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52 Goals for A Healthier You in 2013

December 30, 2012 1 Comment

I’m hoping your 2012 was a great year, but I’m hoping for an even better 2013 for you. Last year, I challenged you to the 100 Push Up a Day Challenge. (a summary of that will appear in a future post shortly). But this year, I wanted to pose to you a different challenge; one that embodies all of the aspects of fitness and not just the physical. I present to you my….

52 Goals For A Healthier You in 2013


Here’s how it works.  Each week you’re presented with a goal for that week. Set out to accomplish it and check it off.  The next week, you’re presented with a new, totally different goal. Set off to accomplish that and check that off the list.  Keep going through the year, achieving small goals each week and achieving momentum that you CAN accomplish anything you put your mind to. You only have 1 goal per week and you can certainly compound them each week as you progress through the year, but the purpose is to achieve that goal for that week and not to get behind or “bank” goals to catch up in one week. Print out the list and put it somewhere where you will be reminded of it daily. The choice is yours and yours alone, as are the excuses.  You CAN do it and I believe in you!


#1. Begin an exercise plan. Join a gym, hire a trainer, enroll in a program, etc. If you already do any of those things, try something new.

#2. Keep a detailed food journal of everything you eat for 1 week. For the smart phone fanatics, check out apps such as MyFitnessPal and LoseIt


#3. Walk for 30 minutes on 5 separate days


#4. Perform 10 push-ups, 10 squats, 10 sit-ups every morning before you get going

#5. Drink nothing but water for the week. That includes no coffee, tea, juice, milk, sports drinks, soda, alcohol, etc.


#6. Select 5 books to read this year.  If you already read lots, read 5 books outside of what you normally read.

#7. Plan ALL your meals for a week that does not include dining out.

#8. No dining out: fast food, convenience stores, dining establishments, etc. If it doesn’t come from home, it doesn’t count.


#9. Make it a priority to get at least 8 hours sleep every night.  Turn off the TV, shut down the computer, and silence the phone earlier than usual.


#10. Eliminate ALL sugar from your diet. You’ll be both astounded and surprised just how prevalent it is in even the most conscientious eater.


#11. Stretch your muscles daily. Biggest culprits of tightness and resulting pain: hamstrings, hip flexors, low back, neck, and shoulders.


#12. Walk for 3 miles on 3 separate days


#13. Perform 15 push-ups, 15 squats, 15 sit-ups every morning before you get going


#14. Book a trip even if just a weekend getaway. Excludes vacations.


#15. Connect with a friend(s) you haven’t spoken to in awhile. Chatting on social networks doesn’t count.

#16. Have a vegetable with EVERY meal


#17. Schedule a regular check-up or physical with your Dr.


#18. Eat a protein with EVERY meal.


#19. Go to a comedy show or movie. As Mark Twain said,” The human race has one really effective weapon, and that is laughter.”


#20. Clean out your kitchen/cupboards and create a grocery/staples list so that you can keep to your plan.


#21. Consume NOTHING with more than 5 ingredients.


#22. Walk for 3 miles on 5 separate days


#23. Perform 20 push-ups, 20 squats, 20 sit-ups every morning before you get going


#24. If it doesn’t help you grow, it has got to go. Make it your mission this week to de-clutter your life.  Eliminate ALL that is unnecessary and taking up nothing more than time and space.

#25. Get a massage.  If you haven’t experienced or appreciate the value of taking care of your body from the therapeutic side of things, you don’t know what you’re missing.

#26. Buy all of your produce from a local farmer or farmer’s market.


#27. Find, sign-up, and register for a 5K fun walk and/or run within the next two months. Check with local charities or go to for events in your area.

#28. Eat no packaged or processed food for the whole week.


#29. Avoid watching the news. Trust me, if there’s something really important to know, you will know about it. The power of no news is amazing.


#30. No sandwiches.  Don’t eat sandwiches? Then no bread, bagels, or wraps.


#31. Select a get to bed and wake up time for EVERYDAY this week.


#32. Walk for 5 miles on 3 separate days


#33. Perform 25 push-ups, 25 squats, 25 sit-ups every morning before you get going


#34. Choose something form your bucket list and do it.

#35. Be a kid again. Play outside, go to the park, ride a bicycle.

#36. Learn a new skill or pick up a hobby you’ve always wanted to do. (i.e. take a cooking class, photography, etc.)

#37. Assist as a volunteer at a charity event.


#38. Eliminate 1 bad habit, personally to you.


#39. Schedule 20 minutes every day of quiet time.  No cell phone, email, computer, etc.


#40. Recruit a friend who hasn’t yet gotten the big picture and be their mentor/coach.


#41. Get out of your comfort zone.  Tackle something you think you can’t.  The only way to know is if you try.


#42. Walk for 5 miles on 5 separate days.


#43. Perform 30 push-ups, 30 squats, 30 sit-ups every morning before you get going

#44. Eliminate colorless food –beige, tan, box colored food.


#45. Take a yoga or Pilates class


#46. Clean out your wardrobe and donate old clothing to charity


#47. Try a health food you haven’t tried yet.


#48. Take a day trip to a new place.


#49. Base your workouts on nothing but body weight exercises: push ups, pull-ups, sit-ups, dips, squats, lunges, etc.


#50. Give a random gift if kindness to someone not expecting it.


#51. Walk for 5 miles on 6 separate days.


#52. Review your successes/failures from the past year and write down/record your journey.
Wishing you and your families all the best for a happy, healthy, and prosperous New Year in 2013! It’s going to be great!


Til next time, train smart, eat well, and be better.


My 2012 Fitness Challenge personal update – 36,400 push ups done as of publishing time





About the Author:

Jeff Harrison is a fitness coach based in Pottstown, PA. He received a BS in Exercise and Sport Science from Penn State University and is an NSCA Certified Strength and Conditioning Specialist (CSCS), NSCA Certified Personal Trainer (NSCA-CPT) and ACE Advanced Health and Fitness Specialist (ACE-AHFS). Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines.

Comments (1)

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  1. Fitoru says:

    Nice list of healthy goals, great blog, blog, nice post, good read and informative. Learn a lot of stuff today.

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