How to crush goals in 2019

Weight Loss & Nutrition
By Jade Loney
Jade Loney

About Jade Loney

I’ve always had a passion for health and fitness (I’m currently studying nutritional medicine.) However, it wasn’t until I started training at Ignite that I fell in love with CrossFit and the awesome community that came with it. CrossFit has helped me reassess what fitness means to me and shifted my focus to performance. The human body continually amazes me with what it is capable of and that fascination is what led me to become a trainer; to help others find their own strength and confidence! I’d love to make it to Regionals one day but even if I don’t, I’ll have enjoyed every step of the chase. If I’m not working I’m usually here training so if you see me on the floor please say hi! I don’t bite that much. 🙂
2019 is upon us! We’ve feasted our way through December and enjoyed a break from our routines but now it’s time to look forward.
What do you want to achieve in 2019? That’s a loaded question right there. Setting goals can feel a bit intimidating and overwhelming, and setting BIG goals even more so. 
But a goal is simply a wish with a plan, emphasis on the plan, so here is a step by step guide on how decide on your new goal and how to crush it in 2019:
1. Reflect
Take the time to review the past 12 months; did you have a goal for 2018? Did you achieve it? 
Think about all of the things you achieved over the year and  anything that you were not successful in. It can be confronting to face our failures but it’s an important part of the process to figure out where we’ve gone wrong and how we can improve.
2. Assess
Now that you have a list identifying successful areas and also some not so successful areas, time to assess. Think about the reasons you were successful in your achievements and also the limiting factors that held you back.
For example: this year I was not successful in losing any fat mass. I was able to train consistently five times per week but I was not able to stay consistent in my nutrition plan, which resulted in my weight staying the same.
3. Reframe
Now that we know what we need to work on, time to reframe it into a goal! Using the previous example, I know I need to work on my nutrition to achieve my desired fat loss.
So let’s create a SMART goal. The goal must be: Specific, Measurable, Achievable, Relevant, and Time bound.
Specific: My goal is to lose fat mass BUT we can make this goal more specific: my goal is to lose 3 kilograms of fat mass by sticking to my nutrition plan.
Measurable: This goal is already measurable because I’ve specified an amount of fat to lose, 3 kilograms.
Achievable: Is this goal achievable? Can I do this in a healthy way? Do I have the necessary resources for this goal? Yes I have the tools (food plan, access to healthy food, ability to meal prep) to realistically lose 3kg in a healthy way.
Relevant: Is this goal relevant to my values? Is it part of a bigger long term goal that aligns with my values? Yes this goal aligns with my values of a healthy lifestyle and will support my other fitness goals.
Time bound: I will make sure I achieve this goal by creating a time frame in which to achieve it. I have decided a realistic time frame for my goal is 3 months, or 1 kilogram per month. This will ensure I can achieve my goal in a healthy way, without sacrificing muscle mass or stressing my body unnecessarily.
4. Take action
Now that we have our SMART goal, it’s time to take action! This part is probably the hardest bit, because it requires consistent effort over the duration of time you’ve given yourself to achieve your goal. I personally find it helpful to create daily actionable steps for my goals.
For example, my daily actionable step for the above goal will be to log my food in a food diary, so that I am fully aware of how I’m eating on a daily basis.
Try applying this process for yourself and see how you go!