Our goals for 2019

Some of you have been subscribers to our newsletter/blog for years, so you know we are proponents of goal setting, plan creation, hard work, and program assessment. We apply this idea to ourselves and clients. This is Nathan and I am writing solo today to talk about our goals for 2019 but also our goals for 2018. It might seem odd that we are already reflecting on 2018 and planning for 2019, but again, if you have been a subscriber of ours for a while, you know we are proponents of goal setting, plan creation, hard work, and program assessment, as well as the fact that we reflect often, plan in advance, and do not wait until the last minute. This writing will briefly look back at our goals for this year to reflect on if we met them or not and to assess that progress or lack thereof. Also, the piece will look at 2019 to consider what goals we set for next year. Let's talk about Grace Grace's goals for 2018 were straightforward:

  • Minimize fitness loss during pregnancy

  • Return to pre-pregnancy weight post-pregnancy

  • Return to pre-pregnancy fitness post-pregnancy

Largely Grace achieved these goals and is still working toward them, though some complications did get in the way. Let us take a moment to look at each goal. Minimize fitness loss during pregnancy Grace always works hard to improve/maintain her fitness and weight/body composition, but in the final year leading up to pregnancy, she worked even harder to achieve this goal. That statement might seem a bit odd, but we planned this pregnancy well in advance of when it occurred, and one thing we considered was how she would be able to work out during pregnancy. Leading up to becoming pregnant with Amelia, one of two children we have, Grace became her leanest and fitness. She reached 16 percent body fat at a weight of 138 pounds, increased her overall strength levels to the highest they have ever been, improved her conditioning to the highest it has ever been, and drove her aerobic ability to the best it has ever been. In the first couple months of pregnancy, Grace was able to complete her workouts the same as she did pre-pregnancy. However, from months 3-6, and certainly for the back 1/3 of the pregnancy, she had to make significant changes. Some of those changes included:

  • No pull-ups—they put too much pressure on her midsection

  • Significantly reduced weight for deadlifts—heavy weight put too much pressure on her midsection

  • No running—running became awkward so she switched to biking

  • No high-intensity metcon workouts—the intensity became too much to handle while pregnant

These changes are just examples, and other changes had to occur as well. The shifts happened in stages. For example, she was able to complete pull-ups for some time, then switched to assisted pull-ups, and then eliminated them completely. Unfortunately, due to the issues with the pregnancy, across the board she had to pull back more than we anticipated, but these things happen, and we adjusted as needed. Still, Grace did an excellent job of maintaining her fitness and worked out until the last week before giving birth. She worked out Thursday, skipped her Friday workout, and had the baby Tuesday. Return to pre-pregnancy weight and fitness post-pregnancy We ran into another issue with the birth. A vaginal birth was expected, but a planned c-section became necessary. This meant the recovery period was longer than planned, and due to the surgery, Grace's midline was impacted more than the rest of her body. Add to this that she was not able to work on core specific exercises during pregnancy as well as she had to pull back significantly on resistance training, and her midline became the area that saw the greatest decrements in ability. After the birth, she could not work out for two weeks. For weeks three and four, she only did easy body weight exercises, light cardio, and mobility. After that, she was able to work out with weights, but certain exercises were still off limits. For the 13 weeks immediately following her pregnancy, the workouts she completed looked nothing like what she did pre-pregnancy. With the second 13 weeks post-pregnancy, which was Grace's first "real" 13-week training cycle, she was able to complete most exercises she performed pre-pregnancy, but due to roughly nine months of reduced ability, her fitness had suffered considerably. The second 13 weeks came to completion at the end of September. During that time, she increased her strength, improved her mobility, increased her conditioning, and improved her running, which brings her very close to her pre-pregnancy fitness. At the same time, she is within two pounds of her normal weight for this time of year. For perspective, Grace gave birth to Amelia via c-section six months ago and she is at 75+ percent of where she was pre-pregnancy in terms of both weight, body composition, and fitness. Grace worked hard to reach her goals and due to her effort, she has largely achieved those goals. With the rest of this training cycle, which runs through the end of the year, left to work toward these goals, she will likely round out any aspects she has not yet achieved by the end of 2018. For 2019, Grace's goals are simple:

  • Maintain weight

  • Maintain fitness

Let us be clear—Grace is not hardcore in the sense that she is a diehard gym fanatic. That is me. Instead, Grace is more like the average person—which is most of you reading this—and has simple goals, though they are likely a bit loftier than the average person. Let us talk about the goals for 2019. Maintain weight Grace fluctuates five pounds throughout the year, which puts her at about 138 during the warmer months and 143 during the colder months. Her goal is to stay within this range during the year. At the same time, her body fat fluctuates between roughly16-19 percent year-round, which means she will stay at this range during 2019. Staying at these numbers also means her lean body mass and fat mass will stay within normal ranges. Maintain fitness This goal is straightforward. Given she has reached her pre-pregnancy fitness levels—she is 75+ percent there already—she will simply need to maintain these levels in 2019. To do so, she essentially just needs to keep doing what she is right now. Let's talk about me Most of my goals for 2018 were generalized. For example, some goals were:

At the same time, I did have some specific goals, such as

  • Achieve a 10-second handstand

  • Deadlift 315 pounds for 20 reps

That said, I tend to set 10-20 goals for myself at the beginning of the year and add more goals as I complete the initial goals I set. I do this because I am always trying to improve myself in terms of fitness and life (relationships, finances, etc.). For that reason, I will not list all my goals this year, but it is sufficient to say I met and even exceeded most of my targets. To help put this in perspective, almost every week this year I set one or more personal records (PRs). For example, I:

  • Achieved a 10 second tucked handstand and a seven-second straight handstand

  • Increase my clean and jerk to 265 pounds

  • Improved all my run numbers

  • Improved all my calisthenics

  • Etc.

At the same time, I hit new PRs that I did not initially intend to target, such as :

  • 20 strict handstand push-ups

  • 50 pull-ups

  • Completed my first back lever

  • Completed my first front lever

  • Etc.

I work hard all year to reach my goals, surpass my goals, and set new goals. To achieve this end, I worked out seven days per week, averaging around 80 minutes per workout. Smart training, such as intensity management and intuitive adjustment among other aspects, is the core reason why I succeeded. I did this while running a business, at the age of 37, at a weight of 175 pounds, and with a family to support. Work hard to reach your goals My goals for 2019 Currently, I have 20 goals for 2019, so I will not list all of them. Instead, I will generalize. For 2019, I plan to:

  • Improve my mile, 5K, 10K, and half-marathon

  • Increase my clean and jerk to 290 pounds with specific goals each quarter

  • Increase my snatch to 225 pounds with specific goals each quarter

  • Improve all my calisthenics, including achieving a 30-second handstand (any variation)

  • Etc.

As was the case this year and every other year, as I achieve these goals in 2019, I will set new goals. Again, I work hard all year to reach my goals, surpass my goals, and set new goals. To achieve this end, I work out seven days per week, averaging around 80 minutes per workout. Smart training, such as intensity management and intuitive adjustment among other aspects, is the core reason why I succeed. Work hard to reach your goals.

Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, and the International Sports Sciences Association. Nathan has 17 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

#fitnessmotivation #strengthtraining #Womensweightlifting #nutrition #wellness #goals

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