A new year means more failed new year's resolutions...
Or does it???
So we’re three weeks into January…how are your new year’s resolutions going so far? We tend to make these resolutions after reflection on the past year as a way to improve the lives of ourselves and others. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them.
Resolutions fail due to a combination of unrealistic goals and a lack of accountability. We resolve to quit smoking, lose weight, exercise more…. And that’s great! But they’re not always very exciting and don’t always give you a whole lot to look forward to. Instead, why not try a different approach... challenge yourself.
I got an email from Meg Gallagher (Founder of Strong Strong Friends) earlier this year and she shared a list of new year’s resolutions that aren’t weight loss or physique based. I thought they were awesome so I’ve picked out my some of favourite to share with you.
Get a muscle up
Try old times strongman tricks like: finger push-ups, tearing a pack of cards, picking up a chair by one leg, or gripping an open door
Try an acro-yoga class
10 Ring Dips unbroken
Take a pilates class
Climb a peg board
Try Rock Climbing
Train to complete a ninja warrior course
Master the front lever
Register for a Tactical Strength Challenge
Hang from a pull-up bar with one hand for 1minute +
Do a one-handed pushup
Work up to your heaviest carry possible. Train the farmer’s walk, suitcase carry, press carry, waiter’s carry, sandbag carry, and the fireman’s carry.
Learn bad-ass strongman competition movements like pulling a semi, lifting a small house, and stone carries
Complete the Birthday Squat Set, and squat your bodyweight for however many years old you are in one set.
Do one of the 2017 Crossfit Games Workouts - or all of them!
General Physical Preparedness and Cardio
Learn how to box
Incorporate weekly sprints into your strength program
Learn how to surf
Go paddle boarding
Complete the Crossfit Hero Workout "Murph"
Finish 100 burpees without stopping
Train to save your own life with the Earle Liederman fitness test: swim at least half a mile; run at top speed for 200 yards; jump over an obstacle the height of your wast, 15-20+ (males)/10 (females) chin ups unbroken, 25+ (males)/15 (females) dips unbroken
Test your broad jump (Females get over 180cm for an excellent score, Males get over 230cm)
Test your mile time at the beginning and end of 2018
50 Unbroken Double Unders
Take a cycling class
Try a triathlon with friends
Incorporate night-time casein shakes or treats
Drink a gallon of water a day
Eat a breakfast that has at least 20g of protein
Ditch fast food for 60 days
Learn how athletes use food for fuel with an RPStrength Ebook
Use a fresh meal delivery service
Focus on getting unsaturated fat: almonds, avocado, salmon
Try a new healthy recipe each week
Bring in a healthy snack to share at work
Try coconut water during workouts
Mobility & movement
Learn to do the splits or a pancake
See a physiotherapist
Try acupuncture or dry needling
Balance in crow pose
Increase flexibility and get into bridge pose
Experiment with self myofascial/trigger point release (foam rolling, trigger ball, kettlebell)
Track your workouts with a fitness tracker or smartwatch
Hang on a pull-up bar for 3 minutes a day,
Hang upside down for 3 minutes a day
Go back to basics and improve coordination with some quadrupedal movements
Kick up into a handstand every day (it’s ok if it’s just practice)
Improve your shoulder/wrist mobility to get in the proper front squat rack position
Take a self-defence class
Never hit the snooze button
Establish a consistent dynamic warm-up routine
Establish a consistent night/morning routine
Try a sensory deprivation tank (float tank)
Start a meditation practice
Go on a meditation or yoga retreat
Commit to waking up at the same time every morning
No screens or phones in bed
Recover with regular epsom salt baths
Improve thoracic spine mobility with a posture-pro or bak-balls
Read a book a month
Listen to training and competition meditation talks on Headspace App
Challenge yourself with these new years resolutions and see where this year can take you! Get out of your comfort zone because that's where the magic happens.
Happy New Year and bring on 2018!
- Tony Nguyen