2017 Recap, 2018 Goal Crushing

Congratulations, we made it a week in 2018!

Before I share how to make 2018 the year where you crush all your goals and more, I thought I’d give a quick recap of my last 12+ months.

2017 was a mix of ups and downs, twists and turns, and I’m sure that’s what it was like for most of you…because that’s what life is all about.  If it wasn’t, it would be boring.  Challenges and excitement help us feel alive and keep us growing.  I really wouldn’t have it any other way.

Near the end of 2016, I was training to compete in a fitness competition.  (If you’ve been following my fitness journey on here or Instagram, you can skip to the next paragraph.  If not, read on!)  From being on a strict regimen while also studying for my personal training course and working full time, the competition prep became too stressful and I was no longer enjoying it.  The stress was affecting me not only emotionally but also a great deal physically.  I started to gain weight, when I was trying to cut, and acquired chronic shoulder and back pain, which hindered my workouts.  On December 31st, I decided not to do the competition anymore.  It wasn’t an easy decision to make, especially since I was on my way to becoming a personal trainer and wanted to build my credibility…but I knew it was what was best for me.

Unfortunately, releasing myself from the competition brought on a whole other mountain to climb.  I began to “let myself go” since there was nothing to work towards (this is why consistent goal setting is important!!) and was binge eating daily (and this is why a balance diet that makes you happy is important!!)…I became obsessed with food, both healthy and unhealthy.  I ate and drank more than my body could handle and over a few short months, I had gained an extra 30 lbs.  So for the majority of 2017, my focus was to get back to feeling like myself…and I am forever grateful of this struggle because I LEARNED SO MUCH.

In 2017, I learned…

To accept what is and work with what I have.  Things won’t always be easy, but building resilience will help you conquer whatever comes your way.  Every day, strive to be stronger and better than you were yesterday.  Setbacks happen, it’s really not a big deal…do what Aaliyah says and dust yourself off and try again.

To love and appreciate myself wholeheartedly, because hating on myself will get me nowhere.  I still attack myself with negative self-talk at times and find myself in a downward spiral, but whenever I come out of it, I make sure to acknowledge what happened, forgive myself, learn from it, and move forward.

To find the blessings in everything.  Even when things don’t work out the way you planned, this kind of attitude will help you get over it more easily so you can get on with your day.  Learn to appreciate not only yourself but also the things around you.  Once you fully embrace this, you’ll start to notice more positive changes happening to you.  It’s pretty magical 🙂

Now, let’s get into how to make 2018 absolutely incredible!!

SET YOURSELF UP FOR SUCCESS
Make sure they’re S.M.A.R.T. goals and don’t hesitate to make them small.  This will increase your chances of achieving them, which decreases the potential of failure or discouragement.  Set goals regularly, not just at the beginning of the year, and check in with yourself weekly and monthly.  Focus on process/behavioural goals (ie: workout 4x/week, drink 10 cups of water a day, practice yoga 1x/week, sleep by 10pm on weekdays), as the right activities will get you to your  goal.  Setting only outcome goals (ie: lose 10 lbs in 2 months, fit size 6 pants) can be discouraging or tougher to achieve, as they are not as predictable or controllable…plus I am a strong advocate of improving health and fitness to FEEL and FUNCTION better, over LOOKING better.

HAVE AN ACCOUNTABILITY SYSTEM
Find yourself an accountability buddy, whether it’s a friend, colleague, or trainer.  Share your goals, set deadlines, put something on the line or decide on a reward, and check in with them regularly.  It’s important to choose someone who will call you out on your sh*t if you don’t follow through, otherwise it’s possible to let it slide and forget about it.  Be their accountability buddy back, so you can support each other!  Chances are that you’ll learn something new and even incorporate some of their goals when bouncing ideas off each other.

KEEP IT FRONT OF MIND
Post your goals up where you’ll see them daily and set reminders to check in with your accountability buddy or yourself.  There are also lots of great to-do apps (I use “Any.do”) where you can enter in reminders of your goals, and also breakdown goals so you stay on track.  For instance, if your goal is to do cardio 3x a week, either schedule specific times in your calendar or set reminders in your app 3x to mark off.  Keeping goals front of mind prevents you from losing sight of them, which is easy to do in this busy world of ours.

CELEBRATE ALL THE WINS
So many people set such big goals that they forget to celebrate and appreciate their little achievements.  Celebrate all your wins, especially your small successes!  They are what will help you enjoy the journey and keep your momentum strong.  It also relates to the Law of Attraction where achieving will lead to more achieving, and winning will lead to more winning!  Which brings me to my next point…

PRACTICE GRATITUDE
Remember to appreciate where you are, what you have, and who you are…and more good things will come.  You’ll also feel a whole lot happier and energized, which will enable you to get after your goals and dreams!

With that, I wish you an AMAZING year filled with love, happiness, and great health!

xo,
Sheena

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