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?
Wonderful goals for 2013 and looking forward to following your year through blogging!
abbi recently posted..2012 in 2012: A Look Back
Thanks, Abbi! I look forward to following your 2013 running adventures, too.
Laura recently posted..The Power of Intentions – My 2013 Goals
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!
Oh, good to know about the running coach! We’ll have to share findings… I’m leaning toward RRCA but it seems like they are always full!
Laura recently posted..The Power of Intentions – My 2013 Goals
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.
Thanks, Kathy. There is a lot going on… it was helpful to get it out on “paper” because it’s been a jumbled mess in my head, but now I feel a little more organized. I look forward to hearing yours!
Laura recently posted..The Power of Intentions – My 2013 Goals
Great goals for the upcoming year! I am still writing my goals out… but I just wanted to share… you are SPEEDY FAST!!!
Rachel @RunningRachel recently posted..Checking Out Spotivate For Personalized Family Fun #spon
Thank you, Rachel… I started working on speed a lot more the past year and am happy to see it paying off!
Laura recently posted..The Power of Intentions – My 2013 Goals
I love the idea of having intentions rather than resolutions. No doubt you’ll hit your speed goals. You made such incredible progress in 2012!
Laura @ Sprint 2 the Table recently posted..Strange But Good Holidays
Great goals! I like the idea of intentions rather than resolutions. Once we get home, I need to put my goals together, too! I’m looking forward to 2013 of new opportunities and possibilities!
Melissa @ Fit ‘n’ Well Mommy recently posted..Traveling For the Holidays and Sacramento Bloggers December Meetup
Thanks, Melissa. I like the idea of a new year with possibilities, too. I’m looking forward to reading your goals!
Laura recently posted..The Power of Intentions – My 2013 Goals
My goals look so much like yours, even down to the race PR times. I have had this intense desire to re-read many of the classics like Dickens, Thoreau, Austin.. so many great pieces of literature. Laura, you are so driven and such a hard worker, you’re amazing and I am sure you will achieve all of these! Happy New Year love!
Lisa @ RunWiki recently posted..Sandy Hook, Social Media and 5 tips for keeping your life balanced
Thank you for the encouragement, Lisa. Yes- we are very similarly paced, it will be fun to see how our race goals work out this year!
Wishing you a wonderful New year, too! xoxo
Laura recently posted..The Power of Intentions – My 2013 Goals
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 Extravaganza
Great goals! Some of mine are similar: staying injury-free, graduating from IIN in February, and looking to begin a career in the health coaching field during the summer, and make family a priority.
Michelle @ Eat Move Balance recently posted..Cream of Asparagus Soup
Yes, we have very similar goals! We should chat sometime about health coaching and how you plan to get started. It’s all a bit overwhelming right now, but I know it will come together!
Laura recently posted..The Power of Intentions – My 2013 Goals
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 2013
Thanks, Terzah! Yes- we used to be better about notes, but now it’s mostly just birthdays/holidays, and I want to be more intentional about it.
Happy new year to you, too!
Laura recently posted..The Power of Intentions – My 2013 Goals
Great goals Laura! I need to work on many of those things too especially my time management skills:) SO excited to do a blogger conference too! I haven’t heard of the BLEND one. Did you go last year?
hikermom recently posted..Three Things Thursday
I didn’t go to Blend last year- it’s less of a conference, and more of a blogger meet up, but sounds fun! I’m hoping to get to Portland, and maybe see you there??
Laura recently posted..The Power of Intentions – My 2013 Goals
So many wonderful goals. Love that you are going to be a running coach!
Heather (Where’s the Beach) recently posted..Family, Friends and a White Christmas
Thanks, Heather! Yes, that’s the plan- I hope it works out. Seems like the RRCA courses are always booked, but I know there are other options, too…
Laura recently posted..The Power of Intentions – My 2013 Goals
you have such a cute family and glad to see your 2013 goals! so impressive! Hope you reach and exceed all that you have planned…and I know you will! Thanks for the motivation and bloggy friendship
Marissa recently posted..Commit. and a cool app too!
Thanks, Marissa! So glad we connected through our blogs.
Laura recently posted..The Power of Intentions – My 2013 Goals
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 classroom
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 Goals
Whew!!! You have some high goals for the year but I know you can do it. It’s all about dreaming big and going for it day by day. So excited to follow along!
Tina @ Best Body Fitness recently posted..Scenes from the Year
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 & Running
Yes- I’m happy to chat more about it anytime!
Laura recently posted..The Power of Intentions – My 2013 Goals
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 Blizzard
Oh yes, cleaning has taken a back seat this year at times. And my mom’s house was always spotless, so I think I’m hyper aware of it. Should have added more frequent cleaning to my goals!
Happy new year to you, too! Glad to have connected with you this year!
Laura recently posted..The Power of Intentions – My 2013 Goals
Great goals! And I’m always excited to see someone else entering the nutrition field
Kareen recently posted..Merry Christmas!
Thanks, Kareen! Yes, I’m excited about a change… I’ve always been fascinated with nutrition.
