WOWZERS. I can't believe this year is coming to an end! It always comes up so fast!
I take the month of December to not only grind hard (always grinding), but to reflect on the year and manifest what the new year is going to look like.
This post is going to focus on my personal fitness goals and body composition.
2017 Fitness, Body Composition + Goals
This was the year that my training truly changed. I have been lifting for a few years, but this year I was PROGRAMMING my strength training. AKA I was deliberately using different styles of training to get stronger and break through plateaus.
I focused on progressive overload to the MAX and put my attention towards 3 main lifts: bench, squat, and sumo dead lifts.
There were ups and downs. Some days I felt weak. Like I wasn't progressing. I questioned if I should EVEN be lifting!?
Trust me, I have even cried in the gym... multiple times.
But most days were amazing. I set goals and I took action on how to achieve these goals. I go into the gym with purpose and I leave feeling accomplished. I plan on continuing that throughout 2018.... but being even stronger ;)
This is my body composition at the beginning of December 2017. As for weight, it honestly has not changed much, but the shape of my body has.
My weight fluctuates. But that's normal. I worry less about weight and more about my performance in the gym.
The biggest strength improvements have been in my legs (glutes, quads, and hamstrings), and my chest.
Prior to this year I was not benching. Now I am benching 3x a week. Kinda fell in love with a move that I used to fear.
My shoulder definition has improved, but that's a goal of mine for the new year - focus on finding the "right" shoulder strengthening for me to see MORE growth.
And even though my leg strength has improved, I'd like to feel more confident in my squat. Another goal for the new year.
My relationship with the gym is the best it has ever been. Why? Because I go in with a PLAN. I know exactly what I'm doing each session and for what purpose.
My food intake has also increased quite a bit this year, especially the last half. This has helped increase my strength + muscle mass greatly.
I still eat intuitively but I ensure to fuel my workouts properly (and in a way that works for me), to see results. That can take experimentation. But it is possible.
This lifestyle is truly incredible. You get to experiment with your body, how strong you are, physically and mentally, and you get to HAVE FUN.
Seriously, if you aren't having fun, you need to re-evaluate what you are doing.
Is it because you aren't progressing? You don't know what you are doing for your goals? You don't have accountability? You are bored?
My 12-Week Guide To The Gym
I am gearing up for the second round of my 12-Week Guide To The Gym. This program is very similar to the way I train. And if followed with dedication, passion, and positivity - YOU WILL SUCCEED.
You learn the ins-and-outs of the gym, terminology, HOW to train for your goals, exact exercises, reps and sets you should be doing and more!
All details can be found HERE.
This program also takes into consideration FLEXIBILITY. I have women who have done the program from home, who have modified the program, who have had to take weeks off. There is NO PRESSURE to be consistent 100% but I do recommend being dedicated and as consistent as possible - that leads to the best "results" in terms of learning and moving forward.
If you are interested, please reach out to me on Facebook or email me at firstname.lastname@example.org to reserve your EARLY BIRD spot!
I am so excited to work with you and we can crush goals TOGETHER!
oh and p.s. check out this video about New Year's Resolutions and if you are just setting goals or are you ACTUALLY doing something about them?