIIT and basically any short, intense workout. However, I’ve recognized that completing even one moderate distance run per week at a moderate pace makes the short intense workouts easier and totally relaxes me.
In other words, I think I’m actually enjoying running now?!?
Goal #5: Complete a sprint workout at least once per week.
- ABS baby!
- Increase speed.
Read this article about the benefits of sprinting and you’ll be on your way to the track . . . like now.
Goal #6: Commit to writing down the weights used during strength workouts.
Why: Track my strength increases.
I write down workouts in terms of what I did and how many reps, but I’ve never tracked how much weight I’m using to see if my strength has increased.
I know I’m stronger than a year ago, but I want to be able to look back at 2015 to see exactly how much my strength has increased. I’ll start putting the weight amounts on my workout log.
Goal #7: Compete in at least one obstacle course/tactical race.
- To have FUN with friends.
- To say I did it!
Do I really need an explanation for wanting to complete a Spartan Race Super and/or a Tough Mudder?
Goal #8: Foam roll for at least 10 minutes every day.
Why: Benefits of foam rolling.
P.S. I own a ProSource Ultra Deluxe Revolutionary Sports Medicine Roller.
Goal #9: Go to two yoga classes per week.
- Prevent injuries.
- Improve flexibility and balance.
- Maintain my sanity.
P.S. Read Pro Athletes Turn to Yoga.
Goal #10: Earn a 300 on the APFT.
- To earn the badge!
- To say I did it!
I’m SO close to maxing the test. <— I earned a 292 out of 300 on November’s test.
If I follow through on all of the aforementioned goals, there’s no reason I shouldn’t be able to earn a 300 by August.
P.S. You can train for the test, even if you’re not in the military, to assess and track your fitness progress.
- What are your 2015 fitness goals and why are you pursuing them?
Related HGG Posts:
Tips for Setting Realistic Fitness Goals in 2014