Goals for the next quarter
Originally published March 2023
The new year comes around and we are all eager to set new resolutions, reach for new goals, and have so much we say we will accomplish. We all know that too often those goals get pushed aside and the new habits do not stick, I’m here to share my approach to making those goals stick and what my own goals are for quarter 2 of this year.
Making a new habit stick is challenging and takes a lot of trial and error. With my clients we try dozens of tactics before finding the right one for each individual. To achieve a goal you need to break it down into smaller habits that build on each other to reach your goal. Break the year up into 3-month chunks where you have to focus on one particular goal only for 3-months. By putting your goals and habits into these steps it makes it much less overwhelming.
At the beginning of each quarter of the year set aside a day where you sit down and think about the goals you have for yourself over that quarter. Plan a “goal setting and habit planning” meeting for yourself. Make your goals more manageable. If you are interested in hearing more about specific goal setting and achieving those long thought about changes, come chat with me.
My Goals for Quarter 2 of 2023
The first 3-months of this year have been incredibly overwhelming and I have not been as focused on my goals as I would like to have been. Moving into the next quarter of this year I want to be much more intentional with how I am setting myself up for success. Hopefully sharing my own goal-setting process is sharing some insight into how you could go about planning for your own goals.
1 . grow my nutrition clientele
Over the past 5 months I have been working on my dream business and it has been WORK. I have the program, knowledge, tactics, and now I need to find the people who need me. Networking and putting myself out there has always been a struggle of mine so in this next quarter I am going to be implementing new strategies to find the clients out there looking for someone that offers what I do.
2. strength training 3-4 times a week
Right now with my schedule I am neglecting adding strength training to my running and it is something I want and need to do more of. To make sure I am successful in this I will plan out where to find strength training into my week each Sunday. When I put it into my schedule it now becomes part of my routine and for me when it is in my calendar it will get done.
3. speed training 1-2 times a week
I have been very frustrated with my running recently, I am struggling to get faster. In the past 4 months I have slowed down significantly and it was not intentional. Part of that is because winter running is uncomfortable already then trying to run faster is something I just don’t want to do. I’m still learning how to push my legs and exactly what that feels like in my body. To make sure I stay on top of this goal I will plan out my speed days for the week in advance. I will set a workout in my watch for those days that I have to stick to.
4. biking and swimming more
For biking I would like to get 1-2 rides in a week and for swimming I would like to get a good workout every other week. As the weather begins to improve it will be easier to get on the bike but scheduling is going to be my biggest concern. I will plan my biking days in advance and these are non-negotiable. Bike days will often be the weekends when I have more time to play with since biking for me is a longer time commitment than something like strength training.
Swimming is a challenge to fit in mostly because of the time commitment and lack of pool availability. The closest pool to me is half an hour away, so the drive plus changing plus drying off plus showering, it is a lot more time than just the workout. To make sure I am getting in my swimming I need to anticipate the best day of my week to make it happen but also be open to the spontaneity of having a time open and embracing the opportunity.
5. eat more
I struggle with eating enough in my day. Unlike my past where the reason I struggled was because of seeing food as the enemy, I now struggle just because of time. These days in order to get all the calories and nutrients I need I feel like I have to be eating always. To work on this goal I am being more intentional about meal planning and temporarily tracking my food. I am planning larger meals for myself and bringing extra snacks to work. With tracking I am making myself aware of my food intake and seeing where I am still lacking with calories and nutrients. I take that feedback to the next day and plan accordingly.
As you can see from my own goal setting, the key is planning. For me I cannot just wing it for everything. My busy schedule forces me to plan out my weeks so that nothing gets overlooked. By incorporating new habits into my schedule I can take the right steps to reach my goals.
