I am busy reviewing my year and planning ahead for 2008. I eat well, and train hard, but I'd like to take myself to the next level.

I have started to make a list of things which I want to improve, then I plan to concentrate on each one for a specific month. Then the following month I'll continue following that plan plus an additional improvement.

For January I am focused on keeping my fruit and veg intake high EVERYDAY. I am pretty good in general, but a good few days of the month seem to fall by the wayside and on those days my intake can be minimal. Thats January for me, then February I will add another improvement to go alongside that one.

List includes clean water consumption, cutting out dairy, cutting out refined sugars, cutting out wheat, cutting out potatoes, stretching more, starting martial arts again, practising yoga regularly, meditating more consistently... and that sort of thing.

Maybe you could join me with what you will focus on in January, or at least give me a few things for my list which I may have neglected.

Good luck in 2008!!

Just curious--why "cutting out wheat"? Whole wheat bread products are on of my carbohydrate mainstays... Interesting post.

My goal is to keep my cheat days from going too high by focusing on the average calories over a certain period--I'm trying 10 days right now. It allows you to have that one night out at an Italian restaurant + a couple drinks if you behave the rest of the time.

Why not wheat? Good question.

I've never been the guru on nutrition, however a lot of people I know do advocate quite heavily on these areas.

I have been informed that anthropoligical studies show the likes of wheat, dairy and potatoes to be a relatively recent addition to our diets. This means that the body is not yet fully designed to cope with digesting it, resulting in allergies and over time health defects. Wheat and dairy are famous for causing allergies, and often the symptoms are masked.

As an advocate of optimal performance, I am always interested to know what tips will give you the edge, so I'm wondering if such changes will give measurable improvements. I don't know the answer yet, but I'm keen to give it a good try.

If you know more than I do, I gratefully take advice in this area, as like I said, it's not where I excel though I will in time.

Dean, I think your approach is excellent. This is what I try to encourage, experimentation. If you hear something, like dairy, wheat and potatoes cause problems for people, then see what happens when you eliminate those things from your diet. If I see something interesting, I try it out for about 3 weeks and then evaluate it to see what impact it has had. That way I know how it affects me. If it's a positive impact, I'll keep it. Negative, it goes. Neutral, maybe I work it in every so often.

This is essential for success, trial, impact evaluation, and response. Find what works and eschew that which doesn't.

Here is a little something I just found, as some of my goals for 08 are: to run a 10K with (hopefully) a competitive time; and also to participate in a sprint tri:

You will often hear the phrase 'a good cardiovascular workout'; but it is equally true that exercise also greatly improves your lung function. In fact for optimum athletic performance, one has to develop not just peak cardiovascular function but also peak lung function. The reason for this is that as the heart and vessels are required to pump much needed blood throughout the body, it is the lungs that add oxygen to that blood and remove waste products like carbon dioxide. As a result even with a strong heart, if the lungs are not up to par optimal performance will be elusive.
So how do we improve lung function? There are various exercises that are useful. Here are a few suggestions.
There are a few techniques that can improve the exchange of gases in the lungs and therefore improve lung function. One is pursed-lip breathing. This is when you purse your lips on expiration so that you prolong the amount of time before you breathe out. In the other technique you hold your breath for a short period before you exhale. Both techniques allow for extended exchange of oxygen and carbon dioxide and therefore enhance lung function.
Breathing with your diaphragm also greatly increases the volume of air that enters your lungs. The diaphragm is a flat muscular structure that separates the chest and abdomen. When it contracts it pushes downwards thereby increasing the volume of the chest and allowing entry of air into the chest. When you breathe with your diaphragm, you should relax your abdomen, so that the diaphragm can move down easily. This allows a maximum amount of air to enter the chest. You can then pull in your abdomen to force the air out.
An extension of diaphragmatic breathing is rig cage breathing. In this case after pulling air in with the aid of the diaphragm, you don't pull in your abdomen initially. Instead, use your chest wall muscles to expand the rib cage. This allows even more air to enter the chest. These two exercises can be practiced several times a day. They make breathing easier and expand greatly your lung capacity.
Also remember that just plain exercise of any kind will over time improve your lung capacity. This is because exercise forces the chest to make extensive inhalations and exhalations. As a result you are constantly repeating these same diaphragmatic and rib cage movements and the maximum lung capacity gradually increases.

