When Was the Last Time You Challenged Yourself?

We’ve been back in the gym for a little over a month now. I don’t know about you, but it feels GOOD and a little painful during the WODs. 😉 I want you to think back to the gym being shutdown. What did your fitness routinue, nutrition, and overall self-wellness look like during those few long months? Did you have any areas you were striving to improve or any goals?

Most of us had the “goal” of just simply getting in any type of movement, attending a few virtual classes each week, and to STOP snacking. There were not many of us with specific goals like PR my deadlift or lose 10 lbs. 

Now that we are back into a more normal routine, it’s time to set a goal and strive for something that will push you. If you’re feeling stagnate or tired of not seeing improvements, setting a goal will get you past this. When was the last time you had a goal that scared you just a little bit? Read through this list below with tons of examples and pick just ONE goal. You can adjust the weight/lbs/months as needed. If none of these spark your interest, use it as inspiration to create your own goal. 


  • Run for 20 minutes 3x a week. 
  • Compete in an Olympic Lifting Competition.
  • Lose 10 pounds in 3 months (1-1.5 lbs a week is realistic.)
  • Read one book per month until the end of the year.
  • Improve my Deadlift PR by 3-5lbs in 2 months.
  • Back Squat my body weight by December 15th, 2020.
  • Limit my eating out to only 2 times per week.
  • Start meditating for 3-5 minutes everyday to manage my stress.
  • Do one hand-stand push-up in 3 months. 
  • Bench press 200 pounds by October 15th, 2020.
  • Run a mile without stopping. 
  • Get 7-8 hours of sleep per night for 7 nights in a row. 
  • Gain 5 pounds of muscle by November 15th, 2020. 
  • Learn handstand walks!
  • Meal Prep lunches for the week for 3 weeks in a row. 
  • Master double Unders in 2 months. 
  • Lose 2-3 % Body fat by Sept 15th, 2020. 
  • Squat Snatch 90 pounds. 
  • Put my phone away past 8:30 PM every night for 5 days in a row. 
  • Run a 5k in 3 months. 
  • Decrease my caffeine intake to just 1 cup of coffee per day for 2 weeks. 
  • Increase PRs on all lifts by 10%.
  • Mobility work 10 mins per day.
  • Eliminate Alcohol from my diet for 4 weeks. 
  • Achieve 1 ring muscle up by the Open in October. 
  • Eat 2-3 fist size portions of green veggies for at least 2 meals a day. 
  • Get 2 pistols per leg. 
  • String together 3 Toes to Bar. 
  • Commit to 3 classes a week for 4 weeks straight. 
  • Eat protein with every meal for 3 days in a row.  
  • Complete 1 rope climb!
  • Drink 60-80 ounces of water everyday for a week. 
  • Improve in a hero workout time like “Murph” or “Cindy” 
  • Start tracking all of my workouts in a journal to measure progress. 
  • Lose 25lbs by December 15th, 2020. 
  • Sub 7 min mile.
  • Eat slower during meals and eliminate distractions. 
  • Clean and jerk 125 lb.
  • Prioritize self-care by doing one thing everyday that I enjoy (read, go on a walk, call a friend, pray). 
  • Workout 5 days a week. 
  • Make a healthy dinner 4x in one week. 
  • Work on my shoulder mobility 3x a week for 15 minutes.
  • Get 1 strict pull-up by October 15th, 2020.
  • Spend at least 10 min pre or post workout rolling out and stretching.

Now that you have your picked a goal you’d like to achieve, I want you to make sure that goal is #1 measurable #2 has a deadline and #3 is realistic. Next, write down your WHY. Why do you want to achieve it? What is going to drive you when it gets tough and life gets busy? After that, write down 3 action steps you can take to help you reach that goal. Get specific here! Are there resources that we provide at the gym that will help you reach your goal? Maybe it’s a club, clinic, personal training sessions, or nutrition coaching. Having accountability to your goal is KEY in seeing success. 

This may be overwhelming to you. I am here to help. I want to hear about your goals and help you achieve them! Sign up for a free athlete check-inwith me. Not only will we nail down your goal and how you will achieve it, but you will also get a free In-Body scan! Plus you’ll have an accountability buddy throughout the process. 



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