5 Year End Tasks: #4
Resolutions. Goals. Dreams. Whatever you choose to call whatever you set out to achieve in 2025 make it good. The trouble with goals is we make them too broad and without any accountability or time deadlines. Of course the most common is losing weight. Losing weight how? And do you care if it is muscle or did you really mean lose body fat? Sometimes losing body fat and gaining muscle involves gaining weight on your body. But are you healthier at that body composition at that weight? Probably.
Being more intentional with your goals has been a game changer for me over the years. And now with AI apps such as Chat GPT it is easier than ever to build a plan. Having a plan is the first step. However, you must be motivated to achieve the goal for long enough to establish a habit of consistent behavior to achieve the end result you want. Real change in our lives is not easy. We settle back into old habits so quickly.
Working to set a SMARTER goal is a good place to start. The term SMARTER stands for Specific; Measurable; Achievable; Relevant; Time-bound; Evaluate; Revise/Reward. Following this framework forces you to narrow it down to a format, if followed, should point you toward success. Or at the very list get you on your way and you can REVISE as needed according to the SMARTER goal framework.
Another idea that has helped me to achieve goals in the past is not having too many. Seriously? Are we all going to start 10 new things on January 1? Nope. If you have ten things you want to accomplish break them down into the quarters or months or some other manageable time. Do not try to make huge changes in all facets of your life at once.
I have three areas I intend to work on in 2025. All vastly different and in different “life buckets” One for work, health and relationships. I will not be sharing exact details of my goals except for one. I used Chat GPT to help me write the goal and even get it into daily activities to help with my progress. After reading Outlive by Peter Attia, I want to increase my VO2 max. I had a surgery in July of 2022 and since then my VO2 max has never gotten to the levels before surgery. I had a conversation with Chat GPT and came up with the following SMARTER goal statement: By December 31, 2025, I will increase my VO2 max from 37 to 45 by completing 2 HIIT sessions per week and 3 strength-training sessions per week, while incorporating steady-state cardio and prioritizing recovery. My milestones are to achieve a VO2 max of 40 by May 31st, 42.5 by September 30th, and 45 by December 31st. I will track my progress monthly using a fitness tracker and adjust my plan as needed.
I already have a consistent habit of exercising 6-7 days a week so this is an achievable program. In fact, I was even able to get it drilled down to specific workouts and days of the week.
Weekly Workout Schedule
Phase 1: Building the Base (January - May)
Goal: Reach a VO2 max of 40. Focus on gradually increasing intensity and volume.
Monday: Strength Training (full body) + Yoga/Stretching
Tuesday: HIIT Workout A (4x4 Intervals)
Wednesday: Steady-State Cardio (30-60 minutes at 60-70% effort)
Thursday: Strength Training (upper body focus) + Yoga/Stretching
Friday: HIIT Workout B (30-20-10 Method)
Saturday: Strength Training (lower body focus) + Steady-State Cardio (optional)
Sunday: Yoga or Active Recovery (light stretching or walking)
I found this way to work on the goals very helpful. Let me know if you use it and how it works for you! Tomorrow I will discuss getting all of this on my calendar and when I will review.