Think Beyond 2020

January is here. Time to take stock, reassess your progress and set new goals. But that doesn’t have to mean New Year, New You. Often by the time February rolls around those short-term resolutions have fallen by the wayside. So at PhD, we recommend setting long-term goals with a clear and realistic plan of action.

But keeping yourself motivated all year round isn’t easy. We get that. You need the right training plan, smart nutrition and of course, the support of others. To help you stay on track, we caught up with our ambassadors to hear about their plans for 2020 and get their advice on achieving long-term goals.

“I’ve set quite a few goals for 2020 but one I’m really excited about is stepping up my yoga. Already I can feel it having a really positive effect on my flexibility and my energy levels. Thinking longer term, I’m also practicing mindfulness through meditation. I think that could make a big difference in my snowboarding and just in everyday life. If you’re looking to set your own long term goal, I’d say be realistic about what you can achieve but make sure you challenge yourself too.”

“This year I’m trying to find a better balance between my professional and personal life. That’s something I’ve struggled with over the last few years so I’m reconnecting with friends outside the gym. Spending time around the people who make you happy can have a really positive impact on your mental health. For me that’s just as important as being physically fit. So my advice would be to remember that you have a life outside the gym. Work hard but know when to take time out.”

“This year, I’m really want to travel more and discover new places. Japan, South Africa, the Middle East are all on my list. But my long term goal is to open my own gym, one that crosses disciplines and caters for all; with everything from bodybuilding to crossfit, yoga to strength and conditioning. When it comes to setting goals, I would seriously recommend using the SMART model. That means making sure that your goal is specific, measurable, achievable, realistic and time-bound.”

“I’m aiming to do a triathlon, continue my strength training and encourage more ladies to get lifting. My advice to others setting goals would be don’t put too much pressure on yourself. If it’s a fitness goal, be realistic. Make sure you enjoy what you’re doing because you’ll be more likely to stick with it. Over the last few years, events in my personal life have made me realise just how short and precious life is. You only get one chance. So whatever your goal is, give it your all.”

“I wouldn’t really say I have a New Year’s Resolution. For me, 2020 will be a continuation of my long term goals; improving my strength and fitness, finding the right balance with my nursing studies. I want to become a full time Crossfit athlete, so I’ll be attending as many competitions as I can. In terms of advice for others setting goals, I’d just say no matter what level you’re at, everybody has got to start somewhere. Believe in yourself and remember consistency is key.”

“It’s 2020 and for me that means one thing. Tokyo. This would be my second Olympics so I’m determined to make an impact on the big stage. I haven’t really thought about any other resolutions for this year to be honest because I’m just so focussed on preparing for that right now. But in terms of advice, I’d say set yourself a really ambitious target, but make sure there are smaller milestones along the way. Give it everything you’ve got and remember every step is a move forward.”

“I don’t really do New Year’s Resolutions, but I do take time to look back at what I’ve achieved over the past year, assess and see if I’m happy with what’s gone on. I look at where my fighters are now in comparison to last year. I look at the shape I was in the year before and the shape I’m in now. Most importantly, I think about my family. In terms of goals, for me it’s about constantly improving across the board. If you’re competing, you’ve got to think holistically and leave nothing to chance.”

“I’m practicing yoga every day in January and I’m going to do my best to keep it up. Longer term, I’d love to learn German. My partner is from Germany and speaks fluent English, so that’s something that’s really close to my heart. In terms of advice, I’d say pick something you’re interested in, but also something realistic. Create a plan of how you intend to achieve your goal and be as detailed as possible. That way you’ll know what you need to do at every stage of your journey.”

Whatever you want to achieve in 2020 and beyond, at PhD we’re right behind you. To help start the year right, check out our Performance Nutrition Special Offers online. For more advice on training and nutrition, visit the perform smart zone. And don’t forget to share your progress throughout the year @phdnutritionuk

Written by PhD Nutrition