January 15, 2014 Sam Mugavero

01/16/2014 – 2014 GOALS!


Welcome to 2014! We are roughly halfway through the first month of the year and you’ve been bombarded with Happy New Year wishes, advertisements encouraging you to “change” X, Y, and Z about yourself, and discounted gym membership offers. Now that the craze is starting to die down, I am going to ask you not to change or join my fitness program (at a discount or otherwise), but to set your sights on something for 2014 and work your tail off to get there.  Before declaring your goals, here are a few questions to ask yourself.

What do I want to accomplish this year as it relates to my health and fitness? 

What tools/skills do I already have to help me achieve my goals?

Who can support me in pursuing my goals?

If you haven’t been able been able to identify any goals for the coming year, why not? If you are actively engaged in a training program, you must have some driving force behind all the sweat, soreness, and callouses you experience during your training! So…pick something that makes you tick, gets you fired up and excited, and write it down. Then, tell others so you have support. Next, make a plan for achieving your goal(s) and finally, work your butt off training to accomplish your goal(s)!

Every year, I set a few fitness/health goals for myself and I train hard to reach them. I am sharing my goals from 2013 and my goals for 2014 with you…for support, for accountability, and because writing them down and sharing them make it more difficult to forget!

Here’s a recap of my fitness goal from 2013. If you notice, I fell short not once, but twice. I am batting 0.333. If compared to a baseball batting average, I make a pretty solid candidate for the Hall of Fame!

GOAL #1:  Clean and Jerk 225 pounds by 11/30/2013. 

RESULT: I cleaned 235 pounds and I hit 220 pounds on the Jerk. When I then put the two movements together to achieve my Clean and Jerk goal, I fell short and ended up failing at 225 pounds after succeeding at 220 pounds. I came up 5 pounds short of my goal. Technique and some additional strength will get me there. I’ll keep working!

GOAL #2:  Run a 5 K in under 18 minutes by 12/31/2013.

RESULT: I missed this goal by a long shot. My best 5 K race of the year was 19:02…I have a lot of work to do in this area if I am going to achieve sub-18 minutes!

GOAL #3: 100 consecutive Russian Kettlebell Swings  with 24 kG bell.

RESULT: Completed on April 24th, 2013…a little bit faster than I expected. Perhaps I should have reached a little bit higher like 150 swings.


What are my fitness/health goals for 2014?

GOAL #1:

Run 100 days. Interval workouts, tempo runs, and races all count toward my total. Through 01/14/2014, I have completed 4 days of running.

GOAL #2:

Win my age group in the 2014 Greenville Dirt Series. The first race is 01/25/2014.

GOAL #3:

Go 90 days without any alcoholic beverages. My rationale for this goal is to monitor my performance, improve my sleeping, and see how productive I can be with my mind completely unaltered at all times. It’s an experiment and one that will be interesting. I began my streak on 01/06/2013…it’s been 11 days (today included) and things are looking good! Check back in a few weeks to see an update to how my experiment is going.

So, now it’s your turn. Put yourself out there and post your goals to comments or Facebook. We’re here to support you and check in with you about your progress. Good luck!