How to choose fitness goals and a circus-inspired flexibility routine

Happy Monday!

One common trap I see many people fall into is that they choose too many fitness goals at once.

I recognize this because I used to do this, too. I’d choose five to ten goals to work on — and then wonder why I wasn’t making much progress toward any of them.

This is why when choosing goals to pursue, it’s important to be realistic. If you only have an hour or an hour to work toward your goals each day, you can’t expect to make significant progress on a lot of things.

Instead, pick a few goals and go deep. The less you’re focused on, the more progress you can make toward your goals.

And remember — you don’t have to be tied to those goals for life. You can choose to pursue a few things for six months, a year, even a few years, and then switch to something else. Phasing your goals this way will actually help you make more progress toward more things in the long run than trying to do too many things at once.

What I’m reading —

You Learn by Living: Eleven Keys for a More Fulfilling Life by Eleanor Roosevelt

This book is full of timeless advice and wisdom from one of the world’s most celebrated public figures. This line (!):

“Courage is more exhilarating than fear and in the long run it is easier. We do not have to become heroes overnight. Just a step at a time, meeting each new thing that comes up, seeing it is not as dreadful as it appeared, discovering we have the strength to stare it down.”

What I’m watching —

Norman Lear Celebrates Turning 100, Advises “Live in the moment…treasure it, use it, with love”

This made me smile and reminded me to always appreciate life!

A quote that inspires me — 

“The way we act determines how we feel way more often than the way we feel determines how we act.” — Seth Godin

What I’m training —

This circus-inspired flexibility routine is basically all I do to stay flexible these days. Try it out and let me know what you think! And yes, modifications are ok!

Three new workouts —

Boxing Strength + Conditioning HIIT Workout (12 minute, heavy bag optional)

12-Minute Medicine Ball AMRAP Workout (AMRAP, medicine ball)

270 Rep Kettlebell Challenge Workout (Time challenge, parallel bars or equivilent)

You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete.

Questions? Feedback? Content requests?

Please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

Dream bigger!

– Krista

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