2020 – Close Out The Year on a Positive Note

We can all agree that 2020 is not at all how any of us planned. Everything feels out of our individual control and it’s easy to just coast and see what happens or fall into a depressed state. It can be an emotional roller coaster with cancelled plans, inability to follow through on our intentions and the lack of physical connection with those who inspire, challenge and support us.

We’re seven months into 2020 and five months into the pandemic. It’s a great opportunity to reflect on the year so far and adjust as needed to assure our final five months of the year are as good as possible.

Recap – It’s a great drill to grab a piece of paper and answer the following questions:

  1. What are the highlights, accomplishments, and positives of 2020 so far?

  2. What were the struggles of 2020 so far?
  3. What do you wish you would have done that you did not? What opportunities did you not act on that you wish you would have?

As you examine your answers above, do you notice any trends? For example, if your highlights are of a certain type, can you include more of the same in the next five months?  If there are certain things you wish you would have done, can you add that to your plans for the next five months?

Set your intentions for the rest of the year:

You can either coast through life and see where it takes you – you’ll wind up somewhere but it may not be where you want! Or you can create a map of who you want to be, what you want to do and what you want for your life.

So, be very clear with your goals for all aspects of your life…physically, professionally, mentally, relationships, home…Paint a very vivid picture of what your dream life would look like. Write it down! The brain processes things differently when it’s written down and you read it.

Grab a sheet of paper and create a list of all the goals you would like to achieve for the rest of the year. It is your personal wish list or game plan. Remember when you were a kid making up your Christmas wish list. You wrote down everything under the sun. You did not care whether you thought you would actually get it or not. You wrote it anyway. Write down anything you want to achieve. So in terms of health and fitness, which goals, if you achieved it, would make this year unbelievable? Do you want to commit to workouts, healthy nutrition, weight loss, stopping smoking etc? What are your health and fitness wishes?

Setting goals is the key to success. 

But it is not enough to say, “I want to get into shape”.
Effective goals are Specific, Measurable, Attainable, Reward-based and have a Time frame.

Here are some examples of SMART goal setting:

  • Hike a new trail once per month for the next 4 months
  • Complete 24 workouts by August 31st
  • Resistance train every Monday, Wednesday, and Friday so complete 12 strength workouts by August 31st
  • Take a virtual yoga class once per week so complete 12 yoga classes by Nov 1st
  • Train for and complete a virtual 5K in September
  • Drink 8 glasses of water every day by September 1st

Each goal is clear, action-oriented, easy to measure your success and has a deadline. Now go back to your fitness wish-list and make sure each goal is specific, measurable, attainable and time-framed. Revise all your goals to make them as SMART as possible.

Do the same for every aspect of your life – your career, relationships, mentally, home etc. For example, you might set a goal to connect with your out-of-town relatives once per month on a zoom call. You might use this time during the pandemic to take a course that would enhance your career, learn a new language, organize the garage or take care of your backyard landscaping.

Taking Action

Be a Human Doing, not just a Human Being. You can’t just set goals and dreams, you actually have to DO something.

If you are undertaking a major lifestyle change, the big picture may be a bit overwhelming. Take the big goal and split it into small, easily achievable goals and itsy bitsy baby steps. It will help you succeed on a regular basis and that will give you the momentum you need to reach the ultimate goal.  It’s called “Results Momentum.” No matter how small or insignificant the action step is, if you do it, it will give you the belief and self confidence to achieve the next goal and the next goal and soon you will be there!

Go back to your fitness wish list. Take the top 1-3 goals from your fitness wish list and break them down into smaller goals and action steps that will act as milestones towards your ultimate goal.

For example, let’s say you set a goal of doing a Half marathon this year. Well, a live race isn’t possible under the current conditions, but that doesn’t mean you have to give up on your goals. Focus on what you CAN do not on what you can’t do. You could complete a Virtual Half Marathon instead. Here’s how you’d break it down into smaller action steps.

  1. Purchase new footwear by August 7th
  2. Consult with a personal trainer for a live or virtual session to get help with designing a training program by August 7th that will slowly progress you from your current mileage to being able to complete 13.1 miles safely
  3. Schedule 3-4 runs or walks a week into your calendar
  4. Register now and pay for the local Virtual Half Marathon event in October so you are committed
  5. Start to plan where you will do your half marathon course. Rally your family or close friends to support you during your training and your race. Create your best, ideal, virtual race day experience. Plan to have your loved ones there to cheer you on during your virtual race. Celebrate your accomplishment!

This year doesn’t have to be all doom and gloom. Don’t waste away the next five months. Start this process now and you can be thriving during this global pandemic and crushing 2020!

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a complimentary initial in person or virtual personal training appointment to help get you started. Email us for more details.

We Are Open!

Northwest Personal Training is NOW OPEN! We are SO EXCITED to see you! For Private Training, you’ll have the option to continue doing virtual training, outdoor training or training at the studio. For Group Fitness classes, you will be able to continue doing virtual online classes (live or saved) and we are also going to host some outdoor programming.

We specific safety precautions that we have in place so please watch this video where I explain everything we are doing to keep you safe.

Here is a link to our Reopening Protocol in detail so you can review closely.



Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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