I also have met someone here who seems incredibily knowledgeable on food (especially fruit) combining. He is very into juicing and has come up with some extremely intruging recipes. So, I will be adding some juicing creations to my diet, this will be an excellent way to up my fruit and veggie intake-always room for improvement in this.

Also Dean, I do like your idea of adding something each month, this is giving me more to consider.

Let me know how your juicing trials workout. May be something I'll be chasing you to find out more about.

Hmm...goals for '08...let's see

(1) Finish my 90 day challenge and (hopefully) be 30 pounds lighter by then.
(2) Finish "Couch to 5k" program and build on it
(3) Find a consistent weight lifting program (for when I start trying to build a little more muscle mass instead of just trying to be lean)
(4) Develop "washboard abs" and further strengthen my core
(5) Find a fitness class I can enjoy (i.e. kickboxing, martial arts, yoga, spin)
(6) Continue to adopt and implement healthier eating habits including eating more fruits, vegetables, and protein.
(7) Celebrate my forthcoming fitness success and enjoy my new body
(8) BE HAPPY!!!

Maybe someone can make some more suggestions...I always feel like I forget something when I make a list, lol.

My goals are not all different than yours CK.

1) Stick to my fitness regime and avoid "falling of the wagon."
2) Drop to an even 190lbs.
3) Consistently weight train and build some solid muscle.
4) Lose my gut.
5) Return to kickboxing and MMA training.
6) Get stronger in body, mind, and soul.
7) and to take a note from CK - BE HAPPY!!!

You all have some very great goals, and I really like the idea of adding an extra one each month. As of now, I have one main goal, get to 140 pounds by January 1st, 2009 (my husband has promised me new wedding bands if I can accomplish this goal-my motivation). But, first off I will have to set smaller goals, right now they are 1. Eating healthier and portion control, and 2. going to the gym consistently. I think about 54 pounds in one year is doable

It sure is, Jess.

Just a few of my goals.

1) have a more consistantly healthy diet
2) work out 5x a week
3) drop to a weight where I feel comfortable
4) be able to walk the 3 flights of stairs up to my 4th period class without straining myself (pathetic, I know. But it happens!)
5) get back into yoga
6) learn how to stay on a healthy eating plan in a group setting
7) retain a healthy mindset while "dieting" (I had a few issues with this before)

Love your post Dean!
Great ideas everyone! I hope everyone achieves what they want!

My 90 day challenge will be up soon so my new 90 day goals are as follows: (if any are met, I will re-evaluate) (Dec15-March15)
-lose 10 pounds
-run 3 miles (min 5.0 speed)
-lower body fat by 5%

Dec15-Jan15-no daytime napping, eat breakfast later (at least after 7 am)
Jan 15-Feb 15-incorporate physical activity throughout the day when feasible-look for furthest away parking spot, use stairs instead of elevator
Feb15-March 15-sign up for tennis-play at least 1x/week! ( even if goals arent attained)

Other suggestions for people:
cut out caffeine

I'm thinking about giving up sweets for the new year too...

for the whole year curtis?! wow!!!

My 2008 goals are:

1) To reach my ultimate goal of 135lbs
2) To play wii boxing at least 30 mins per day
3) To workout for an additional 30-45 mins per day on top of wii boxing
4) Eat healthfully
5) Buy boxing gloves and start boxing irl

There's probably more but this is all I can think of now.

Good luck to all!

Dean, what a great post! It is a good idea to add some more each month. I will think about it see what to add each month.

