Coach April’s blog

Not all goals are created equal. Here is some advice to start you off on the right track in 2014.

As we enter into a New Year, inevitably, people will be thinking about resolutions and new goals. It kind of comes with the territory as one year ends, and another one begins. We reflect on the past: the good, the bad, the ugly; and we look forward to everything we will do differently this year and into the future.

As a coach of a collegiate volleyball team, I am no stranger to setting goals; we set goals before season, off-season, spring season, and for any and every reason you could imagine. Until very recently, I thought it was the best way to motivate my players and accomplish the things our program is trying to do. In reflection of this past season I realize that our goals actually did the opposite. We aimed too high, too soon. The absolute goal of “winning conference” paralyzed our team – more than just physically. As a coach, I need to do a better job of leading the “goals” discussion, especially since I am working with young women.

Here are a few things that happened among the team as a result:

– The team believed that just because they wanted it enough, said it out loud, and put it down on paper, that their absolute goal would come true. They either didn’t want to put in the day to day hard work that it takes to become a championship team, or didn’t realize the kind of commitment that it truly takes.

– When the absolute goal was no longer attainable, the team became dejected and it was incredibly hard for them to stay focused, motivated, and intense in practice. We became stagnant and did not improve as much as we could have. There was far too little accountability, and not enough self-reflection by the players. Instead, blame was placed on each other, the team, and the coaching staff.

I learned a lot from this past season, especially from the mistakes I made. I wanted to share them with you, so as you are setting your own personal fitness goals for 2014, you don’t make the same errors.

– When you are setting goals, don’t be too focused on the final result. There are always going to be things to challenge you, but you have to figure out where you are at and start from the beginning. If I said that my goal was to win the CrossFit Games, I hope that you all would help me to realize there are a million more important goals that need to be accomplished before that should even be an idea in my head. Start small. Think about those little things you need to do EVERY DAY. Before you worry about handstand push-ups, getting that muscle up, or snatching your body weight; focus on your overall strength, your squat form, your overhead position, mobility, eating healthy, and coming in to CFD 5 to 6 days a week focused and ready to improve. If you aren’t already doing those little things, the big things aren’t likely to ever happen.

– Staying focused on the small steps will also help you from becoming disappointed in yourself and your progress. If you are thinking about how to lose 50 lbs by summer, the end goal is likely to overwhelm you. Instead of worrying about the final number on the scale, take it meal by meal, day by day, week by week. Some meals aren’t going to be perfect, but one or two bad days doesn’t have to derail your whole week. Even if you can’t quite reach your stated goal, don’t let the results ruin your present accomplishments, and thwart your future efforts.

– That being said, it doesn’t mean that you can’t or shouldn’t have a long term goal as long as you realize the level of commitment and length of time it’s going to take to accomplish it. Saying out loud that “I will beat Sam Briggs in a rowing competition” no matter how much I believe or want it, will not just make it happen. Is that something I can have the in back of my mind when I’m doing 800 meter repeats and hating my life? Sure! But it’s important to stay realistic with any goals you are setting based on how hard you are WILLING AND ABLE to work. Talk is cheap, and it’s far easier to set goals than it is to follow through on them.

– If you fail to accomplish your goals, be ready to reflect and hold yourself accountable, instead of blaming your lack of success on things outside of your control. Ask yourself these questions and learn from your mistakes: Did I come into the box 3 to 6 days a week, fully focused, intense and ready to work as hard as I possibly can? Am I eating healthy to fuel my body? Am I spending time outside of class to work on the skills that will help me along the way? Am I willing to sacrifice my social life to put in 7-8 hours of sleep every night for recovery? Am I surrounding myself with the type of people who will help me reach my goals? Do I need to re-evaluate my goals and be more realistic with what is attainable?

The great thing about the beautiful people from CFD reading this blog is that you understand the word COMMITMENT. You have all committed to becoming happier, healthier, and fit just by joining our community. That point cannot be understated. Taking an active role in your health and well-being is not something that a majority of the population is willing to do, and that should give you a lot of pride and confidence. I love this environment, and it’s inspiring to be surrounded by people who are striving to get better every day no matter what their long-term goals are.

Life is short; live for the now! The past teaches us many lessons and the future is important, but if you don’t enjoy who you are, what you are attaining, and the relationships you are creating and sustaining, not a whole lot else matters. That being said, my goal or resolution for 2014 is fairly simple. It’s to “be present.”

Good luck with your goal setting and let’s make 2014 awesome—one day at a time!

-Coach April