Last year we wrote an article with the top six health and fitness goals to make in 2022. This year we’re going one step further, with an additional fitness goal that we recommend you make in the upcoming year.
The Power of Goal Setting in Fitness
Why is setting goals important? It helps trigger new behavior and guides your focus toward change. They help you stay motivated when things get challenging, and they can be a way to beat procrastination. Research shows that people who set goals have higher self-confidence, motivation, and independence. In fact, studies show again and again that people who set goals and write them down are percent more successful in achieving them.
It’s not just the setting of goals that helps you be successful, it’s a way to benchmark your progress. For example, let’s say your goal is to lose 10 lbs. When you create the goal, you are - by default - taking note of your current weight. Being realistic about where you are currently, can help motivate you in the direction of your goal.
But you can’t just pull fitness goals out of thin air and hope they come true, you’ve got to put in the groundwork. So if you want to lose 10 lbs, you’ve got to decide how you’re going to do it. Are you going to start a diet or workout plan? Are you going to cut out sugary drinks and snacks? Are you going to cut alcohol? You need to have clear methods to achieve each goal, whatever it is. That’s the only way you’ll achieve them.
It’s not enough to say “I want to lose weight”, or “I want to workout more” - you’ve got to carefully evaluate where you are now, what you want, and how you’ll get there.
If you’re looking for some inspiration for the type of fitness goals to set in 2023, you’ve come to the right place.
The Fitness Goals You Should Make in 2023
1. Walk 10,000 steps per day
In our guide last year we recommended walking more, and we’re doing it again. But this time, we’re making it more specific - with 10,000 steps per day.
Walking has a number of health benefits like
- Strengthens your lung and heart health
- Burns calories
- Lowers your blood sugar
- Safe for joints
- Boosts immune function
- Improves energy levels
- Builds strength
But many of us don’t get enough steps in. 10,000 steps may seem like a lot but if you slightly adjust your daily routine you’ll be able to hit it easily. For example, take your work calls on the go, walk around the block with your partner before dinner, or start your gym workout with a walking warmup on the treadmill. Before you know it, you’ll be hitting your 10,000th step.
Pack your walking shoes in your WOLFpak travel shoe bag. The waterproof material contains breathable mesh side vents to keep your shoes fresh, and your stuff clean.
- Start tracking your workouts
Progress is perfection, but progress requires tracking! How do you know how far you have come if you haven’t tracked your progress? This goal can be set in addition to another goal, like weight loss, because it focuses on the action required to achieve many goals - whether it’s weight loss, building muscle, increasing endurance, or something else.
Many people follow a workout routine, but only some track their workout metrics. Here’s what you should track
You’ll notice that with each workout you might find the intensity of the given reps/sets decreases, which is a sign you’re getting fitter and stronger.
- Drink 3 liters of water per day
Most people don’t drink enough water, particularly if they work out regularly. You lose water in sweat, which needs to be replenished by drinking more water. Adequate hydration is also key for fat loss - without enough water, your body can’t properly metabolize stored triglycerides or glycogen. This process is known as lipolysis and refers to the breaking down of fat stores, in which water is a key component.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Get your hands on a WOLFpak water flask to keep up with your water needs.
- Go to the gym first thing in the morning
This might differ slightly depending on your daily routine and work schedule, but setting the goal of going to the gym first thing in the morning before work can help you stay accountable. Plus, you’re setting the tone of the day up for success.
You can pack all your work stuff in your 45 L WOLFpak fitness backpack which is our biggest gym backpack with compartments to separate your gym stuff from your work stuff.
- Consume 25 g + of protein within an hour of working out
It’s not just “bro-science”. Consuming an adequate amount of protein post-workout increases muscle protein synthesis and helps your body repair itself after a tough workout, so you can stay consistent in your routine instead of skipping workouts due to DOMS.
- Stretch for 20 minutes after every workout
Many fitness enthusiasts skip stretching after a workout. When you’ve toughed it out at the bar for over an hour, the last thing you want to do is spend time stretching. But making stretching a fitness goal for 2023 can help to improve your gains. Studies have found that stretching can help to increase flexibility, accelerate post-workout recovery, and reduce injury.
- Meal prep every weekend
Prepare to succeed by meal prepping every weekend. Make this a part of your routine by preparing your food for the week ahead every single week. But for this goal you’ll need food prep containers and a meal prep bag - which is where WOLFpak meal bags come in.
- Waterproof polyester material
- Cooler compartment
- 1 ice pack
- 1 sealed food prep container
- Plastic utensil set
- Protective inside phone pouch
You can’t go wrong!
Go into the new year with new fitness goals. As ever, stay up-to-date with WOLFpak by following us on socials. Happy new year!