My Updated 2013 Goals

My new year goal setting exercise helped keep me on track in a busy year. After my progress report recently, I wanted to update my goals to reflect my development in 2013.

I used to keep these kind of things to myself, considering them a private matter, but I much prefer getting them out there which gives me some accountability and provides some interesting conversations with people about their dreams and direction. So feel free to grab me and ask me how I’m doing, and please tell me how you’re getting on with your goals.

So here they are – some goals are the same, some are brand new and some are improved or updated versions of my original goals.

Get 7 hours quality sleep each day, preferably 8+
As before. Quality sleep is often overlooked as an essential component of good health. Take naps if need be.

Update bangkokfitness.com at least once every 2 weeks
As before. I want to keep the quality of writing and info high and not just bang out posts for the sake of it though. There are approx 20 weeks left in the year so that’s 10 top-notch posts. Game on!

Continually improve flexibility and mobility
As before. Going to keep this one generic for now.

Sit down as little as possible
Will try to keep this up forever. Job makes it easy for now.

Move around as much as possible
As above.

Do 10 yoga sessions between now and year end
I’ve changed my reasons for doing yoga. Looking more at relaxation than flexibility. Keeping it realistic at once every two weeks.

Eat natural real food as often as possible. Keep processed food and sugar to a minimum. Monitor and limit grain and dairy intake.
Pretty much as before, with adjustments after my food experiments

When I eat badly, make sure it tastes damn good
Cheesecake… Mmmmm

Improve my Thai language
A big chunky fail with this one up to now. Will aim to learn and record 5 words a week and will take 10 Thai lessons before year end

Get out of Bangkok into natural and beautiful surroundings once a month
My first tip on staying healthy in BKK. Important in this great but crazy city

Spend lots of time in the sun
As before. Doing well up to now.

Keep social media time to minimal, necessary levels

When with friends keep my phone in my pocket or out of view, especially with people I don’t see often.

Take phone/device breaks often – when out running, on holidays etc. Call people more (rather than message)
This one is focused more on the fam now – I’ve got set numbers for how often I should call mum, grandma etc. This probably sounds a bit clinical but that’s better than being over here in my own world and not calling for weeks on end.

Surround myself with positive, interesting and inspiring people
To not do this is insanity. Be with people that bring out the best in you.

Be a positive, interesting and inspiring person

Run 100m in sub-12.5
Same. Current Personal Best is 13.48

Run 400m in sub 1 minute
Same. Current PB is 1:04

Run 5000m in sub 20 minutes
Same. Current PB is 20:50. Very determined and going hell for leather on this one right now. It will be mine, oh yes, it will be mine.

Try new things
Makes sense to me. Otherwise life might get monotonous.

Only drink water (with maybe some lime)

Limit coffee to 2 cups a day, and only one milky one
Make my coffee more espresso and coconut oil dominant

Only drink alcohol to the point of having fun and being able to fully function the next day
I find this pretty easy. I enjoy a few drinks but getting wasted doesn’t appeal to me anymore (getting old, maybe!)

Practice Intermittent Fasting
Will try out a few new IF approaches and am planning an updated article to reflect the explosion in popularity of fasting

Do things, don’t talk about doing them
Keep procrastination to a minimum. Act on ideas quickly.

Have 4 articles published in other magazines, newspapers or websites

Hold a handstand unassisted for 15 seconds
A tough one. The ultimate goal being a handstand walk or handstand push up

Give bangkokfitness.com a massive push
Exciting developments coming soon!

Learn more about meditation and incorporate it into my life

Get back into Muay Thai
Will aim to go once every 1-2 weeks. Have already been twice in the last week or so

Find an Olympic pool and swim 1km
Just added this one on a whim. Haven’t swam much since I was a kid, so it would be good to bring it back into play.

Complete the IKFF (Internation Kettlebell Fitness Federation) test for Level 1
They have a particularly stringent test with a pass rate of about 20%

Do one thing every day towards these goals, however small
Keep progressing

Read this regularly
Serves as a good reminder and helps keep me focused.

If you’d like the assistance of a personal trainer to help hit your goals, contact us at BASE for a free consultation.

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5 thoughts on “My Updated 2013 Goals

  1. Jack, we have a good number of mutual goals.. I guess we can always be more healthy.
    I really like the ‘getting out of Bangkok once a month’ and will keep my eyes on places you will be visiting.

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