Here we go a new chapter has begun and I am more determined than ever to start seeing progress towards my fitness and weight loss goals. The plan going forward is to use the first year of my 30's to really dial in and make some progress in the right direction for a change. Going into the final few months of 2024 I am nowhere near where I want to be in terms of the weight being shown on the scales and my fitness levels for football so the plan is to make the changes needed and really knuckle down to smash my goals, essentially the weight loss is now going to be a big priority for the next 12 months, no more excuses and better choices will be being made.

I know that I am more than capable of hitting my goals I just need to keep reminding myself just how much I want to achieve them. A positive thing now though is Liam is fully on board and is on his own little fitness journey which should also help me stay on track as we can work together and make better food choices together for a change. I am also making sure to plan ahead for a change, this will be planning meals, workouts and evenings where I am going out so I can work into my calories so I can stay on track. I am also not 100% focusing on the scales either as I know my progress comes in terms of measurements and clothes fitting too something which I never really took into account before as I was more focused on the scale number.

So here are some of the goals I am setting myself both weight and size wise for the next 12 months...

Drop 3 stone in the next 12 months

Right those scales will have dropped massively in the next 12 months and with the amount of time to achieve this goal if i knuckle down and really make this journey a priority I could easily smash this goal and also have the potential to lose more weight if things went to plan.

Fit into medium size clothing

I am currently sitting comfortably in an XL / large in most stores and I know if it prioritize the journey this could easily take place towards the start of 2025. The goal is to be in a medium in most stores comfortably as I know most stores sizes can really vary. I think I might even buy something in this size to use as a marker point but we shall see. 

Fit into size 14 trousers & jeans

This one might be a tough one as I am currently an 18/20 in most places but a goal for the next 12 month is to be comfortably in a size 14. This will mean the inches are dropping off the place that I am not happy with the most and will help me see the progress physically. I am really hopeful that by knuckling down I can hit this goal by next October.

Lose 15cm's off my waist

I need to measure where I am now and then the goal is to be 15cm's down by next September. I think this is a realistic goal however, if all the above goals go to plan then we might see an even bigger drop than 15cm's. My waist is a really big problem area for me so that is why it is a big focus point. 15cm's is the big target but any drop from that area would be perfect.

I am also setting myself some goals for running too as I am determined to incorporate plenty of this into my routine to help me with my goals. If I can get into running consistently I will not only see myself improve physically but I know mentally I will be much better too. So here are the running goals I have set for myself...

Complete the couch to 5k

I have started the couch to 5k and then forgot all about it so now I am determined to set myself a goal of completing the course by the end of 2024. It is 9 weeks so if I get started ASAP I should be able to get this completed with no issues at all so fingers crossed I can literally hit the ground running with this one. 

Run a full 5k

Now if I complete the couch to 5k I will definitely be able to do this. The goal is to be able to run a consistent 5k rather than being so stop start like I currently am. This should be completed pretty soon after that couch to 5k goal and I can't wait to prove to myself I am more than capable of running consistently.

Go to 5k park runs

Once I am running a consistent 5k I want to be heading out to do some of the local park runs, now if I can complete one 5 times in the next 12 months I will be more than happy. I have done one previously and enjoyed it even though I was so stop start so if I can challenge myself to hit some PB's that would be great.

Run a 5k in under 45 minutes

That previous 5k I mentioned I did that in just under an hour so within the next 12 months I would love to improve on my time and eventually be running 5k in under 45 minutes which with a bit of training and consistency I think it should definitely be achievable. Who knows I might be able to make even more progress and make it towards the 35 minute mark however, 45 seems more realistic. 

Sign up to do a 10k

I usually have a challenge booked for myself by now but for some reason I just haven't settled on one for 2025 just yet. The plan though is to book a local 10k race, which is most likely to be the Leeds 10k. This would be the furthest I had run yet and would mean plenty of training so other goals would definitely have to be hit to complete it so it could be the perfect challenge for me.

It isn't just running I want to set myself some goals for though as I am also hoping to really get into lifting and push myself to hit some higher weights rather than holding myself back and staying in my comfort zone. So here are my lifting goals...

2 sessions every week

I want to be getting 2 weight lifting sessions in each week for the next 12 months as I know that this will massively help me on my journey. The plan is to create 2 hours over the course of the week where I can head into the home gym uninterrupted and just work on my lifting and hopefully see some progress. I know already that I love lifting so it is time to add it into my routine more often.

40kg dead lift

I am going to need some heavier weights to do this however, I am determined to be hitting this in the next 12 months. I have noodle arms so this is going to be a case of improving on a low starting point but I am sure if I am hitting them 2 sessions a week as a minimum I will be able to do this over the course of the next 12 months.

40kg squat

Just like my arms my legs are basically noodles too so a goal is to be able to squat 40kg in the next 12 months. Again I need to buy some heavier weights to do this but I know that this goal is super realistic and I should be able to hit it in the time frame I have set myself. 

30kg chest press

The chest press is an exercise that I have always struggled with so I am setting myself a nice realistic goal of 30kg to lift on this one, again once I get those heavier weights. I am really hoping I can push myself with this one and hit it way before the 12 month mark but I guess only time will tell.

Of course when a goal gets hit I will be treating myself to a bit of a reward and I already have a few rewards in mind for some of the goals although I am sure more will crop up as the next 12 month progress. Some of the rewards I have in mind are...

Heavier weights

To hit my lifting goals I am going to need to purchase some heavier weights as my current set only goes to 25kg. I have my eyes set on a few weight sets so once I hit a goal or two off this list I am going to bite the bullet and finally get those heavier weights.

New workout clothes

If all goes to plan the weight will be dropping off me and my size will certainly be changing so when a goal is hit I am going to treat myself to some new workout clothing that fits me just right. I can see a lot of Gymshark orders taking place over the next 12 months if I am hitting these goals so let's see if it all goes to plan. 

New football boots

Do I really need a new pair of football boots? Definitely not but if I tick off a goal on this list I am going to treat myself to a new pair of boots as boots are the perfect treat for me as I have a bit of a collection going. No doubt by the time I hit a goal I will have my eyes on multiple pairs so it could be a tough choice when it comes to it.

New running shoes

If all those running goals get hit or even a few of them I am going to need some more suitable footwear so a reward I am setting myself is a new pair of running shoes that are perfect for me. The plan is to hit a running goal or two then go for a gait analysis to find what shoes would be ideal and eventually make the purchase to ensure I am less likely to suffer a running related injury.

Those are the only rewards I have in mind currently for the goals over the next 12 months however, as I said earlier I am sure more will be cropping up over time so keep an eye on social media where I will be sharing what goals I hit and what reward I treated myself to. I still have a very long way to go on my journey but these goals are certainly going to help me make plenty of progress by this time next year.

Now let's get cracking on and try hit some of these goals sooner rather than later. I wonder which one will be hit first?