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300 pounds and running

How to Master Goal Setting for the New Year

by
Martinus Evans, a fat man running and author of 300 Pounds and Running Podcast

What’s up Goal Crushers,

Happy 2018!

:: shoots confetti gun and sips on brown liquor:

If you’re like me you couldn’t wait to say so long to 2017 and say what up doe to 2018! Usually, this is time for setting New Year’s Resolutions.

I don’t do resolutions.

Because the word “resolution” means something that you’re going to give up on by April…

….and forget about it until November. I’m not fond of that type of mindset but I digress.

As the residential Goal Crusher, I set goals and more specific I set S.M.A.R.T.Y goals. While I usually do my hardcore goal setting on my birthday. This year Mrs. 300PAR, my friend Santini, and I did an intense evaluation and goal setting session.

I wanted to share this with you all because this method provided us with crystal clear clarity on our goal. As well as give us a way to track them and crush them. So this exercise makes you think about your goals in seven domains: 1) Financial, 2) Social, 3) Cultural, 4) Sexual, Relationship or Intimacy, 5) Physical, 6) Spiritual and 7) Professional.

The goal setting exercises consist of three sessions. The exercise starts with a 5-minute writing prompt to get those creative juices flowing. Some of the questions we had were: 1) Write the first five lines to a children book, 2) If you were a superhero, what would be your name and your superpower, and 3) What are four things that keep you healthy and why. After the creative writing exercise, we talk about our answers for a few minutes then went into the evaluation and goal setting session.

For the evaluation and goal setting exercise, you get addition 5 minutes to write an answer to questions about the specific domain that you working on. The questions are:

Year Evaluation

  • What strengths or things that you did well in this domain for the past year?
  • What weakness or things that you didn’t do well in this domain or need to work on for the past year?
  • What are some things that annoy you or things you DO NOT want people to talk to you about in regards to the domain?
  • What are some things you DO want people to talk to you about in regards to this domain?

Goal Setting

  • Overall goal or goal(s) that you want to accomplish before the year is over. (If your goals don’t work on bettering your weaknesses, there is disconnect on what you feel like you need to improve on from the last and what you want to improve. Ask yourself why is this happening?)
  • First quarter goals or things you want to accomplish in the first three months of the year that will help you in completing your goal for the year.
  • Second quarter goals or things you want to accomplish in the second quarter of the year that will help you in completing your goal for the year.
  • Third quarter goals or things you want to accomplish in the third quarter of the year that will help you in completing your goal for the year.
  • Fourth quarter goals or things you want to accomplish in the fourth quarter of the year that will help you in completing your goal for the year.

After the 5 minutes are up, we discussed the specific goals. Then asked further questions to fine tune each goal and how we can help keep each other accountable with those goals. To give you some inspiration to try this method yourself. Below you will find what I put down for the physical domain of goal setting.

Martinus Evans Physical Evaluation

Strengths: As most of you know I have some Achilles issues for most of 2017. Something that I will call a strength or something that I felt I did good was that I tried multiple methods to help my Achilles heal. I did things like Ultrasound Therapy, Physical Therapy, and Phototherapy/PRP Therapy. I listen to my body and did not do anything that would cause more injury. That also meant deferring The New York City Marathon to 2018 even though my Achilles was around 90% and I was feeling good about running. With all that said, I did pick up a new sport to help me stay active during my downtime of not running. That was cycling which is equally addictive to running and much more expensive. Cycling has given me the same excitement that I had when I started running.

Weaknesses: Something that I needed to work on 2017 as I gain a significant amount of weight back. I’m assuming that the weight also prolonged healing my Achilles injury.

Some things I don’t want people to talk to me about in regards to the physical domain: I wish people would stop talking to me about how fat I am and how running will mess up my knees. I’ve been running since 2012 and my knees are fine.

Things I want people to talk to me about in regards to the physical domain: I want people to talk to me about upcoming races. Also talk to me about gear, more specifically cycling gear. My ass and sometimes my nuts hurts from riding. I know it’s because I haven’t found the right saddle for me (and before you ask, yes, I got a bike fit). I would say finding a saddle that’s comfortable to me is my biggest barrier to cycling now. Also, give me positive affirmations to help me move my body as much as possible. Lastly, talk to me about what it takes to train for an Ironman, or a triathlon, or a duathlon, along with talking to me about running and cycling in general.

Martinus Evans Goals for 2018

First quarter goals: My first quarter goals are to find races to sign up for so I’m thinking 5Ks, 10K, Half Marathons and Full Marathon. My second goal is to find a saddle that does not hurt my ass or my nuts #HelpMyAss. My third goal is to find a beginner race to sign up to ride. My fourth goal is to start beginner cycling program to train for my race.

