Out of my 5 challenges, ‘Fit by 40’ is the one that I am going to be focusing the majority of my energies into this year. It’s the challenge that I know that I’m going to find the hardest, but it’s also the one that is most important because ultimately it will benefit my health. So, my starting point is to outline my fit by 40 goals for 2018. I do really need to crack on with it.
For me I know that planning is going to be the key to my success and I find mapping out plans really helpful as it helps me to break down my ultimate goal. I wrote a post about how I like to plan for success here and shared the template that I use when making my own plans.
Here’s an outline of how I plan… (Pin me for later!)
Step 1: My Objective
My overall objective is to be ‘fit by 40’ For me that means that all markers of health fall within a healthy range by the time I reach my 40th birthday on the 21st May 2020.
Step 2: Outcomes
I’ve spent a bit of time thinking about this, and did a bit of research. There are so many different ways of judging whether or not you are physically fit, so I’ve whittled it down to what I consider the most mainstream markers of health. So that I can meet my objective of being ‘fit by 40’ my outcomes, my measure of success is that I achieve all of the following outcomes:
- BMI less than 25 – Weigh less than 11st 2lb
- Waist measures less than 30 inches
- Body Fat less than 30%
- Dress Size 12 or less
- Run 5k in less than 30 minutes
- 40 Sit-ups and 25 Press Ups
Step 3: Planning Actions
For the purpose of planning my actions I have put outcomes 1-4 together and left outcomes 5 and 6 as separate outcomes.
My actions for outcomes 1-4 are:
My actions for outcome 5 are:
Finally, my actions for outcome 6 are:
Step 4: Tracking Progress
The first stage of my tracking is to use a calendar to log my actions on a daily basis. I plan to share these logs via Instagram and Twitter weekly. I think the accountability will help me.
I’m not going to log any numbers on a weekly basis, I find it a bit disheartening. So my plan is to track stats on a monthly basis. So once a month I will record:
- Waist measurement
- Body Fat %
- Dress Size
- Time for running 5k
- Number of continuous, correct form sit-ups and press ups I can complete.
I am also going to record my body measurements head to toe:
- Upper arm
Follow my progress here.
Obviously the rewards are the best bit right? Here are my rewards for achieving each of my outcomes and ultimately my objective of being fit by 40!
| 1: BMI less than 25 – Weigh less than 11st 2lbs – Weekend Away
2: Waist measures less than 30 inches – Pair of Levis
3: Body Fat less than 30%: – Spa Day at Calcot Manor
4: Dress Size 12 or less – Shopping Spree
5: Run 5k in less than 30 minutes – Pro Feet Trainer Assessment and New Trainers
6: 40 Sit-ups and 25 Press Ups – Diamond Earrings (Because diamonds are strong!!)
Objective: Personal Shopper experience (Hopefully on my 40th birthday trip!)