Imagine you have never run a full mile. Would you show up tomorrow morning to run a marathon? All 26.2 miles? You probably wouldn't even fathom it, and if you did get the kooky notion in your head, physical realities would likely keep you from reaching the finish line. And wouldn't that feel like a big letdown? To say, 'Well I started the marathon but never finished...'
Yet every year around this time, we make marathon lists of "resolutions" that often represent such drastic change and unrealistic goals, even the most steel-willed person would struggle to achieve them all. We set ourselves up to fall by building a mountain of pressure and expectations that is sure to overwhelm.
I'm not suggesting you Badasses shortchange or underestimate yourselves. I always tell my Spinning students, especially in the final minutes of a tough class, "Keep going. You are stronger than you think you are." The human spirit and body are amazingly fierce and resilient. But as New Year's Day approaches and you start thinking about your health and fitness goals for 2010, consider the value and benefits of incrementalism. Be real. Be honest with yourself.
If you ultimately want to lose 30 pounds, why not resolve to lose 10 by March 30? Nothing says 2010 resolutions can only be made in these final days of 2009. And once that scale starts to drop and you reach that first goal of "lighter by 10," the next 10 will seem to you far less daunting. So here comes March 31, you've conquered the resolution, and guess what? You can make another resolution: resolve to dissolve another 10 pounds by June 30. And then starting July 1, tweak that resolution again -- knowing that if you lost 20 pounds, you are Badass enough to lose those last 10.
Same goes with healthy eating. If you are a soda junkie or you prefer candy to fruit, consider baby steps. This week, resolve to drink one less can of soda a day or even one less a week. Replace it with Crystal Light or lemon water. Hate fruit? Try to eat just one piece a day. Over time, add more fruit and take away another can of soda a day. Before long you'll crave soda less and probably find you actually like the natural sugar that comes from a juicy slice of pineapple. I gradually gave up soda in college, and I've never regretted it. Nor have my teeth or my waistline.
If you want to run a marathon or even a shorter race, I say: That is a totally Badass, achievable goal. But it takes time to build endurance. So maybe you won't be ready for the marathon in three weeks, but find one that's three or four months away, and you'll be ready to kill it!
I was never a long distance runner before I started training for the Chicago marathon. But my friend David and I found a 16-week training program for beginners, and we stuck to it. I ran a few 5Ks early on to get myself stoked for the longer race, and I set a time goal. I decided I just needed to be as fast as Oprah. Yep, she did the Chicago marathon in under 4 hours, 30 minutes and so would I.
It was a goal that I knew would be challenging but also not impossible. And whattaya know? I finished in 4 hours, 27 minutes. The next day at the Chicago airport, posing with David with our medals in hand, I felt awesome. I realized if I can run 26 miles, I can do anything as long as I have a realistic plan to get there. That race set me on the fitness path that got me where I am today.
So make a list, but don't feel like it has to be a mile long and Lance Armstrong-worthy. Being Badass is as much about the finish line as it is about the strides you take to get there.
I've already started thinking about my list. I resolve to run a couple of 5Ks and a 10K with good times, and if those go well, I'll tweak the resolution and add a 15K.
I resolve to do more personal training. I resolve to drink more tea and less coffee. I resolve to add definition to my hamstrings and calves. And I am thinking about one big resolution: Find a summertime figure competition, train for it, and knock 'em dead.
Here's a final thought, brought to us by my Spinning student, Myra. This week she told me, "If you stay fit and healthy all year, you don't have to make these big resolutions because you're already healthy and fit." I think we can always challenge ourselves to new things, but Myra makes a great point.
Get fit and healthy in 2010, and by this time next year -- as you drink water and munch on an apple -- you can resolve this: "I made it here, and I'm only going to get better. Never again will I have to resolve to lose those 30 pounds."
Coming up: Build up Badass definition and strength in your lower half.
