Have you ever got to the end of the year and, looking back, wondered what happened to your fitness goals and where the time went?
Each year that passes the time seems to go quicker. Perhaps you feel that nothing in the gym or box has been achieved over the previous 12 months, or that although you achieved some things it was difficult to identify exactly what.
This, unfortunately is what happens to the vast majority of us. Good intentions at the start waiver, and can lead to disappointment, when our dreams fall flat.
Without a plan and specific goals you will often go around in circles, just like the stories you hear of people lost in the forest; they think they're moving forward but in reality they just end up more lost or back where they started.
So what's the answer? Well, it sounds simple but goal setting is the only way to go. Where do you want to be in 12 months?
Many of you would have heard of the SMART mnemonic before; that is:
S - Specific
M - Measurable
A - Accountable
R - Realistic
T - Time-frame
Your goal needs to be SPECIFIC. For example - 'I want to hit 100kg for my 1RM Squat'. Don't be vague like, 'I want to increase in my squat' as there needs to be a specific goal to have a specific plan.
Your goals need to be MEASURABLE. Weight and lifting goals are easy because it's all about the numbers - try and stay away from the, 'I want to be healthier' or 'I want to look better' type goals because how do you measure that?!
Be ACCOUNTABLE to someone - the start of this is to write it down! You can also involve other people - have a white board at the gym or box you attend - be creative. Book in times for a coffee with a trainer or friend and asses where you are versus where you want to be and then make necessary adjustments.
Your goals must be REALISTIC. There is no point having a goal to be squatting 220Kg if your struggling with air-squats at the moment. Speak to your trainer - what's realistic for you.
What TIME-FRAME are you going to use. People like to use 12 months but that can seem like a long way off. Why not break it down into a series of mini-goals. If you want to be squatting 100Kg in 12 months, where do you want to be in 2 months?
I always remember hearing former Australian Rugby captain, Nick Farr-Jones speak about how he, with others, turned the fortunes of the Australian Rugby Union Team by becoming process focused. So once you've set your main goals what are the processes you need to put in place in order that you reach the goal ?- I need to turn up to training/the gym 3 times a week etc. You will find that from one goal a number of others will sprout - don't take on too much, small changes can have big results down the line. Have a plan!
Don't be afraid to reassess your goals. Circumstances change so adapt accordingly and move on. Lastly and most importantly celebrate your successes and the successes of others be positive and look back only as a means to move forward.
Comments will be approved before showing up.
Author - Ellie Bowden, Coach @ CrossFit Wandsworth
I recently visited a box in America bearing the slogan ‘changing lives through CrossFit’. Simple, yes. Cliché, yes. True, absolutely.
I’m lucky enough to be in a coaching role where I can not only reflect on the change CrossFit has made in my own life, but also the change made in the lives of the 100 or so people who walk through the CrossFit Wandsworth doors every day. It’s also intriguing to me to see a beginner progress, knowing that there are so many different facets to CrossFit and wonder which part it is for them that they find most worthy of the title ‘life-changing’.
Author: Ellie Bowden - Coach Crossfit Wandsworth, London
What’s holding YOU back - Top 5 Common Misconceptions Preventing People from Starting CrossFit
It’s easy for us all to forget after a few months or years in CrossFit that taking the plunge to start can be very daunting. Like any other sport, there are plenty of people who simply aren’t interested in giving it a go, which is fine, but there are also a large number of interested people who hold back as a result of these common misconceptions. If you know someone who is hesitant to join because of any of the following, assure them they are not alone:
Author: Tristan Enright - Owner CrossFit 3018 - Altona, Melbourne.
When I talk about 'controllables' what I'm really referring to are the things or the factors in life that we have immediate and direct control of.
What happens when you live your life controlling the controllables is you feel empowered, responsible and grateful for the outcomes you create and generally happier about life and your part in it. This is due to you taking charge of what you can, focusing only on what matters and what you can do to move you towards the things you desire and value.
What happens when people rely on the uncontrollables is they have expectations of others to fulfill their needs and desires. If you are stuck in a rut and focusing on the uncontrollables, you probably expect the world to provide for you and serve you and when things don't magically fall into place, you blame other people for your lack of direction and results.
It's a trap that we all fall into at times.