I love New Year's Resolutions. The idea of a fresh start, hitting the reset button is so liberating to me. But I've always struggled with them. Not that I haven't achieved great things in a year, or had the accountability to stick through working on my resolutions for the whole year. But I have definitely had a couple that I have lugged across an entire decade with debatable success.
I’ve decided to shake things up in 2020 and become hyper-focused on finally, at long last, tackling those resolutions.
Here’s some specific strategies I’ve applied to help make this year’s version of ‘lose weight’ be more successful:
- Ditch the phrase ‘lose weight’ from my resolution. I can’t truly control whether or not I lose weight. What I can control is the habits I pursue that will very likely lead to weight loss. And ultimately, it’s not just weight loss I want but overall health and strength.
- Include specific dates on my habits, where appropriate. That gives me some deadlines and ways to achieve milestones of success along the way -- entirely within my control.
- Don’t try to do everything at once. This applies in two ways. First off, the deadlines give me a way to settle into all of the changes I want to make and slowly get to where I need to be. Slow, achievable changes are more successful. Secondly, for the very first time, I’ve actually limited my resolutions to single focus. I used to have a million each year, and they were ALL OVER the place. Not this year. I might DO the other things, but I’m not committing to doing them until I’ve tackled the first one.
- Make it fun. I’ve had some fun with how everything is worded. I’m launching many professional and personal projects this year, so I decided to make ‘launch’ a theme for this year. I grin every time I read my list.
So here goes, here’s my official set of resolutions for the first half of 2020.
On June 30th, complete 10 pull-ups using bicep, tricep, and core strength following a lift-off using quadricep muscles.
Decrease maximum payload for launch event:
- Track nutrient consumption daily using MyFitnessPal or similar tracking system
- Continue gym visits, increasing from 3x weekly to 6x weekly by the end of March.
- Reintroduce intermittent fasting, experimenting with 10, 12, and 16-hour fasts to determine which best suits my body and lifestyle.
- Give up refined sugar in January. Reintroduce in February, limited to 4x per month. Track using treat budget in Beeminder.
- Weigh every morning after tooth brushing.
Increase horizontal speed to achieve 3 miles in 30 minutes:
- Create running and strength training schedule by January 15th to increase duration of running portion of weekly runs and gradually increase speed at achievable pace. I’m currently running 3 miles total at pace of 5.2 mph with a 0.1 mile walk break every 0.5 miles.
Improve chassis flexibility, balance, and durability:
- Implement the tiny habit changes in my Move More 2020 Anti-Challenge.
Increase maximum distance covered through rotational force:
- Starting on February 1, ride exercise bike a minimum of one mile per day during morning wake-up game playing. Identify additional pairing events for biking. Track distance achieved per day. Beat maximum distance achieved 30 times.
- Ride my non-stationary bike outdoors at least once.
Simulate launch maneuvers:
- Every Friday/Saturday gym session (depending on timing of trainer session), execute 50 squats, 5 minutes of planks, and 50 reps on compensated pull-up machine.
Evaluate launch readiness on June 1st and consider additional initiatives for remainder of 2020.