Have you been working on your goals and resolutions for the past three months into 2015?

Are you guilty of procrastination?

Or perhaps you’ve had some setbacks?

Whatever the case, join us for the Forgotten Goals & Resolutions 30-day Challenge, which was first held last year at Ando Mierzwa’s suggestion.

How does this work?

Challengers will pick a maximum of three small goals (or progression steps of larger goals) to focus on for thirty days, with the objective of achieving them by the last day. Failure to achieve progress based on your own benchmarks may result in a penalty. Muahaha!

So, pick goals that are achievable in thirty days, or break down existing goals into smaller progression goals, for success. We begin on April 1 – No! Not an April Fool’s joke!

If you’re ready to make your resolutions a reality, continue on to read the challenge details. If you have doubts about achieving your goals in thirty days, read the FAQ.

(Or check out the challenge FAQ)

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How many of you are on track with your new year resolutions now that nearly four months have passed? What about our Day Of Ninja participants… Have you been working on your ninja goals?

The coming challenge was suggested by Ando after discussions with the burpees participants and a few members of Way Of Ninja last week – working on our chosen goals and achieving our set targets in 30 days. I have added a condition that at least one of the goals must be physical.

Forgotten Goals & Resolutions Challenge

Starting Date: 21 April 2014

Ending Date: 20 May 2014

What Needs To Be Done:

1. Accept the challenge by accepting the Google+ event invitation (or tweet us)

2. By April 20 (the day before the challenge), prepare the details of your selected goals and share it on Way Of Ninja’s stories platform (refer to the section: Preparations Before The Challenge & Action To Take)

3. Take action to get some of your goals done within 30 days

4. Update your progress on the Stories platform

5. Reflect on your success or failure on day 30

Stories Platform Category:

Preparations Before The Challenge & Action To Take

Because everyones’ challenge would differ greatly, please provide details on your goals by documenting the 5 items below on Way Of Ninja’s stories platform by Sunday Evening (20 April).

Step 1: Pick 1 to 4 goals that are reasonable to accomplish in 30 days

These goals can be from your existing resolutions or Day Of Ninja goals. Feel free to pick a completely new goal. If it is unrealistic to achieve your existing goals in 30 days, break it down into something you can achieve in 30 days by setting your sights lower.

For instance, if you wish to make running a habit, then work on making running a habit in thirty days. Be sure to factor in your time constraints and schedule.

Examples

1. Be able to run 2.4km in 10:10 by day 30

2. Be able to do 13 to 14 consecutive pull ups (without using momentum or kipping) by day 30

3. Build a habit to workout in the morning for at least 10 mins

 Step 2: Know where you are – your present circumstance

Before you can move towards where you want to be, you need to know where you currently stand. For physical fitness related activities, make sure to benchmark and test yourself.

 Example

1. My last 2.4km run timing is 10:16

2. My last attempt at pullups is at 12.5 to 13 consecutive repetitions

3. I presently workout in the mornings irregularly

Step 3: How will you measure success?

In step 1, you should have already set standards to meet that will determine if you succeed on day 30. There are two types of goals for this challenge: (1) Goals to achieve your own definition of physical excellence (e.g. be able to do 13 pullups by day 30) and (2) Goals to make a behaviour into habit by doing it repeatedly over the 30 days.

Example

Success measures:

1. 10:10 timing by day 30 for 2.4km run

2. 13 to 14 pullups without kipping by day 30

3. Workout in the morning daily for at least 10 mins for all 30 days (allowed to skip 5 days in total and replace with workout at another time of day)

Step 4: Why are you doing this? What is your objective?

Give your goal a purpose and explain your underlying interests in achieving what you wish to achieve.

Example

The goals on pullups and running are part of my aims to achieve gold standard on my military fitness test before year end. As an aside, it will be fun to challenge my present benchmarks.

As for working out in the mornings, I learnt while being in the military that some exercise in the morning chases away the morning fatigue.

Step 5: What is your plan to make it work?

