EPISODE 4
quarter year resolutions
SHOW NOTES:
It’s February! How are your New Year’s Resolutions going?
This episode is about adjusting the New Year’s Resolution as we know it.
Embracing the New Year’s Resolution as an opportunity to implement a goal or a long-term lifestyle change.
How to set SMART goals. More importantly, measurable and achievable.
Introducing the Quarter-Year Resolution: Breaking down a 12-month approach into smaller pieces where the end is visible and the goal is easily digestible. And more opportunities to adjust and more importantly…celebrate your achievement!
THE WTF IS A DAD BOD PLAYLIST!
Nothing pumps you up and brings energy to your workout like a great playlist.
As a huge fan of music, of all eras and genres, I’ve curated a short playlist to complement this episode.
Click here to listen on Spotify!
Hold The Line - Toto
My Sharona - The Knack
Blinded By The Light - Manfred Mann’s Earth Band
Maniac - Michael Sembello
Sweet Dreams Are Made Of This - Eurythmics
Revolutionize Your Fitness Journey: Quarter Year Resolutions for 40+ Dads
Welcome back to the WTF IS A DAD BOD Podcast! I trust all you fantastic dads (and even those who aren't dads) are experiencing a great day and week. Instead of dropping this episode in late December or early January, I chose a strategic time – the period when most New Year's resolutions tend to falter, between late January and early February. As a dad in your 40s, entangled in a whirlwind of parties, family obligations, and the chaos of life, finding a way to simplify and make those New Year resolutions achievable is crucial.
Mastering the New Year’s Resolution: A Fresh Start
As the year draws to a close, we're met with parties, gatherings, and a feast of food and drinks. The New Year, undoubtedly my favorite part of the holidays, symbolizes renewal and a fresh start. In this episode, we'll delve into seizing the opportunity that the New Year presents, contemplating adjustments to the age-old tradition of setting goals at the year's inception.
Crafting Achievable Goals: A SMART Approach
Setting goals is the initial stride towards accomplishment, be it in your professional or personal life. Whether aiming for a promotion, starting a business, or achieving personal fitness milestones, understanding how to set goals is crucial. Let's discuss the art of crafting goals that are not only tangible but also easier to consume and, hopefully, achieve. We'll unravel the significance of making goals specific, measurable, achievable, relevant, and time-bound – the SMART criteria. There is so much to say about this approach to goal setting, however in this case we want to focus on the measurable and achievable components.
Breaking It Down into Smaller Pieces: The Quarter Year Resolutions Approach
The New Year often brings with it the daunting tradition of making substantial resolutions. However, the sheer scale of these resolutions can be overwhelming, leading to anxiety and, eventually, abandonment. Let's introduce a revolutionary concept – Quarter Year Resolutions. Instead of facing a year-long commitment, we'll break down the 12 months into more manageable three-month segments. For example, rather than setting a lofty goal of losing 20 pounds in a year, we'll target a more achievable 5 pounds in the next three months. Periodic check-ins offer a chance to adjust and maintain motivation.
Embracing Quarter Year Resolutions:
Setting Smaller Goals: Break down annual goals into smaller, more achievable targets.
Regular Check-Ins: Assess progress every three months, allowing for adjustments and tweaks.
Adaptable Strategies: If a goal isn't met, review and adapt your strategy for the upcoming quarter.
Experimenting with Exercise: Keep your fitness routine engaging by experimenting with different exercises.
Other Advantages: Celebrate Your Victories
Quarter Year Resolutions not only make your fitness journey more achievable but also provide three additional opportunities to celebrate your victories. Acknowledging your accomplishments is crucial to staying motivated. Treat yourself – a restaurant, an event, or that item you've been eyeing – it's time to revel in your success.
Conclusion: Your Fitness Journey, Your Timeline
Remember, fitness is a personal journey. As a dad with a busy life, crafting a workout routine that fits your schedule and preferences is vital. It's a journey of adjustments and improvements. Release the pressure of starting on January 1; your New Year can commence on any day that holds significance for you. Count three months from that date and embark on your fitness adventure.
Key Reminders:
Track Progress: Keep tabs on your journey but don't fixate on the scale.
Listen to Your Body: Pay attention to how you feel; it's not just about the numbers.
Consistent Weigh-Ins: Weigh yourself regularly but not daily, and ensure it's at the same time for accuracy.
In conclusion, Quarter Year Resolutions provide a groundbreaking approach for 40+ dads to make fitness resolutions achievable, realistic, and enjoyable. It's time to redefine your fitness journey and make sustainable changes for a healthier and happier you. Embrace the concept, celebrate your victories, and remember – your fitness journey is unique and deserves a timeline that suits you.