My fitness goals for 2008 are:
1. Beat my own record in a marathon in Jan
2. Yoga once a week
3. Start weight training regularly
4. Lose 5 lbs
5. Be more consistent in diet and learn portion control
6. Play better tennis
7. Run 2 half marathons
8. Run at least 1 more full marathon

One more....recruit a US runner team to race Dean's England runner team virtually.

and beat them!

dean-how do you define "clean water?" do you believe clean water is filtered water? spring water? plain water? or other??

Another goal for 2008:

Learn to manage my anger and depression better through consistent exercise

WOW I love that idea - I think I will do the same, and mine sounds pretty similar.

I've been building up my raw food recipes and such for awhile and I've been planning on having January completely raw...
<3 can't wait. So i'll probably incorporate this to a monthly list like yours - makes things that more exciting and the monthly way is nice and gradual. So many people try and make a big resolutions and to it all at the start of the year only to fail shortly afterwards =(

Wow guys!! What a motivated group of people!!

Glovia - You sure are keen to put my running team to the test!! I'll have to start recruiting. (Was secretly hoping you'd forget but it's good you are holding me to it). What date is the big day?

Jennifer - Clean water. Again, I'm only going on advice, but apparently water from the tap has gone through 7 different ladies before you drink it. I can handle that, however, the water supply is filling up with womens hormones as a result. This effecting mens manliness significantly and is adverse to their health in various forms. Also England are looking to put flouride in the water supply. It already has chlorine and potentially heavy metals within. Need to find a way of getting fresh filtered water without breaking the bank. Something I'm working on.

Keep the motivation coming guys. Seeing your commitment to these goals is really firing me up for the New Year!!

Holy crap those are a lot of ambitious new year goals! Dean when you cut those things out of your regime will you cut all at once or a bit at a time? Sounds like it would be pretty tough (though never impossible) to do it all at the same time?!

1)Go from 5k to 10k and maybe consider running socially. People aren't all bad as it turns out ;)

2)Lose the last few -- it has been an overwhelming achievement already but the home stretch will be hard

3)Keep the work going strong and catch up with income taxes/company loans

4)Make final decisions on schools for massage & holistic healing, create game plan

5)Make Emmigration preparations.

6) Stay grounded and sane through all ;)

I am going to do it all incrementally. However thinking big is my thing, and that is what I encourage others to do.

However, thinking big is useless without a solid goal. Solid goals are useless without a cold hard plan. And cold hard plans are useless without a little thing called 'ACTION'.

I am a firm believer though that if you only have 4 hours to cut a tree down then you should spend the first 3 hours sharpening the axe. When the planning and intention is set in stone, actually carrying it out is very very easy. Jumping in too early only confuses the issue for me.

Impossible is nothing

DEAN-do they sell Brita water filters/pitchers in england? they have them here and they arent that expensive. im not sure if it is exactly what you are looking for but it maybe a start.

I KNOW I need to do this, but I DON"T WANT TO! I will switch to that half-caff coffee. That's realistic.


Sign me up!

amy-cut out caffeine-yeah i know thats a tough one!!! hal-caf is a great start! and as far as the runner team-im wondering how we can do a virtual team. i think glovias idea is great!

My goal? My goal is to end this website. Or, should I say, this sanctuary for underachieving dolts who have nothing better to do that pat themselves on the back (or ask someone else to) for the most menial, trite, and POINTLESS goals and accomplishments.

For most of you, weight loss and fitness will NEVER be a reality. Most of you completely lack the drive and innate motivation necessary to be fit. Go ahead. Keep on fishing for "advice" and "inspiration" from others. Keep on relying on others to undergird your hapless attempts to become fit. Keep on giving "support" to those who continually flounder under their own failures but who try to mask them under the guise of non-existent maladies such as "emotional eating".

Like the perpetual and ever-present "New Years Resolution" crowd, most of you are doomed to remain as physically fit as Stay Puffed.