The Power of Intentions – My 2013 Goals

Last year, I wrote a 2012 goals post and referred back to it every month with a recap post.  I had never paid that much attention to my goals or resolutions throughout the year, and I noticed a difference in my focus, drive and attentiveness to my everyday decisions.

Now as a student at Integrative Nutrition, we’ve been talking about the power of intentions as we think about starting our health coaching businesses.  It makes so much sense! It is not going to magically happen.  I need to connect with like-minded practitioners, write a business plan, determine each step in the process, and list when and how I will complete those steps.



They also need to be SMART goals– specific, measurable, attainable, realistic and timely.

One definition for intention is: “to have in mind a purpose or plan, to direct the mind, to aim.

I tend to be good at intention in my running plans.  I’m extending that to other areas of my life as well as I map out my 2013 goals.


My Goals and Intentions for 2013:


Running-blogging related

Break a few more records:

  • Marathon: sub- 3:40 on January 13
  • Half Marathon: sub-1:39:xx
  • 10k: 43:xx
  • 5k: 19:xx

Stay injury free: maintaining 2-3 days of spinning and weights, and increasing my miles conservatively

Take a day in January to map out possible races for 2013: Possible fall marathon, 1-3 half marathons, 1-2 10ks, 1-2 5ks (plus the Jan-June virtual 5k series)

Conference/Bloggers meet-up:  Attend another fitness or blogging related conference (Fitbloggin, Blend, etc)

Become a certified running coach: Compare/contrast courses and sign up for a local course in the next 6 months


Nutrition School

Experiment with the dietary theories I’m learning (raw, macrobiotic, superfoods, juicing, etc):  spend 1-2 weeks per month on each theory

Decrease my sugar to a small piece of dark chocolate daily (repeat goal from last year!)

Decrease my refined carbs to one serving or less daily (hello muffins, cookies, tortilla chips and pretzels that call my name post-run!)

Write my Health Coach intentions, goals, and timeline for starting a coaching business

Take on 3-4 clients before graduating in October


Personal & Family Balance

Build in quiet time: just a few minutes a day to journal, pray, meditate or sit silently… this isn’t happening in the morning, so I’ll aim for right before bed instead

Have set times for the computer: limit my blogging writing/reading and other computer time to early morning, L’s nap/school time and an hour or two after her bedtime

Read at least one book per month: I have a pile on my night stand, I just need to start going to bed earlier so I can read before I fall asleep (and I have a few to giveaway in the near future)

Date nights:  Once/month is our goal, we did okay with it this past year

Become a more thoughtful member of the global community: starting small with limiting ourselves to fair trade coffee and chocolate

Make sure my family knows they are my first priority: daily hugs, words of affirmation, monthly notes of appreciation to my husband


Wishing you all a healthy, fulfilling 2013! What are your goals for 2013?


63 thoughts on “The Power of Intentions – My 2013 Goals

  1. We’ve got a lot of similar goals (of course I should just expect this :) ). I’m looking into becoming a running coach too! I benefited a lot from posting my goals last year. Great way to hold myself accountable. I really new to work on the date night with the hubs. It’s really needed!! Best of luck on achieving all your goals for 2013!

  2. I can’t believe or can’t remember that I made any goals last year….this year is definitely going to be different. Still thinking though…..

    You have a lot of stuff going on…good luck…I am sure you will do great with every thing. 😉

  3. Love your goals Laura and super excited to see where Nutrition School and run coaching takes you! I have a feeling that you are going to be fabulous at both. I need to decrease my sugar intake and keep working on the refined carbs thing too. I have a jumble of goals/dreams in my head but haven’t had the time to sit down and write them down. I’m hoping to do that this week!
    Christine @ Love, Life, Surf recently posted..Christmas Cookie ExtravaganzaMy Profile

  4. These all look like wonderful goals to me, Laura. I especially like the one about leaving a note monthly for your husband–I should do that too–my husband is my rock and I need to tell him so more often.

    Happy New Year! I know you can achieve all that and more, and you’ll also help the rest of us along the way.
    Terzah recently posted..Plans for 2013My Profile

  5. I started a brainstorming list for 2013 though with the kids home, it isn’t as quiet as I was envisioning. However, I’ve been realizing and coming to terms with all the stuff on my plate. My plan is to sequester myself tomorrow while dh is home and start writing.