Know your schedule, resources and limitations and incorporate them into your plans. Make sure to have “escape” routes or planned cheats. For instance, if you have a weekly family outing that will interfere with the challenge, tweak your goal achievement plans. The challenge is supposed to be fun and not consume your life. Your plan should keep you motivated.

Example

For 2.4km goal: Run at least thrice per week; one long distance, one 2.4km run at max speed, and one speed training session.

For pullups goal: Do one set of maximum pullups daily. Do my current pullup variation regime on alternate days to increase strength.

What To Do Once The Challenge Begins & When It Ends

Give periodic updates on your progress and setbacks

Reflect on your progress or setbacks. If need be, tweak your plan if it isn’t working or if circumstances change. Make sure to be accountable to at least one challenger in this challenge. Accountability helps with success.

Have you achieved your goal(s)? Reflect on why or why not

Did you achieve your goal on the last day? Reflection time again. Either ways, reflecting on success or failure will be a good way to end the challenge. If you have failed, determine why and what your follow-up plan is.

Don’t forget to share the details of the goals you have chosen by Sunday evening!

The post Forgotten Goals & Resolutions 30 Day Challenge appeared first on Way Of Ninja.

With the intention to join an obstacle race this June, I made a spontaneous decision to do the 30 burpees for 30 days challenge by Joe De Sena (founder of Spartan Race); the penalty for not being able to complete an obstacle are burpees! I began this morning, doing the burpees in succession (with 30 seconds break between sets of 10). It certainly got me out of my groggy state of mind.

Would you like to join us (Andrea and Jules) in taking up the challenge? I will be resetting my own counter to zero, and shall restart the challenge tomorrow with them and several friends. So, let’s use this opportunity to get started on making fitness a habit together.

How to do burpees?

Why Should You Take Up The Challenge?

• This is a simple way to make fitness workouts into a habit and routine
• It takes no more than 5 minutes to complete 30 burpees (no excuses about have no time)
• It will be ‘fun’ to do torturous burpees together (those taking the challenge are your training buddies and we will accountable to each other.)
• This is a great movement snack to get your blood pumping when feeling fatigued

Burpees Challenge Guidelines

• Complete 30 burpees daily for 30 days
• The burpee variation used can be seen in the above chart
• The quality of your burpees matter (i.e. Keep your core tight when doing the pushup and be mindful of your back)
• You don’t have to do 30 burpees in one go (i.e. Break it up into smaller sets and do it throughout the day. But you need to do at least 5 burpees in one set)
• On the last day, you should be at least be able to do 20 burpees at one go, before proceeding to the last 10.

Up For It?

I will be doing the 30 burpees in addition to my workouts and runs. We shall begin the challenge on 7 March 2014 and end on 5 April 2014 (use your local time zone and dates). Let me know in the comments section below, Twitter or Google+ if you will be doing the challenge.

The post Join Us For The 30 Burpees For 30 Days Challenge appeared first on Way Of Ninja.

With 2014 approaching, join us in sharing your new year resolutions and goals at Way Of Ninja Stories. The whole idea is to put your fitness, martial arts, parkour, marathon and ninja related goals out in the open. This makes you accountable to our community for achieving those goals and you will also receive motivation from each other. No more excuses! Set your resolutions, make time for them, and commit!

I understand that some members (including myself) have already committed their Day Of Ninja goals on Dec 5. We have something else planned for you. Read on.

New Participants

Share your resolutions and goals for the new year. Make sure to give a deadline on when you want to achieve them. Avoid setting your goal deadlines to 31 Dec 2014; all of us can do much better.

Day Of Ninja 2013 Participants

Pick one goal (at least) out of your Day Of Ninja goals list that you wish to begin with on January. Tell us your plans and how you are going to get started.

For example, if you plan to begin working out in January, post details on your workout plans for the first session.

How Do I Share My Goals Or Respond To The DayOfNinja Topic?

Go to add a story and choose the category: “Goal & Resolutions“, and subcategory “Goals & Resolutions for 2014” or “Day Of Ninja Progress Report“. Add a feature photo if you wish. And add your thoughts. Do it today!

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