How SMART Are You?These past few weeks my blogs have focused on helping you create achievable goals. New Year's Resolutions are fun and sexy, and most of them have failed by now. Friday was New Year's Resolution Ditch Day, the day when most folks fail on their resolutions. Did you make it to Friday with your NY Resolutions? That's why I'm not an advocate of NY Resolutions. Instead, I like to see folks make SMART goals. SMART goals are specific. Instead of saying you want to get to the gym consistently. Your SMART goal is to get to the gym 12 times this month. SMART goals are measurable. Attending 12 classes this month is a measurable goal where as going to the gym consistently is not. SMART goals have a plan. You will pack your gym bag the night before you plan to attend class. You will enroll in class and set a reminder on your phone. You will block out your schedule so no one can take your gym time away from you. SMART goals are meaningful to you because they move the needle in the direction you want to go. You want to attend 12 classes per month because you want to have a lower resting heart rate. A lower resting heart rate will reduce your risk of hypertension, heart disease and might reduce COVID symptom severity. SMART goals are time bound. You will attend 12 classes in January, and then 13 in February (because you won't miss The Open on Fridays). This is more specific than working on "being consistent". The best thing about a time bound goal? You have an end point and you know when you've achieved you goal! How great is that? How can you make your New Year's Resolutions into SMART goals? How can you make anything you want to do into a SMART goal? Share with us in the comments. I'm helping everyone create SMART goals for 2023 during our New Year Check in. Be sure to schedule yours! Download your 2023 Goal Worksheet and schedule your New Year Check-in with me by clicking the button below.
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Today is the start of the 4 week Row'd Royalty on-line indoor rowing competition. We have been competing in Row'd Royalty for the past 7 years! It's always a good time and every year there's at least one workout you will never forget. Half-marathon? 10K? It's always memorable. You can participate as an individual or on our team. Since we teach you all how to row properly our crew always finishes well every year. We've had quite a few top 10 individual finishers and our team has consistently finished in the top 15. Won't you join us this year? If you have an erg at home you can certainly row along with us! It wouldn't be Friday without a recipe. To celebrate #foodiefriday and the first day of Row'd Royalty enjoy this nutrition guide for rowers from the Great Britain Rowing Team. I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character.
You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency. Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit. The time for being competitive is when you're in an actual competition like the Row'd Royalty or The Open. Competition reveals our character, our grit, our fortitude. Competition is the culmination of months of training and practicing. And, competition season is upon us. Row'd Royalty starts TOMORROW and we want you to officially sign up for it. Let's have some fun together! |
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