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Fit Tips for January

2024 is here! I hope you had a fantastic holiday season! Now it's time to settle back into routine... or is it? Maybe it's the perfect time to make some new routines!

Making Simple & Effective Goals

It's a new year, so that means it's goal making time! So if you've been meaning to jot down some goals, grab your pen! Cause we're going over how to make not just lofty, abstract goals, but a targeted blueprint on how to break those goals down so you can reach them this year!

If reading isn't for you, then you can jump over to my YouTube where I have a full walkthrough video on this exact blueprint, or you can grab your download here & we'll get started!

​Goal Blueprint Worksheet - Katie Garrison Fitness.pdf​

🎯SMART Goals

SMART is a way to clearly define our goals. This is a topic I've covered before, so here's the short version!

• Specific - Know exactly what you are wanting to accomplish.
• Measurable - How will you know you met your goal?
• Achievable - Make sure your goal is challenging but attainable.
• Relevant - Link it to something important that inspires you.
• Time-Bound - When do you want your goal to be met?

⏳Long Term Goal - 1 year

This is a broad long-term goal. Feel free to dream big here! Where do you want to be Jan 1, 2025?

🛑Check Point Goals - Quarterly

Let's break that lofty goal down in to smaller "check points" that we can reach for every 12 weeks (with an extra week for some wiggle room!)

🤘🏼Stepping Stone Goals - Monthly

We'll zoom in a little further on those check points. Divide them into 3, monthly chunks that will be easier to manage.

👣Action Steps - Weekly

Now taking those monthly goals, we can break them down into weekly action steps that will help guide our day-to-day decisions.

This is the secret to success in goal making, without an action plan, big goals are SO much harder to achieve. And yes, you can adjust your goals as the year goes on! These aren't set in concrete, so if you fall behind a bit that's alright, just keep moving forward!

Remember...

Consistent Effort (no matter how much) > Sporadic 100% Effort

Goals for January

As you may have noticed, every month I have a "goals for the month" section in Fit Tips, this is our little monthly reminder to take a look at your monthly Stepping Stone goals! (ah now you see the method to my madness!) Once you've created a blueprint for a couple goals, let's pick a few check point goals to hone in on! Here's a few I'll be working on this month...

• Do zone 2 training 2-3 days a week (1 gym, 1 running)
• Relax after the holidays! Lower RPE in training (6-8 only)
• Read 4-5 books this month (1 professional, 3-4 fun!)

What are your Check Point goals this month?

Last Month on YouTube...

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Deka World Champs Vlog! Watch Here​

Train for Your Goals: sets, reps, RPE, & rest Watch Here

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Goals Made Simple: Your SMART goal blueprint Watch Here​

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Y'all might have noticed I took away the monthly workout section. Basically, having a big variety of folks on my email list now, it's hard to create a workout that everyone can benefit from, so I've decided to stop doing the monthly workouts.

The good news is I have lots of program options for you! I even created a Program Quiz so if you're not sure which coaching program to jump into, you can find out!

​Take the Program Quiz!​

So welcome 2024, we're ready for you! Let's get out there & start crushing some goals!!💥

Speak with you soon,

Katie

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