Second-quarter goals: First goal is to races and get medals! The second goal is to start and complete a 30-day push-up, sit-up, plank, and squat challenge.

Third-quarter & Four-quarter goals: Lose at least 50 pounds, compete at least two century rides, and NYC marathon.

There you have it Goal Crushers this is how you properly evaluate the previous year and set goals for this year. What do you guys think about this method? Is this something that you would like to try? If so, I have a treat for you! Sign up below you will get a worksheet that will walk you throughout this process.

Get the Goal Setting worksheet

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Well there you have it I wish you all nothing but success and prosperity in 2018.

Until next time keep crushing those goals,

-Martinus Evans

Gym and Gaining Weight Update

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It’s been a couple of weeks since I started going to the gym. I figured I would give an update and some thoughts on my progress.

I had my second session with the trainer the workout was the same as the last workout. Afterwards he tried to sell me a package. I can’t knock him doing his job but I don’t think that I going to hire the trainer though. I’m a DIY type of guy and I get the thrill of learning new things and processes.  Additionally, I just don’t think hiring a trainer fit into my health and fitness goals. The main reason I’m using the gym is as intermediary between now and I get healthy. I’m hoping by the time the weather breaks I will be healthy enough to get back to running and doing CrossFit. I wish I didn’t have to spend the money on the gym but my Achilles tendon is so damn iffy and I can’t pull myself to pay that hot 120-160 dollars a month for a service that I can’t even use to its fullest potential. I know many of my CrossFit friends will say something like, you can modify to compensate for my Achilles, I know I could but I know myself and I will end up not modifying my exercises and probably hurt my Achilles even more.

The other day I stepped on the scale and I’m 10 pounds away from my original starting weight.  When I saw the weight I just shrugged and shook my head. I told myself that this has to stop; I need to do whatever I can to prevent this from happening again.

At the gym I’ve been doing mostly function fitness. I get all of my cardio from the C2 rowing machine. I usually do some type of intervals like Tabatas or 1 min on 20 second off. There have been days where I’ve rowed 2-3 miles straight and let me tell you that shit was brutal. I was thinking that I should do C25k intervals on the rowing machine just to give me a format to follow. After the rowing machine I usually alternate between upper and lower body and I do some type of ab work every day. Eventually I will make a work plan in November. However for now I just want to give myself some time to settle in and not rush the process. I have to be cognizant of my shoulder and neck injuries from the car accidents and now my Achilles tendon… Man, I’m falling apart…

 

That’s all I have… Until next time.

300 Pounds and Running 3.0

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300 Pounds and Running over background

300 Pounds and Running over background

Welcome to the new 300 Pounds and Running.com! Right away, you will notice some changes  to this site. I lighten up the look and feel. Additionally, it’s sporting a new header and tagline. You would not believe that I made the header in Power Point… Go figure, I didn’t know you could do that type of stuff in Power Point…

There’s an interesting story about the tag line. One day I posted on Facebook that I needed help coming up with a new tagline for the blog. Someone respond, “What you want the tagline to focus on?” I said, “Something about defying the odds of obesity,” and Andrea from I’mperfectlife.net responded, “uhh that’s your new tagline right there.” I liked it, so I went with it. Then I decided to change tagline to “Defy the Odds of Obesity,” because I felt it was more of a call to action. While I was finalizing the header, I decided to change the tagline again to “Defy the Odds,” because I feel like it encompasses all aspects of life. It’s not good enough to just lose weight and defy the odds of obesity. One of the things you will find out once the weight is gone is you’re still going to have problems, issues, and odds that you will have to defy. Therefore, instead of just defying the odds of obesity, defy all the odds against you. You are a goal crusher and that’s what goal crushers do!

 

Daily Themes

While I was redesigning site I came up with daily themes to help me through the times when I feel like I don’t have anything to say. I really want to improve on posting consistently, I think by having some daily themes in back pocket would help me out. Check out the description of themes below.

 

Motivational Monday

If you follow me on social media, you know that I love, love, love quotes. A good quote can change the outlook of your day, week, month and sometimes your life. Reading quotes helped me a lot during this injury. I could be feeling down and reading an inspiring quote would help me put things in perspective (Because it could always be worst). On Monday’s, I will be sharing some of my favorite quotes and explains what it means to me. It is my goal to eventually do Motivational Monday’s on my YouTube channel.  I think some quotes are more powerful when they are heard, and it gives me a chance to work on my public speaking.

