New Years Goal Getter Workout

Happy New Years, y’all! This is the first Friday workout of 2017! I hope by now you’ve taken a few minutes to set some goals or the new year. 2017 is going to be a great year! Make sure you write those goals down on paper. Make them real. Post them up somewhere where you will see them daily. Tell someone! The GMF FitFriends community is a great place to share and work toward goals with other like minded ladies.

New Years Goal Getter Workout

You’ll want to complete 4 rounds of this workout. For the static lunge/bicep curl focus on one side per round, alternating legs each time through.  You’ll need a set of dumbbells for this workout. And don’t forget your water!

New Years Goal Getter Workout -


What to do:

High Knees – Get those knees high! If you can’t do the fast/jumping motion here just quickly march. Knees high!

Plank Row – Push Up – Get into a plank with a set of dumbbells in your hands. One row on each side, then do one push up. Drop to knees if needed but keep your body from head to knees in a straight line! Beginners – Count each row as 1 (6 per side) Counting 1, 2, push. 3, 4, push. Advanced – Do 12 total rows. 1, 1, push, 2, 2, push…

Knee Strikes – Stand with arms up in the air. In a quick motion bring one knee up and arms down to meet it. Do that quickly 10 -12 times then switch sides and do 10-12 more

Squat – Shoulder Press – Holding a set of dumbbells, squat down (like your sitting back into a chair. Knees in line with toes, not falling in or forward) then stand up squeezing your glutes, pressing the dumbbells up over your head. Bring back down, repeat.

Jumping Jacks – Just like the high knees.. if you are unable to do the jumping, do quick side steps instead of jumps. Make sure you’re getting your arms up. These moves are to keep your heart rate up through the workout so just keep moving.

Lunge – Bicep Curl – Step forward wide and lower into a lunge. Hold this lunge position while you do your 12 bicep curls. Alternate legs each round.


Sticking with your New Year’s goals

Are you a resolutioner? I hate New Year’s resolutions. Something about making resolutions just makes it hard to stick to. They’re notorious for being fails. GOALS though…I love me some New Year’s goals! I love all goals actually. I also love Mondays, new months, fresh starts…what better fresh start is there than a New YEAR?  While I’m on the goal setting high I wanted to go over some ways that you can stick with your New Year’s goals and make the best out of your 2017.

Stick with your New Year's goals!

Sticking with New Year’s Goals:

  1. WRITE THEM DOWN.  This is so big. You can think all day about what you want to do but until you take pen to paper and write it down it doesn’t mean as much. Write your goals down. Use a planner, use post its, make a poster! Hang it up and show them off. Keep your goals somewhere where you will see them every day. Don’t lose them. Don’t forget them. Keep reminding yourself what you are working toward.
  2. TELL PEOPLE! Take writing them down one step further and tell people your goals! Grab a buddy to keep you accountable. Joint the FitFriends community! Blog about your goals. Tell your friends and family. The more people that know, the more willing you’ll be to work for them.
  3. BREAK THEM DOWN. Once you come up with your goals, break them down. Come up with smaller, short term goals that will ultimately help you reach the big ones. 
  4. START SMALL. Small changes a little at a time that you build on will make sticking with the goals more likely to happen. If you go big all at once it’s easy to get overwhelmed and give up. A lot of little changes add up to BIG change!
  5. TRACK PROGRESS. Keeping track of your progress will help you stay motivated. Looking back at where you started and how far you’ve come will keep you in the game!
  6. HAVE PATIENCE. Keep working. The changes will come if you work for them. It wont happen over night but it will happen. Don’t give up.
  7. HAVE FUN! Find new and exciting ways to meet your New Year’s goals. The less it feels like work the more you’ll want to do it! Find something that makes you want to get up each morning and work for it.

January FitCamp! New Year, New You

It’s here! January FitCamp registrations are open! If you’re looking for an affordable challenge to kick start your new year that doesn’t include buying shakes or wraps, consider joining the Girl Meets Fitness January FitCamp.

When you join you’ll receive 4 weeks of workouts, nutritional guidance, recipes, online coaching, and access to a private Facebook accountability group. Sign up now because workouts start January 2nd! All you need to do these workouts is a set of dumbbells (they don’t have to be heavy) and a bench or chair to step up on. They can be done at home or in a gym and can be modified to fit your fitness level.

Lets start this new year off right! To join, click the Fitcamps! tab above

January FitCamp is open!

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