Goals achieved and some not!
As a reminder, here are my process goals:
- 120 days with no alcohol consumption
- Entered food intake into MFP (regardless of what I ate)
- CompTrain programming 2-3 days per week
- Gymnastics practice 1-2 days per week
- CrossFit class 1-2 days per week
- Meditate 1-2 times per week
My outcome goal was to get one bar muscle up because I hadn’t gotten one since The CrossFit Open in 2017. I wanted to become more consistent with the movement! More on this later.
My Biggest Accomplishment
Out of all of the goals I set for myself, what was my biggest accomplishment? Hands down not drinking for 120 days. It was easier than I thought it was going to be. I had two clients who were not drinking during the same time so it was great to have them to talk to about our shared experiences and struggles. Not drinking alcohol forced me to find other ways to manage stress.
I am not a big drinker but I realize there are times that I want to use alcohol as a stress reliever. Instead, I need to turned to meditation,
The other goals
Logging into My Fitness Pal has become a habit over the last 1424 days. Yes, that’s my streak in MFP. What has this taught me? Discipline is required in creating a new habit. Entering allows me to see how my food intake may be associated with performance in the gym, recovery, sleep, weight changes, mood changes, and even blood sugar changes. I judge myself less about what I eat and look at the information as data that helps me continually make changes.
The competitive side of me really wanted to see a leaderboard of my peers so I started CompTrain Master for my programming. I like knowing there are thousands of athletes over 35 years old that are still making fitness a priority in their lives. It keeps me motivated to keep training. I did not hit my goal of doing the programming 2-3 times per week because I wanted to have the flexibility to take a regular CrossFit class if that’s what I felt like doing that day.
Gymnastic skills practice did not happen much at all because of my ongoing pain from tendinosis (not tendinitis) of the supraspinatus tendon with subdeltoid inflammation and acromioclavicular arthrosis. I definitely could have done better with modifying skills even with my injury.
Attend at least one CrossFit class per week. I love being coached by all of the coaches at PXM CrossFit because they each have different cues and tips to make me better!
My meditation practice was lackluster at best. Even though I know this helps me manage stress and focus better, I was pretty lazy about meeting this goal. Time to assess why and determine if this is something I will continue.
No Bar Muscle-Up yet but please stay tuned. It may take a week, a month, a few years. I’m not sure how long it will take me, but I do know how good it feels to achieve a goal so I will continue practicing.
Biggest Lessons Learned
Being injured or sick may require goal modification but it doesn’t necessarily mean abandon a goal altogether. Be honest with yourself. Give yourself permission to modify a goal but “own it” if you’re making excuses to let yourself off the hook.
I learned things about myself that were not part of the original goals so I see this as a bonus. My mood is better with CBD, I need to plan my day in advance, eating more carbs post work-out is better for keeping my blood sugar stable, and eating sugar makes me want to eat more sugar!
I was too aggressive with the number of goals. It pays to start out smaller and build over time. I recommend starting with 1-2 goals and building once the first few have been mastered. James Clear, author of Atomic Habits, validates this theory. Set yourself up to succeed by building momentum.
Lastly, find a way to celebrate your successes! Maybe even document all of the things that you felt good about accomplishing during the 120 days even if the “wins” were not included in your goals. You deserve to feel good about yourself and what you accomplished.
If you would like to work on 120-day goals in 2019, please talk to your coach. If you’re a new client, Coach Sheena is taking on new clients for her 120-day goal setting program.
What are some of your goals for the next 120 days?