In addition to quotes, I want to give my readers an opportunity to share their health and fitness accomplishments. These can be anything from running a marathon to walking a mile for the first time; from losing 100 pounds to losing their first 10, 20, or 30 pounds; from going a year without sugar to quitting smoking and everything in between. This is a spot for you to brag about your accomplishment, big or small!

If you would like to be featured in an upcoming Motivational Monday post:

  • Email a photo to represent your accomplishment to: [email protected].
  • Please include a brief (3-7 sentence) description of your accomplishment.
  • If you have a blog please include the link in the email.

They only thing that I ask is that you leave a comment on the Motivational Monday posts to congratulate the others on their accomplishments!

 

Tunes Tuesday

Many of you don’t this but I was am DJ and a pretty good one for that fact. I am not talking Djing on iTunes either… I am talking about two Technics Turntables, a Pioneer Mixer, and crates of records. However, with the move from Detroit to New England I fell out of the DJ scene. Djing is something that I really enjoy doing and I want to back into it. I don’t see myself making a living from it however it’s a hobby that could bring in some side change once in a while. On Tuesday’s, I will be putting on my “DJ M-80”hat and give you 3-4 songs that you can consider adding to your playlist. I am hoping that by playing around with music it will give me the inspiration to get back on the 1’s and 2’s.  You never know this may end up with me posting my sets on the site. You will just have to wait and see.

 

Weigh-in/ Real Talk Wednesday

The weigh-in part is self-explanatory. I’m taking it back to the basics weighing in on Wednesday, taking progress pics and providing updates on my progress. The real talk part will be some commentary dealing with self-improvement…  This comes from my life… A good friend calls me every Wednesday morning when I am on my way to work and we would have real talk. The conversations could range from “Yay you are on the ball with your goals” to “You need to get on the ball because you are bull shitting” and everything in between. During this talk, we hold no punches, we just keep it real and that’s what I plan to do.

 

Q&A Thursday

This is an opportunity for you to really get to know me… Ask me a question at [email protected]. No topic is off-limits.

 

Friday Five

This will be a buzz feedish type of post ranging from tips, tricks, and everything in between. I did this a while ago and I’ve decided bring it back… You can check out some of my older Friday Five’s below;

In addition to the theme weekly post you can look out for blogger spotlights, product reviews, training plans, and race recaps. This is just some of the things I plan to produce on this blog.  Even though I have five themed days, I cannot guarantee that I will post Mon-Fri but I’m shooting for at least 3 posts week. I am still working on an editorial calendar but I wanted to at least give you an update on what you can expect and what I plan to do.

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Just Checking In..

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What’s up Goal Crushers!

I hope you that you had a happy and safe New Years. For most of us, the New Year signifies a fresh start. I personal believe that you don’t have to wait to the new year to start over. In my eyes, every day is a chance to do right, to go after your goals, to change your life, or to be great. Don’t let the Monday/New Year mentality hold you back from being the greatest you that you can be…

I have not been around for a while so thought I would check in and let you know what is going on with me.

This past week I had to make a very tough decision and that was to withdraw from the 2015 Brigham and Women’s Hospital Boston Marathon Team.  It was a hard decision and I’m kicking myself for it because It’s one my dreams to run the Boston but I don’t think 2015 was the year for me to run it, so it’s now a dream deferred.

I had my reasons though… 2 car accidents; one in January another in October and now this mystery stomach pain that haven’t been resolved.  It’s safe to say that I had a rough 2014. Even though I felt like I made the right decision by withdrawing, a part of me feels guilty. As if I should have had more faith in the situation and myself that things are going to work out.  Have you ever felt like that?

Besides being stagnant with my fitness and running injured, my 2014 wasn’t all that bad.  I received a master’s degree, I bought a house, and I officially started my public speaking business.  Those are great milestones so I really can’t complain… That much 😉

As far as this blog is concerned, I’m struggling with posting on a consistent basis… It was something that I was good at doing but now it’s like pulling teeth.  I feel like I don’t have much to say if I’m not actually running. Many of my family and friends told me to write about how much it sucks being injured but I’m not the complaining type. So I just go through the motions… I know I said that I was going to do better but my actions haven’t proved it yet. So I joined a writing group and hopefully it will spark my interest for writing again… I think it’s what I need to get the ball rolling…

I know I’m a work in progress and I want to thank all you for your support. Whether it’s a comment, a message on Facebook or a tweet I appreciate all your love and patience as I try to work through some of this stuff. I’m taking it a day at a time that’s all I can do right about now.

