In March, I wrote out a pretty conclusive list (or so I thought) of goals I wished to achieve in 2013. This list included 10 items. All notes have been dutifully transcribed:

RX handstand push-ups “Lots” of kip chains Bodyweight clean and jerk or snatch Over 200# on my squats and deadlift (super close right now) Regionals? **AIM BIG Double under like a muffuga! Compete in the Garage Games Start that blog yo Get a pro camera for that blog yo Eat 80/20 or 90/10 all year

I’d like to think I’m an ambitious person. Hell, I’d like to think I’m many things like extremely witty or punctual. The truth of the matter is, for most of my time spent out and about, I am neither of those things. My humor stems from an awkwardness cultivated through years of acne, weight gain, and competing with four other siblings while my timeliness can only be relied upon when I’m taking public transportation (you just HAVE to catch that bus). Without either an appreciation for absurd humor or my charming attempts to be on time, it may be difficult for you to be my friend. So, when I wrote this fairly straightforward list, I saw the future year full of PR’s, Regionals, and swole (swoll?) arms. Aiming big is a wonderful way to approach health and fitness – it reinforces your desire and fervor for doing some pretty remarkable things. However, without a plan or an execution strategy, even the most seasoned fitness buffs can fail. Based on this, I’m sure you can tell how most of my goal work is going (even though #8 is dy-no-mite).

Without goals or PR’s, many health club attendees, CrossFit kool-aid kids, and yogis would be lost. You want that dragonfly pose. You need that 1 RM at a ridiculous weight. You desperately crave that 7 minute mile pace without so much as breaking a sweat. The motivation is not a problem – the greater the desire, the more willing you will be to accomplish your goal. The problem comes in creating a plan to make that dream a reality. I find in my interning and coaching that most if not all clients have realistic goals but are totally lost on how to achieve them. This realism without design makes your goals unrealistic. Nothing will be achieved without a plan; strategy is the ultimate key to fulfillment.

In order to achieve any goal, you need to sit down and really isolate how you plan to get to the end point. For example, I wanted handstand push-ups but there is no mention of weekly volume and intensity days or accessory work. After sluggishly failing these over and over, it became clear that my goal did not suffice. The same goes for kip chains, strength work, CrossFit Regionals, double unders, saving for my camera, or eating clean. I want all these things, but how do I get them? The real answer is two fold – research/mentoring and experience. A lot of this advice seems straightforward – so why am I not following it? Even something as simple as goal setting should be given adequate consideration. Here is how I planned to revise my goal-setting:

Clearly identify the goal. Do Not say: “lots of kip chains”. Do say: 10 kipping pull-ups in a row. Read the internet articles and watch YouTube videos like it’s your job. Thankfully I already do this at my day job. Seriously, take a few hours to gather some good resources and go to town. My favorite workout go-to’s include the team at Barbell Shrugged (http://fitr.tv/), just about everything on Breaking Muscle (http://breakingmuscle.com), and the running insights of the Marathon Man himself, Mr. Hal Higdon (http://www.halhigdon.com/). Take the time to actively think about your commitments and how much you can dedicate to your goal pursuits. TALK TO EVERYONE YOU CAN in your fitness sphere. Coaches, instructors, swole friends. Most will offer anecdotal advice, but you should establish two or three good coaches, and take them out for a brain-picking session. Pro-tip: coaches love coffee and free lunch. You’ll be able to find these people in your gyms/yoga studios as the ones who obviously love their job. Look for smiles, energized personalities, and an ability to answer off the wall questions. If you’re serious about diet or weight loss, consider hiring a wellness coach to get personalized insight. Write the plan down. This is key! Make a record of the plan and execute. Unless you’re a memory champ (and in that case I don’t believe you), you really need a written reference for review. Write it down, get a fitness journal (composition books are amazing for this), and record your progress.

Last night, while enjoying a NorCal margarita in a mason jar and becoming the ultimate hipster, I sat on my man’s porch (for the remainder of which he will be referred to as “T” being neither a boy nor strictly a friend), and we discussed goals. T’s fantastic with programming and goal setting and can watch a client with a discerning eye and know exactly what they need to work on. He’s fixed my deadlifts, my cleans, my cooking, and he’s currently working on my stubbornness to which I kindly say, “good luck”. The most important question I asked was, “why?” What are my goals all about? He mentioned I’d made “that great list” and had probably been following his advice on bodyweight exercise work (even coaches have coaches). I haven’t been motivated or seeing results – why? It was just as important to say as it was to answer. I’ve been floundering for weeks because I forgot my why and the how. While I want to achieve these goals for vastly different reasons and mostly to be a badass, the underlying theme remains the same. I want them because they remind me of my strength and capabilities; they make me see how important health is; they encourage me to work hard. I want to keep those handstands up for hiking photos. Most importantly, I want those competitions and kips and yoga poses and triathalons because they are fun. Please never forget how fun and rewarding reaching your goals can be.

Aim big, be informed, don’t take setbacks or failures personally, lead by example, and encourage others. You have to believe in your own ability to continue to change and improve. I have no doubt that everyone is capable of this. In the end, remember that goal setting is not just naming a goal but it is the educated and informed approach to reaching it. Create that set-up as PART of the goal. Don’t go hiking without a map as my dad used to say.

Not too terrible for a first post on the new site.

Now go get ’em tiger!