Goals in a gym
It can be easy when you first start your fitness journey to come in to the gym and do a little of this, a little of that, and maybe see some progress. Especially if you’re new, or had taken one of those “extended vacations.” Eventually though, to keep seeing that progress, you’ve got to sit down and set out some goals.
While it can definitely sound intimidating to write down your goals and think about what it is you can achieve, it’s the very first step to getting them. When you sit down to think about your goals, you want to make sure you follow these 5 rules, and they’ll help keep you on track!
1. Limit The Amount. Make sure that you don’t set 10 different fitness goals all at the same time. An easy way to do this is to sit down and list off everything you think is the most important thing in the world to you. Whether that be a double bodyweight deadlift, a sub 4 hour marathon, 6 pack abs, just like when you brainstorm, no bad ideas. Got your list? Good! Now, pick three of them. That’s right. Just the three. Then make the rest of the list only about those three.
2. Get Realistic. Check out those three goals. Any really big goals? The ones that make you just a little scared and want to hide in the corner? That’s awesome! But, and this is big, keep in mind where you are and where you want to be. So you want to lift a double bw deadlift, but you don’t know how to load bumper plates on a bar… So you want that sub 4 marathon, but walking to the fridge for another beer gets you a little huffy… So you want those abs but damn if someone didn’t bring donuts to work again… It doesn’t mean you won’t get to those lofty goals. What it does mean is you’ve got to look at the steps to take to get there. Like starting with learning proper deadlift form, beginning a walking program, or just saying no to dessert sometimes. Which takes us to the next one.
3. Get Help! This is huge. Yes you can do it on your own. Sure you can make all the mistakes yourself and figure it out. Or you could also get frustrated not being able to figure it out and quit. Get help! It can be as simple as finding a friend to keep you accountable. You can find a trainer who specializes in what it is you want, but don’t knock the effectiveness of an accountabili-buddy.
4. Tell Everyone. This one is a little weird and sometimes people really shy away from it. But seriously, tell people. Keep in mind those people that will support you and stay within that group. Others, who will tear you down, don’t deserve to even know. You don’t have to get into all the specifics, but if your goal is to eat healthier, tell the people around you. If your goal is to run more, tell them. By telling people, you’re saying that it’s important to you and they’ll ask you about it regularly. They may not know half of what the ins and outs are, but they know it matters to you and can help support you. Then, when they do come asking, little sucks more than having to tell someone you gave up. It’s harsh, but it will help tremendously.
5. Give Credit. Lastly, give yourself credit when it’s due. Make sure you earned it though. Patting yourself on the back for nothing makes you think it’s already done and, if that’s the case, you will get no progress. But if you eat dessert every night and the next week you only eat it three nights; dammit, give yourself credit. When you feel like the gym is a hopeless place, but you still show up and work hard at achieving something, that is deserving. Don’t save your self praise for the big things, but acknowledge the small victories on the path towards the goals themselves.
Limit the amount, be realistic, get help, tell everyone, and give credit. 5 things, simple enough, but together, immensely powerful. Find the goals that are gonna get you jumping out of bed in the morning. Once you find them, crush them!
And don't forget...
Welcome to the BHF newsletter. We'll use this to provide updates on programming, gym events, and more. If you aren't a member of the BellHaus Tribe, come check us out!
April Programming Notes
We have been working real hard for the last 8 weeks and it’s all about to pay off. This month, on the week of April 10th we are going to be re-testing our 5 rep maxes in our three movements. Remember to keep your expectations real. The reason we have been doing our goal weight once a week is to give us an idea of the weight we should be shooting for. I know that I am very excited to see everyone’s growth from our last 8 weeks!
After we finish this powerlifting cycle we are going to move some things around a little. We will be moving our squats to Monday/Tuesday Strength and focusing on our front squat movement, while moving our deadlift to Saturdays. Our Wednesday/Thursday Strength will change from a bench press to an overhead military press in order to build some stability on our feet.
Not only that, but we will be taking the next two months to work on our pull ups in order to build our upper backs for all that flexin’ on the beach this summer. We will be utilizing a pull up program that relies on consistent practice and your coach will make sure to go over it with everyone in classes.
Coaches Spotlight: Q&A with Matthew
Frankly, they’re awesome. I’ve done a number of different things over the years, including long distance running, more crossfit style workouts, natural movement work, and olympic lifting. I have yet to find a tool to work with that provides both the cardiovascular health I currently have and the strength that a kettlebell does. I supplement my kettlebell practice with powerlifting, but the kettlebell not only increased my strength by leaps and bounds, but my mobility and flexibility, without much true focus on it.
Who is your favorite band to listen to and why?
Shakira...Because hips don’t lie yo.
What is the best kettlebell movement for anyone to do and why ?
The military press: I once learned that the key to happiness is to press heavy shit overhead. I like being happy.
What drives you to work out regularly?
I have found that in everything we do in life, strength helps. I have yet to find something where being weak will help me. I like strong.
What else do you do when not teaching at the gym?
I actually teach fitness at a retirement home. Stayton Fit is the name of the class I do twice a week at Stayton, with about 40 or so people each day. I also do personal training and have taught the kettlebell swing to kids 8 years old and folk 90 years young.
Community Spotlight: Social Running
When it comes to the community here in Fort Worth, we have many different people doing very exciting things. You might have had the opportunity to work out with members of ours, Brian and Jeanette Frank. But what you might not know is that they also run a little running group called Social Running. And by little I mean quite a large group, averaging 100 people every Wednesday night, and races throughout the year up to around 1,000 people.
Every Wednesday, Social Running meets at the Clearfork FoodPark off of University at 7:00. They go on a social run into Trinity Park on a 4 mile loop, finishing with friends, fun, and a group finisher photo. It’s an awesome way to meet new friends and find new running buddies in town. They accept all levels and it is definitely recommended if you are newer to the running community in Fort Worth or just looking for some accountability. These Wednesday night runs are based around the idea of building community and are always FREE!
Make sure to check out their website and see the many different events they are hosting, some like the Wednesday night social runs, and other, larger, timed events such as their ever popular Mimosa Runs.
Come join us this Wednesday, April 12th, as we help Social Running celebrate their 4 year anniversary. They will be doing raffles and our own coach Matt and Puppers will be out supporting. It starts at 6:30 and there are drink specials after the run.
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