I’ll talk to you guys soon

Chase Values. Crush Goals …300 Pounds and Running

Forgiveness

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Dear Goal Crushers,

Forgiveness is a rebirth of hope, a reorganization of thought, and a reconstruction of dreams. Once forgiving begins, dreams can be rebuilt. When forgiving is complete, meaning has been extracted from the worst of experiences and used to create a new set of moral rules and a new interpretation of life’s events.
– Beverly Flanigan

I come here today to ask for your forgiveness… I’ve been bullshitting… Bullshitting on you, this site, and most importantly on myself… I told you all when I finished my master’s program things would be different… I would blog on a consistent basis. I promised that I would be a source of information and inspiration to you all. Lastly, I told myself when I finished my master’s program I would work towards my true calling in this world …

I come here today in hopes to start the process of rebuilding and gain trust, from you and myself. I could come up with ton of excuses to validate why I haven’t kept my word, but it’s time to accept the facts and start the process of moving on.

The truth is I’m overwhelmed, overextended, and burnt out… Lately, I’ve had my head and hands in so many places… Most of them does not include pursuing my passion of becoming a successful blogger, coach, speaker and thought leader in this niche. To admit this, I also have to admit that I’ve doing a disservice to you and myself. I left you hanging and I let myself down…For that, I apologize.

I hope that you’re able to forgive me and bear with me, while I go through the process of forgiving myself. I ready to put in the blood, sweat, and tears to make this journey a successful one… Let’s call this the calm before the storm…

I ready to do what I do best… CRUSH GOAL S!

Until next time, I’m 300 Pounds and Running

If find this post useful please share it with a friend! If you like what I’m doing please subscribe. Don’t forget to follow me on Twitter:@300lbsandrunnin, Like the 300 Pounds and Running Facebook Page, if you are on: Instagram I’m @300PoundsAndRunning, YouTube: 300 Pounds and Running Dailymile: @300lbsandrunnin, and Nike Plus:@300PoundsAndRunning. Lastly I’ve create a group on Facebook called Crushing Goal Together… This is a new support group to help anyone plan, track, and crush goals, be sure to check it out.

Motivation Monday/Fight for Air Climb

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Fight for Air Climb New Haven

Don’t fear failure so much that you refuse to try new things. The saddest summary of a life contains three descriptions: could have, might have, and should have. -Louis E. Boone

What’s up goal crushers! While reading this quote I thought about my childhood. One particular conversation with my best friend’s grandfather Hayes. I was leaving to go to Tennessee for college. I remember telling Hayes that I was afraid of what may come, when I leave Detroit. This was my first time out of the city and I didn’t know anyone in Tennessee. Hayes told me, “Marty never let your fear stop you from progressing… Look around you at the people on this block… All of these dreams deferred… A lot of them are should of, could of, and would ofs. Don’t like be them Marty! You’re bigger than that…”

Hayes was right I am bigger than that… What a life lesson to learn?  As I progress through this journey, I pride myself on my fearlessness. Trying new things and living through different experiences keep me going.

My next event is no different… I’m going to run a vertical marathon on February 8, 2014. I will be participating in the American Lung Association’s Fight for Air Climb. The reasons that I decided to do the Fight for Air Climb: Was to challenge myself to keep things new and spicy. I think climbing 400 – 500 stairs sounds Mucho Caliente! Also looking at the stats of lung cancer/disease is alarming… Why not use my voice to help the cause in any way, form, shape or fashion?

Here are some stats on lung disease:

  • Lung cancer is the #1 cancer killer in America. One in five people diagnosed this year have never smoked a day in their life.
  • Lung cancer overtook breast cancer as the leading cause of cancer death among women in the United States in 1987 and now claims the lives of more women each year than breast, ovarian and cervical cancers combined,
  • 159,480 people will die from lung cancer this year, that’s 433 people per day. 

Now I need your help please donate to help me reach my goal of $250. No donations too small and everything is tax-deductible. If you are in the New Haven area I challenge you to join me on the climb. I guarantee that it will be tons of fun.

Until next time I’m 300 Pounds and Running.

If you like what I’m doing please subscribe. Don’t forget to follow me on Twitter:@300lbsandrunnin, Like the 300 Pounds and Running Facebook Page, if you are on: Instagram I’m @300PoundsAndRunning, YouTube: 300 Pounds and Running Dailymile: @300lbsandrunnin, and Nike Plus:@300PoundsAndRunning. Lastly I’ve create a group on Facebook called Crushing Goal Together… This is a new support group to help anyone plan, track, and crush goals, be sure to check it out.

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