Going back to my roots of clean eating, SMART goal-setting and workouts, including kickboxing, to get back on track following a busy, non-focused 6 months as I’m feeling a bit roly-poly, which I dislike.
My SMART goals for May/June, 2015 as I’m getting back on track are:
– Workout 5 days/week, including continuing w/ 30 Day Fitness Challenges of Skinny Jeans & Upper-Body, working back up to 30 minutes/day, hiking and biking on the weekends
– 1200-1500 calories, clean eating, following Chris Powell’s Carb-Cycling model
– 7 hours sleep every night
Took me a little over the full 13 weeks with a couple of do-overs, but I’ve officially crushed P90X3 with the following results, which personally I’m pretty stoked about:
Weight: – 18.4 pounds
Body Fat %: -3.8%
Waist: no change
Thighs: -2″ each
Arms: -.5″ each
Total Inches: -9″
Fit Test Numbers
Resting Heart Rate: Dropped 10 bpm to 66
Pull-ups: Still doing assisted w/ chair
Vertical Reach: Improved by 1″
Push-ups: Increased by 10
Toe Touch: Increased by 4″
Wall Squat: forgot to check, will do-over
Bicep Curls: Increased by 5 w/ 2# heavier weights
In and Outs: Increased by 15
Heart Rate Maximizer: Dropped by 18 bpm at max and 5 after the 4 min mark
Huge thanks to Coach Yael and all my Shakers and Challenge buddies for keeping me strong and motivated!
One thing I know I need to do better at next time is taking better before/after pics :)! I do have one white wall in my house and clothes that will show a little more so going to take those before T25. Motivation Monday vlog is here:
There are proponents and opponents of most every goal-setting methodology out there, but I tend to like the SMART method as it places a number of factors on the goal and how you’re going to get there. Most opponents I’ve seen don’t really think about what the word “specific” means, this isn’t broad goal-setting, it’s specific – who, what, why, when, how. Great article by @RealHeidiPowell on this – http://heidipowell.net/2599/how-smart-are-your-goals/.
I am in the process of wrapping up a 9 week decent run at Les Mills Combat and will be starting T25 Alpha Monday, Sept 2nd so on Sunday, Sept 1st I’ll make sure to snap new pics and measurements and get those posted.
Keep up with my logs here, YouTube vlogs here and find my Beachbody coach Yael here.
My new SMART goal for the remainder of 2013 is:
I will hit 199 pounds, by December 31, 2013 by eating 1500-1600 cals per day and logging every day, working out a minimum of 25 mins/day 5 days a week, drinking 110 oz of water/day and getting a minimum of 7 hours of sleep per night. I will weigh myself every Monday morning and do my video blog and every 5 weeks I will take measurements and pictures.