Being SMART about your goals

Can you believe 2016 is nearly over? Just 20 short days are left of this year, and now begins the time to make the goals for 2017.

But when making the goals we want to achieve do we look at what it takes to achieve them? I mean really look and plan them out, writing down I want to get fit and go to the gym is a start but what does this mean. When will you achieve this by, what level of fit do you want to be, when does this end? 

SMART is a great way to plan out your goals and layout exactly how your will be achieving them.

Lets look at an example to explain a little more -

S - specific - be specific about your goal what exactly is it going to be 
M - measurable - how are you going to measure this - if you want to lose weight you will measure by scales and a tape measure, if you want to get fit you measure by fitness tests or for example being able to walk upstairs without being out of breath
A - achievable - how are you going to achieve this - what changes are you going to make? join a gym, make better food choices, hire a personal trainer to help you 
R- realistic - 2 stone in a month is not realistic and running a 10k in a month when you have never run before is also not realistic. Loosing weight 1lb per week or training for a 10k over a series of months will be mean you are more likely to achieve these goals and not feel disheartened if you don't achieve them quickly. 
T- time, set a deadline. With a clear cut line of what you want to achieve this you will know what you are working towards and are more likely to stay on track. 


My goals for 2017 are to work on all the little skills I am missing - strict strength, gymnastics, building my aerobic capacity ready for 2018 and to go back to competing.
I also want to work more on my personal training and coaching, continually educating myself in the field of strength and conditioning and making sure that I can be the best there is! 

Achieving your goals

Happy March everyone! Can you believe it is March already? I feel like this year is zooming by already! 

So 3 months in, lets check on those new years resolutions... who is sticking to them and whose have ended up brushed under the carpet? 

If you are in the latter you are probably not alone! It isn't because your a failure or never going to achieve anything, it is simply because you set unrealistic goal or unrealistic time scales for you to achieve these. For example losing 1 stone in 1 month... if you want to keep it off and do it in a healthy way then no this is not a good time scale.

So lets reset it is only March there are 9 months left in the year for you to achieve your 2016 goals we just need to re-evaluate time scales and those goals you have set! 

Here are some tips for your to take into account:

• Look at the time scale you have set yourself - are these possible? If you set yourself a goal of 7lbs to loose in one week you will fail, I can tell you this because it just isn't possible and if you do loose it in one week then it will not long lasting and will be dangerous for your health. Aim for 1lb per week and if you achieve more great, but 1lb is alot and you should be proud of this loss! 
• Is your goal going to make you happy - you are working to this goal but what is it doing for you? Goals are selfish they are what you want to achieve so they should bring satisfaction - lifting a heavy weight, hitting that long awaited PB or wearing that swimsuit on holiday. If it is going to make you happy when you achieve it go for it, you will probably find that when you achieve it you will be hungry for more! That's how I feel when  I hit a PB once that goal is achieved I look for the next number to hit
• Work towards it every day - don't go in half assed, go for it and work your butt off to achieve it! Make a plan and stick to it! A fail to plan is a plan to fail 
• Set mini goals - if your ultimate goal is a big one set mini goals as check in points - every 6 weeks check in your mini goal and see if you have achieved it, over succeeded it or if there is still more work to be done, the beauty of a mini goal is that you can keep yourself on track and if you need to tweak some things you can make the changes and see the difference
• Don't get frustrated - if you don't achieve something right a way look at why you are failing - going back to the beauty of mini goals - look at what your doing wrong and fix it. for example I am working on toes to bar - I cant get the kick high enough so I worked on loosening my back and my lat strength as this is key is lasting is a continuous loop of toes to bar. Its frustrating that I am not there yet but I am working at all the small parts to make the bigger picture!

If you are looking to get back on track and want a personalised plan, please send me across an email with details and we can put something together for you! 

Refresh and reflect...

Happy belated new year! I know this probably should have been written before the new year, but with revision, holiday season and training time was limited but also there are no rules! 


Last year was good personal life wise but professionally not so much! From August onwards I changed all the things that were making me miserable - I started my online course (exam next week ah!) I started crossfit and I looked for new jobs and eventually got a new job with better pay, no stress and actually something that is perfectly suited to me! 

I want to make 2016 and selfish year, I spent the last two years trying to please other people be it relationships, friendships or work, now I want to focus on me and what I want to do! 
Obviously not by becoming a recluse and shutting everyone out but me, that really would be selfish! But focus on what I am doing and not worry about other peoples opinions or what they think! 

So 2016 looks like this - good holidays with family and my boyfriend, exams, crossfit qualifiers and competitions! It's all very exciting and I have a good feeling about this year! 

I am still not back at work yet, which is great for the studying because I have alot of free time! You would think having a month off would be awesome but in reality it kinda sucks because everyone else is at work!! 

Apart from working on myself, I haven't really made any new years resolutions this year - more like promises to myself, have fun, enjoy yourself, less stress, work hard to achieve your goals and look after yourself! 

I think these should be goals for everyone this year! We can always improve areas of our life but sometimes things fall into place without even thinking about it! 

To end on a high here are my 5 peaks from last year!

My new job - I love my new job and I am so happy I took a chance and went for it

Moving in with the boyfriend - the whole things falling into place without you realising really applied to this one! Us moving in together happened naturally in that I was cat and house sitting for 1 week whilst he was away and then I never left! 

Our first holiday together - We had to change our holiday due to the tragic events in Tunisia last year, and it looked like we were not going to be able to go! Thankfully we managed to reorganise for 2016 and still went away to stay at his parents place in Tenerife for 10 days it was glorious! 

My brother getting into the army - this had been his dream since he was 16 and he finally achieved it! it has been a long process but as of March 2016 he will begin his training - I could not be prouder of him and I am so excited for him to be living his dream!!

Starting crossfit - Crossfit has changed my life. Honestly it made me fall in love with my body and what I am capable of. The gym changed my body but crossfit made me love it - I am constantly amazed that when I really push myself the things I can do or lift. How can you not be proud? 
I am excited to compete this year, and would love to be saying this time next year that I will be registering for the open.... goals!

So here is to 2016! 7 days in and your doing ok! 

Live the life you, love the life you live

I love this saying and I feel it is time to start applying it to my own life. 

At the tender age of 25 (nearly 26) I thought by now I would be in a career I was in love with, that I get excited about every day. Of course when I was dreaming this dream my dream job was a photographer travelling far and wide, or a wedding dress designer (aged 7-10) and now when I close my eyes at night and dream of my perfect life everything I already have is there but my job. 

I like my job... but I don't love it. I don't wake up excited to go to work (does anyone), and when I talk about I talk with enthusiasm but not over excited passion. 

Not like when I talk about fitness, training and the gym. I wake up excited to workout and spend my time in the gym, I love reading and researching different exercises to do, push myself everyday and excel at what I do. 

I lost alot of weight between the age of 18-21, I have experiemented with different workouts and getting myself into shape, and I want to inspire others to do the same. 

I want to be the reason someone wakes up happier because they are comfortable in their own skin and love the way they look. 

So the hunt for the personal training and nutrition courses have begun! I posted a while ago about changing my career path, and now I am on a mission. 

I want to work in a gym and be the trainer that inspires others, helps people out and loves their job. I have a trainer at my gym like that and his energy and enthusiasm is catching.

I am putting together my 5 year plan and it is ambitious and exciting, and by the time I am 30 I will be working well into the career I want to do. 

You are never to old to change what you want to do in life, I don't think 25 is old but when I was younger I thought I would be living the dream by now, and I almost am but there are things missing that only I can fix! 

Get excited with my guys! This is the beginning of something beautiful!