    I’d love to hear what you think of the Paleo book. I read a book of his over the summer, though I don’t remember the name.
    Barb @ Frugal Local Kitchen recently posted..5 tips for school lunches, snacks, and food in the classroomMy Profile

    • Hope you got some peace and quiet today! I’m intrigued by Paleo- it’s so opposite of the way I currently eat. I can definitely agree that our diets need to get back to nature- more fresh vegetables and fruits, minimal processed foods. They push for more animal products, and I lean toward more plant products, so the no grains/no legumes doesn’t appeal to me, especially as a runner! Yet- I do agree with them that natural meat is much different from the factory-produced meat in our grocery stores. And I can’t deny the success stories they share, but I wonder if it’s more drop of processed foods and sugar than it is the increase of meat. Definitely an intriguing read!
      Laura recently posted..The Power of Intentions – My 2013 GoalsMy Profile

  6. You have great goals :) I have looked (many times) at the health coaching course, will need to chat sometime to see what you are thinking of it.

    I need to work on setting family time goals this year too instead of only my own running goals :)
    Jen recently posted..Caffeine & RunningMy Profile

  7. Very nice list and what a great family photo at the end. I too have been working on refining some of my methods and goals for 2013 and having set “internet/blog” times is going to be a part of it. I generally try to stick to an hour or so in the morning and then some in the evening and not too much more. I rather spend other time on “real life” needs like reading, work, actually cleaning this darn house that has too much dust, ha ha :) Have a happy new year – I look forward to your Houston stories!
    Christina recently posted..Disney World 2012 and the BlizzardMy Profile

  8. These are great goals and intentions. I can’t wait to follow along as you accomplish them in the year to come! I’m still doing some final pondering of my 2013 goals (I’ll post mine soon) but I know that a marathon PR and some academic/career-focused objectives will be among them.
    Raquelita recently posted..A 2012 Writing TallyMy Profile

  9. What a great set of well-rounded/balanced goals! And I think they all seem well within your reach, which is fantastic. I really like the way you are starting with the global impact–an easy way to make a difference! I’ll be looking forward to watching you grow this year! (and joining you in that decrease of refined carbs).
    misszippy recently posted..Happy holidays!My Profile

  10. Great goals! I really need to consider setting a time limit on blogging and being on the computer. Iw aste away hours of my time aimlessly. I love the time goals for running. I think I’ll include some time goals for this year too. I can’t wait for January 13th! I’m counting the minutes. I almost feel like that’s going to be the real New Year’s for me. I don’t want to make too many changes to my diet before that big day!
    meghan @ little girl in the big world recently posted..A Trader Joe’s Road TripMy Profile

  11. You have really good goals Laura. I am working on my 2013 goals right now after having looked at the goals I set for 2012. Right now I just have fitness goals, but I think that it is important to have personal and family goals too. I am going to need to add some of those to my 2013 list.

    I like your idea of going back every month to check on your progress too. Helps to hold you accountable. I might have to take that idea and apply to myself too!
    Tasha @ Healthy Diva recently posted..Friday Favorites- Giveaways!My Profile

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  13. Love all of your intentions! Particularly to become more of a global citizen – that is definitely something I would like to work on. I’ve been very shallow and narrow with my focus for most of my life and would like to start giving more of myself to others, and doing what I can for the environment!
    Erica { } recently posted..A New YearMy Profile

  14. Laura – what a well-balanced and nice thought-out list of goals and intentions for 2013. I am excited about what 2013 will bring for you. One of the ones that struck me was about setting goals for reading. Here’s a thought, is it possible to start a virtual book club once a month or once a quarter?

  15. I was trying to capture exactly what you did in the first paragraph recently. It’s not that I never set goals before, its just that I never really wrote them out and paid that much attention to them. It definitely changed my focus and I absolutely see more results than I have before! GOOD LUCK THIS WEEKEND!!! I am rooting for you and I know you will do amazing!!!
    Corey recently posted..Good News & Bad NewsMy Profile

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