Goal setting: Easy and for some, terrifying for others. If you're eager to make progress, however you define it, I promise you will benefit from being able to clearly articulate your goals. These could be health/performance-related, professional or financial goals, but often most neglected - existential, relational, emotional, environmental, and mental goals.
Precision Nutrition describes that when “Deep Health” is achieved “all dimensions of health are in sync, instead of just the physical.” It is about how we “think, respond, solve problems, and deal with the world around us". Powerful.
And so, with a New Year upon us, I wanted to share how I work towards my version of “Deep Health”, with a yearly review, an annual goal-setting session, and 10 questions I asked this year to get the creativity and growth happening.
TOPIC 1: PERSONAL FINANCE (DEEP HEALTH-EMOTIONAL/MENTAL/EXISTENTIAL)
The first topic was money. Not just because I am an entrepreneur and founded my business in times of a global pandemic, but because I recently found financial stability through active goal setting. I wish people would talk more openly about finance. Four years ago, after separating from my long-term partner, I found myself starting over again, in every way. A financial intervention was a must, not just for survival, but for my sanity. It is true, that at times I was quick to lose my temper and overly emotional about small, meaningless things. But it wasn’t about the things or the incident at hand, I was stressed about my finances. I’ve come a long way since then, and it is all because of goal setting, having a plan, and taking action.
Now, four years later, as a proud business owner - I am debt-free, have a safety net to fall back on, and am working on future investments. Here are the first questions I asked myself in my 2020 Review:
Question 1. What were my total earnings in 2020?
Question 2. What did I spend my money on?
Question 3. How much did I save?
The first question may be easy for some, for others, you may need to do some digging. The second question took way more effort. I started a personal finance tracking sheet for 2020, and completely tracked every penny I spent in the first, and fourth quarters of the year, then compared. It was a gutting, painful experience. Admittedly, money had been the #1 most stressful thing that (had) kept me up at night. Knowing this, earlier last year, I hired an accountant. I had a plan, I had professional help, and I could sleep better at night knowing I was secure with the safety net I had saved for myself. I also felt a sense of pride when it came to my business, knowing my investments in 2020 were paying off and were continuing to grow. Alas, these questions painted an accurate picture of my reality (and after about five hours of research into my financial records), helped me to articulate what I valued most for myself and the future.
From this I came up with my first (two-part) goal for 2020: 1 a) Invest in more than just my own business, 1 b) Continue building savings so I can buy property.
TOPIC 2: PERFORMANCE (DEEP HEALTH -PHYSICAL/EMOTIONAL/MENTAL/EXISTENTIAL)
To know me is to know I LOVE to run. It’s my reason for being, my greatest joy in life, and I live, train, work, and play so I may be a stronger runner. My training goal, (a decade down, with the rest of my life to enjoy) is to be able to run and enjoy running for the rest of my days, simply because it is when I am most my most authentic, happiest, at-peace self. Here were my questions:
Question 4. How many runs did I do, how many kilometers were logged?
Question 5. What are my running goals this year? Any new locations?
Upon review, I learned I logged over 2,000 kilometers and completed over 200 runs this past year. I spent more time running than any other activity- other than sleeping (which I am proud to say has averaged 8hrs a night for the last three years, as a result of goal setting and tracking, the goal being to help prevent injuries in the future so I may continue to enjoy running). And that made me feel pretty damn accomplished.
A few years ago, for an art project, I’d completed a hand-drawn, extra-large-sized pie chart of how I spent my time in 2017 (what a trip). After years of struggling with an eating disorder, the thing that occupied the most time for me was food-related (cooking, shopping, planning my meals, eating, eating out, stressing about eating…), and it was clear I still had disordered eating habits that needed to be addressed, as these were not necessarily joyful times for me. I’d set a goal to improve my relationship with food, and invested my time in more activities that brought me joy (running, art, music, writing, hiking…) Now, three years plus later, I’ve learned to love my relationship with food, and it helps, never hinders, my athletic performance and joy for life. It’s a fabulous balance of life/sport that works for ME. I can eat a pizza because it brings me happiness just as easily as I can eat a bowl of beets and a shake after a workout simply because I honestly love to eat this way.
I was emotional (stunned mostly), that after the shit-show that was 2020, I was proud of how I spent my time and happy it was on something that brought me so much happiness. I wondered how much of my personal success this past year was as a result of spending so much time doing something I truly loved… and the possibility that maybe I had maintained and improved my health, and the ability to be dependable, as a result of this difficult time in history, coupled with my unwavering romanticism with my sport. I could run around the world. I could run in the Olympics, I could defy world records. Truly, the truth lies in the data.
In 2020, I ran more distance, and more frequently than ever in 10 years. Almost double.
As I set my sights on my 2021 running goals, I am curiously researching uncharted terrains having recently acquired a trusty compass, as I passionately map out my next adventures.