Laura recently posted..The Power of Intentions – My 2013 Goals
Wow! I definitely like my carbs. And my sugar. Limiting that to one serving per day would be oh so hard for me. Probably good for me, but hard. You seem to be a healthy eater though, so it will probably go well for you. Best wishes!
Kylie recently posted..Half-Marathon Training Plan
Oh, I love them, too! I mean one serving of processed carbs- not counting oatmeal, quinoa, rice, etc… and these are intentions, but I’m not necessarily going to hold myself to them strictly. Just general things to shoot for.
Laura recently posted..The Power of Intentions – My 2013 Goals
Those are great goals. Thank you for sharing them. You are right that nutrition and exercise need to go hand in hand! I share some of your same goals, and just signed up to follow your blog!
Wendy Flynn recently posted..The “If Martha Stewart Was A Runner” Wreath
Laura – these are excellent goals. I love how you put in a section for all the important parts of your life. It’s so important to remember that all of them contribute to our health and fitness, not just food and exercise. 2013 is going to be a fabulous year!
Carrie@familyfitnessfood.com recently posted..The home gym is expanding – our new Proform 5.0 ES Bike
You’re so right, Carrie. Health is much more than just food or exercise. So glad we connected this year- wishing you the best in the new year!
Laura recently posted..The Power of Intentions – My 2013 Goals
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 Tally
Thanks, Raquelita- I look forward to reading yours, too!
Laura recently posted..The Power of Intentions – My 2013 Goals
I love your goals – so organized and clearly thought out. Right now mine are mostly a jumble in my head.
I also have the goal of staying injury-free; in fact, I’d say that’s my #1 goal.
Good luck on reaching all your goals in 2013 and continuing to motivate and inspire others!
Alison @ racingtales recently posted..What’s IN and What’s OUT for Athletes in 2013
Thanks, Alison! Staying injury-free should be #1 for me, too… I had some bouts of injury (very minor) this past year, and I’m hoping I learned from my mistakes!
Laura recently posted..The Power of Intentions – My 2013 Goals
Awesome goals Laura!!! And what a gorgeous family picture!!!
Mindy @Road Runner Girl recently posted..Fitness Friday…FINALLY a Fabulous RUN!
Great goals, Laura – and I have no doubt you’ll do awesome achieving them! Can’t wait to hear about your marathon – not long now….. so exciting!!!!! Happy New Year!
Michelle recently posted..Christmas Eve Eve
Thanks, Michelle! I know- can’t believe it’s two weeks from tomorrow. I’m getting nervous, but have to keep reminding myself to trust my training… easier said than done!
Laura recently posted..The Power of Intentions – My 2013 Goals
Great goals Laura! I’m looking forward to watching you accomplish them all!
I’ll be recapping my 2012 goals tomorrow and writing my 2013 goal post on December 31st
Jamie @ couchtoironwoman recently posted..Post Christmas Blues 5K Race Recap
Thanks, Jamie! I’m looking forward to reading yours and following along as well!
Laura recently posted..The Power of Intentions – My 2013 Goals
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!
Thanks, Amanda. Yes- we go through a lot of coffee (him) and dark chocolate (me) so that’s an easy place to start. I’m glad I’ll have a buddy in the refined carbs challenge!
Laura recently posted..The Power of Intentions – My 2013 Goals
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 Trip
I feel the same way! I’m going to keep doing what I’m doing right now because it’s working, and clean things up a bit more post-marathon. Can’t believe it’s only two weeks away, eeek!!
Laura recently posted..The Power of Intentions – My 2013 Goals
I have never really set any January goals, but I should. This is great practical advice, Laura. It’s nice that you included personal and family time goals too.
Joann @ Woman in Real Life recently posted..Enjoying our toys
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!
Yes, checking back on them made such a difference. No opportunity to forget what I wrote.
I look forward to reading yours!
Laura recently posted..Marathon Countdown + Menu Planning Link up
This is awesome! You’ll have to let me know what you think about the Paleo Diet book — I’ve been wanting to read that. I need to make a list of plans too!!
Melissa Love recently posted..2012 Running Recap
It was a very interesting read- especially as a mostly vegetarian. Happy to chat more about it, feel free to email me anytime. And I have two books to giveaway in a few weeks, so maybe you’ll win one!
Laura recently posted..Marathon Countdown + Menu Planning Link up
[...] wrote out a list of my intentions for 2013 on Friday. I have most of what I need to go after my running goals, but I am curious to try [...]
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 { EricaDHouse.com } recently posted..A New Year
Thanks, Erica! Yes- it’s amazing how much we can do and how little most Americans understand about the way our lifestyle impacts others.
Wishing you the best in 2013!
Laura recently posted..Kicking off the Virtual Race series with a $100 giftcard giveaway
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?
Thanks, May! Hmm, hadn’t thought about a virtual book club– that’s a great idea! Although I’m not sure I’m up for hosting something else right now… I’ll think more about how it could work… enjoy your New Year’s day!
Laura recently posted..Kicking off the Virtual Race series with a $100 giftcard giveaway
I love your family photo! I think you are totally going to rock those time goals for running!
Travel Spot recently posted..Best of 2012: Running
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 News