Last year I listed 5 goals and hit 3 of them; this year I will hit all of them. Also this year I'm going to be much more specific and will be breaking my goals into quarterly goals which will help keep me focused and keep me improving throughout the year. The quarterly goals will be laid out now and will be updated/re-posted as 4 individual posts at the start of that quarter and may be adjusted based on how things progressed during the previous quarter. With each quarter being 13 weeks long it should be easy to track progress.
Quarterly goals will have some basic parameters as well. Biking will have time not mileage goals, although mileage will be tracked in my log. Measurements will take place upon waking up on Monday mornings and will be posted that day. The first day of each quarter I will test myself for number of push-ups, pull-ups, and body-weight squats.
So what do I want to accomplish this year?
January - March (Quarter 1)
o Burn a minimum of 2,500 Calories per week via exercise
o Bike 65 hours for an average of 5 hours per week
o Reduce Body fat by 1.50%
o Reduce my waist measurement by 1 inch
o End of quarter weight of 195 pounds or less
o Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%
April - June (Quarter 2)
o Burn a minimum of 3,000 Calories per week via exercise
o Bike 78 hours for an average of 6 hours per week
o Reduce Body fat by 1.50%
o Reduce my waist measurement by 1 inch
o End of quarter weight of 190 pounds or less
o Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%
July - September (Quarter 3)
o Burn a minimum of 3,500 Calories per week via exercise
o Bike 91 hours for an average of 7 hours per week
o Reduce Body fat by 1.50%
o Reduce my waist measurement by 1 inch
o End of quarter weight of 185 pounds or less
o Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%
October - December (Quarter 4)
o Burn a minimum of 4,000 Calories per week via exercise
o Bike 104 hours for an average of 8 hours per week
o Reduce Body fat by 1.50%
o Reduce my waist measurement by 1 inch
o End of quarter weight of 180 pounds or less
o Increase my consecutive number of push-ups, pull-ups and body-weight squats but at least 10%
Expected Totals for 2011:
o Year end weight of 180 lbs. or less
o Body Fat below 18%
o Waist measurement of 34 inches or less
o Measured caloric burn of at least 169,000 calories
o 364 hours of biking (estimated 2,500 miles)
Additionally:
- I will stop biting my nails
- We will volunteer more as a family (like we did with David’s Drive 831)
- I will post more often with updates, news, and items of interest that I think you will enjoy.