TOPIC 3: STRESS + WEIGHT MANAGEMENT (DEEP HEALTH: MENTAL, ENVIRONMENTAL, PHYSICAL, EXISTENTIAL)
At top of mind during unprecedented times, when I see my clients, my friends, my family suffering as a result of stress; after personally experiencing sleepless nights after starting my own business in these crazy times, I have to ask:
Question 6. How do I plan to manage/lower my stress in 2021?
Question 7. What is the most sustainable way for me to manage my weight in 2021?
I reflected on the things that worked for me, the things I wished I did more of, and what my body needs. I came up with a four-point list of behaviors that I’ve enjoyed doing in the past. The first was to renew my Headspace app. It’s true, after going on my own, and meditating on my own regularly once experiencing the benefits of guided meditation, I was craving support here. (When you are lying in bed at 3 am worrying, mind racing, or just having a long day, I find it difficult to find the discipline to just meditate. Even coaches need coaches and thus enter Headspace. Other apps like Calm are equally helpful). Secondly, I would commit to a realistic goal of meditating for 15 minutes at the end of each workday, Monday - Friday. The goal is to bring in more mindfulness and presence to the evening ahead of me after a busy day. Next, was to plan for two weeks off for holidays (something to look forward to), and two weeks off training, every year. This was difficult for me to work through, my work is my passion and training is my joy. But, I know it is good for me, my mind, and my body. My business will survive, my clients will support me, my friends/family can connect with me. And so I spent a good few hours planning my next trip with no particular time frame, who knows when we will be allowed to travel freely, but, as anyone with a history of anxiety will agree, having a backup plan, and a backup to the backup plan, will sleep well at night, anticipating with excitement, their future experiences.
The fourth and final behavior goal was simply to spend more time outdoors. Yes, I run exclusively outdoors, but this is athletic time, not leisure time. I want to make more time for leisure, more time to observe, to listen, to enjoy. And so, the thrice-daily habit of walking the dog just got more interesting, searching for more elusive destinations, and more tranquil environments.
TOPIC 4: THE 4 P’S - PURCHASES + PROJECTS, PERSONAL + PROFESSIONAL (DEEP HEALTH: ENVIRONMENTAL, EXISTENTIAL, EMOTIONAL)
After the financial information download, performance evaluated, the stress management weighed, how do I want to spend my time/money/energy?
Question 8: What big purchases do I want to make in 2021?
Question 9: What projects do I want to work on?
Imagining a life post-pandemic is definitely inspiring, I want to enjoy my life now while being as responsible as possible, and finally when the lockdown has been lifted. I want to spend my time and energy wisely, and continue to experience personal growth. What do I really want and need to make my space more conducive to my goals? I took time to list everything I wanted, as an investment, as fun, as necessary, as silly, and created a financial planning sheet to work from. I listed the projects I felt truly committed to, planned time to work on them, and found work/life balance maintained allowing me to have dedicated time and energy for my projects. These include charitable, creative, personal, and professional endeavors.
TOPIC 5: POST PANDEMIC LIFE (DEEP HEALTH: RELATIONAL, MENTAL, EXISTENTIAL, ENVIRONMENTAL, EMOTIONAL)
Question 10: When the pandemic is over, where do I want to travel to?
Research shows, having something to look forward to is seriously good for our souls. But, the pandemic has highlighted several things I regretted not doing. For one, I can’t even list the number of times I did not do what I really wanted to as a result of my fears and insecurities. How many social events I missed, how many times I didn’t participate, how many outfits/looks I didn’t wear, how many experiences I took for granted, how many places I took for granted… If anything, this past year powerfully underscored the missed opportunities, and highlighted what mattered most… How the biggest thing standing in our way, was ourselves. So I made a list. I made a list of the people I loved most and called/messaged them immediately to tell them how much they meant to me and how grateful I was for their friendship and support. I made a list of everywhere I wanted to go. (You may be surprised that “swimming” was one of those things that made the list. Though not specifically location-oriented, the act of swimming was “contaminated” upon learning of the Novel-Coronavirus, and maybe it was the emotional hang up and fear of the virus that made me extremely nervous about swimming and perhaps was the thing I miss the most - aside from the social moments). And so it is that “Swimming” became destination number 5, after visiting my friends and family I missed the most.
I also love throwing a good party. And it has been years, YEARS since I have personally hosted a memorable event. Post pandemic, I will throw one hell of a party. And it will be the culmination of all my efforts, the province, no, the country, and our global efforts, that we will finally all be able to celebrate together.
And so, until then, I wish you and your loved ones, the absolute best, deepest health, in 2021. May you pursue your passions, take the chance, find your joy, leave your insecurities behind, dance, swim, and love your asses off.
**Considering making a lifestyle change? Consider working with a Precision-Nutrition Certified Coach for lasting, sustainable results.**