30 days ago I realized that having one huge fitness goal was dragging me down mentally and discouraging me from keeping up with my training.
So, I opted for setting smaller goals so I could be encouraged by my ongoing progress.
Let’s see how I did…
- Run for a consecutive 15 minutes without pain in my knee
- Increase treadmill pace from 5.2mph to 5.5mph with no knee pain
Semi-check. Treadmills suck, so I’ve measured the time it takes me to get 210m – the length of one lap on the track instead. I’ve been able to cut the time from 75 seconds to 70 seconds.
- Complete spin class at an average heart rate of 155bpm
Check. I just did this yesterday!
- Increase swim pace from 28 seconds to 25 seconds per 25 meters
Semi-check. The weekend after posting these goals I managed to hit my target but haven’t been able to get back to it since. I remember telling myself before I started the lap “You are amazing, you’re a goddess, you can do anything you put your mind to, you’re strong willed, focused and determined to do this. GO!” It was the best darn swim I’ve ever had.
- Increase weights from 10lbs to 12.5lbs when completing upper body exercises.
Check. I switched about 2 weeks ago.
This stetting smaller goals thing is fantastic!
I feel much more accomplished than I did last month.
Okay, on to my next set of 30 day goals…
- Complete my first 10k race in May
- Build a new strength training plan – focus on heavy core + hip work
- Try wall climbing – could be a great alternative to building leg strength
- Get back to swim pace of 25 seconds per 25 meters
- Complete a solid 45 minute time trial at 90rpm with resistance of ~7
To kick off my next 4 week program [added to my workouts page along with a bunch of awesome swim + spin workouts], I thought I’d whip up a batch of high protein, sugar free bars for clean + quick fueling after my workouts.
Dare I say I like them more than the original Runner’s Repair cookie? *gasp!*
Chocolate Hemp Runners Repair Bars
Gluten free, Dairy free, Sugar free, Yeast free, Grain free
These little morsels are fantastic as a take along in your gym bag and have a similar consistency as a soft cookie. They’re quick to make, portable, sugar free, tasty, and will save you loads of money on store bought energy bars.
- 1/2 cup cocoalmond mania butter*
- 1/2 cup shredded unsweetened coconut
- 2 eggs
- 1/3 cup Manitoba Harvest hemp protein powder*
- 1/4 cup hemp seeds
- 1 tbsp cacao powder
- 1 tbsp ground chia seed
- 2 pinches of white stevia powder*
*note – You can replace the cocoalmond nut butter with straight up almond butter. As well, you can replace the hemp protein powder with a powder of your choice. If you don’t like stevia, you can replace it with 2 tbsp brown sugar.
- Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.
- Add all ingredients to a medium sized bowl and stir until mixed. The dough should be pretty dense.
- Pick up about a 1/4 cup of dough in your hand and shape into a bar. Place the bar on the prepare cookie sheet and repeat with remaining dough.
- Bake for 10-15 minutes or until toothpick inserted comes out clean [mine were perfect at 15 minutes].
- Allow to cool for 5 minutes before transferring to a cooling rack.
Makes 12 bars.
2 bars = 10g protein and 5g fiber, Horrah!
What are your fitness goals?
Do you set yourself up with small, or big goals?
What’s the biggest thing you’ve ever accomplished or are most proud of?