I’ve said it before and I’ll say it again – I’m not a resolution maker. I am however, a goal maker, which is what I’m going to be sharing with you all today!
2016 gave me a run for my money is terms of workouts and fitness. I threw my back out 4 or 5 times during the year and had to take significant time off each time, only to come back feeling stronger than ever. It wasn’t until I threw my back out the final time that I realized that what I was doing clearly wasn’t working for me – which is where we are picking things up today. So here’s a look at my fitness goals for 2017!
My 2017 Fitness Goals
Train like an athlete
I put myself into a bit of a box in 2016. While I started to crack the glass and break free towards the end of the year, for most of 2016 I was locked in this box of one way of training – lifting. Don’t get me wrong, I love lifting heavy things and feeling like a badass in the gym – but there is more than one way to feel like that.
Towards the end of the year [after my back injury] I realized how pigeon-holed I had been with my training all year long. I was so focused on my PRs that my main focus of training was simply lifting heavy. I neglected smaller muscles and movements in my haste, not to mention stopped most of my favorite cardio workouts like sprints and plyos. Though I still did my HIIT class daily, I wasn’t doing as much functional training as I would’ve liked, which is why this year I am redirecting my goals towards training more like an athlete.
What does that mean exactly? A more well-rounded workout regimen.
Which means more battle rope moves!
This doesn’t mean I won’t be in the weight room at all, however it does mean that I won’t be lifting as much.
I know I said that my back has gotten better since the last time I threw it out, but that isn’t 100% true. I trained legs on Monday and felt it start to pull on my 155lb squats [over 50lbs less than what I am capable of squatting], so I have come to the decision to give up on heavy squats for the time being. This is where the “train like an athlete” mentality comes into play. I am hoping that replacing heavy squats with more dynamic and functional movements will not only fill that hole but also give my back the rest it needs to fully heal.
Focus on accessory work
This piggy backs on the above goal but this year I really want to focus on more accessory work. For a long time I was focusing on main movements – squats, deadlifts, lunges, shoulder press, chest press, etc.
While I don’t think there is anything wrong with those moves [they are some of my favorites!], those moves alone don’t equate to a well-rounded fitness regimen. You need variety in fitness just like you do in your diet.
This means I am going to be dropping the heavy weight in a lot of movements and focus on really building those smaller muscles that I might have been neglecting before.
And I don’t just mean in terms of training muscles but also in training fast twitch/slow twitch muscles as well as my core. If there is one thing I’ve learned from having such a weak lower back it’s that having a strong core is key!
Have more fun
I’ve already been doing a really good job at this in 2017 [pats self on back]. I’m a fairly serious person – especially when I’m training. I can’t even tell you how many times my trainer friends at the gym have told me they are “intimidated” by me during a workout because of my “game face”. While I don’t necessarily think that’s a bad thing, I do feel like I need to loosen up a little and have some more fun with it all.
So far this year I’ve been loosening up more in my HIIT class which has opened the door for a few new friendships. I sing at the top of my lungs when a song I like comes on, dance between stations and challenge and cheer on the other members during the workout. I’m just having fun again!
Treat yo self!
I am really bad at doing anything for myself [outside of my gym time]. Seriously – I just got a haircut last week for the first time in 6 months because Ninja literally dragged me from the house to do so. I don’t ever splurge on myself or buy myself something “special”. It’s just one of those things that I have a really tough time doing, which is why this year it is one of my main goals for myself.
What does this have to do with fitness? New workout clothes, of course! 😉
Seeing as how I workout in some capacity 6-7x a week, I go through sports bras, leggings and shoes fairly quickly. Some of my leggings are quite literally falling apart at the seams [or have lost their elasticity and fall off my hips] and yet I still refuse to purchase new ones.
That being said, I am hoping that this turns into more than just workout clothes and such. I am sort of hoping that this somehow translates into other areas, with the main goal being me just learning to treat myself more whether that be getting a hair cut or buying a new shade of nail polish.
Ignore the comparison trap
Ya’ll giving up heavy squats has been hard for me. I follow a lot of women who lift on Instagram and watching these women [who are smaller than me, by the way] crush their crush daily at a heavy weight makes me so.dang.jealous. I’m just being honest! Every time I see another woman in the squat rack I automatically feel like I need to jump in there too.
But guys, my back seriously can’t do it anymore.
Look, I know how strong I am. I know I can [because I have!] squat over 215lbs. I just can’t right now – and that’s the mental battle that I am facing.
So for 2017 I really want to stop comparing my fitness walk with someone else’s. Just because you can use the squat rack doesn’t mean I can or should, for that matter. Not for a while at least. I just want to focus on my own training and do what makes me feel the best, not copy someone else’s program for success.
Something I have always stressed is that each person’s diet and exercise program needs to be their own. What works for me won’t necessairly work for you – we are two completely different people! And I just need to remember that so that I don’t get caught up with the comparison crap that so often lurkes inside my brain.
So there you have it – my fitness goals for 2017! Nothing too exciting here – just a desire to grow and change daily for the better.
What are your fitness goals for 2017?