A Comprehensive Roadmap for Personal Growth and Self-Improvement in 2024
“Many times in life the question is not whether to do thing or another, but when to emphasize one aspect or another. Rest or train? Research or write? Diversify or concentrate? Opposite answers can both be right. The question is which one is the right answer for right now.”
ABSTRACT
In a world where success often becomes a comfort zone, the journey of self-improvement and personal growth never truly ends. The past years have brought forth unprecedented challenges, from navigating a pandemic to embracing the responsibilities of parenthood. These experiences have led to a profound reevaluation of life's patterns and systems. This article explores a comprehensive roadmap encapsulating my aspirations and intentions for the year ahead. From physical health and dietary goals to emotional and mental well-being, the principles guiding their intentions reflect a deep commitment to personal and professional growth. Join me on this transformative journey as you delve into my plans for 2024, a year dedicated to self-improvement and making positive contributions to society while steering towards a brighter and more fulfilling future.
At the core of these intentions are principles that serve as a compass, directing my efforts and decisions. These principles include nurturing current relationships, optimizing physical health, and contributing to the greater good of society with empathy, compassion, and kindness as guiding lights. You'll discover a thoughtful and holistic approach to personal growth as you read through the detailed intentions spanning various aspects of life, from exercise and diet to emotional well-being and relationships. This article isn't just a list of resolutions; it's a dynamic blueprint for a life enriched by intention, purpose, and an unwavering commitment to self-improvement. So, let me help you craft a "business plan for life" in 2024 and be inspired to embark on your journey of growth and self-discovery.
Keywords
Personal growth
Self-improvement
Life patterns
Physical health goals
Dietary intentions
Emotional well-being
Mental health
Principles for growth
Relationship intentions
New Year's resolutions
Exercise plan
Dietary objectives
Mindful eating
Social media limits
Email management
Positive mindset
Environmental goals
International travel goals
Professional goals
Email templates
Time management
THE Principles TO GUIDE MY INTENTIONS
Examine my focus and efforts toward current relationships and reallocate more time to each if necessary.
Review and adapt my present routines to support optimal health.
Define a life that serves my personal needs and contributes to society and humanity's greater good.
Act and think with a baseline of empathy, compassion, and kindness.
Seek understanding of myself and others before judgment.
Choose the most appropriate path despite the effort or personal sacrifice.
Celebrate equality and diversity of living things and perspectives.
Take control of my attention. I’m talking about you, phone and social media!
Define the boundary lines of overextending myself personally and professionally.
Clear goals will help you reach your potential with a personal trainer in Denver. / Photo: Pixabay
LIST OF MY IntentIONs
Area 1: My Physical Health Intentions
My EXERCISE IntentIONS
Specific Objectives
Increase cardio endurance by hitting at least 12000 daily steps per day, one cardio session per week on the Peloton bike (unless I hike, then one session), and thirty hikes of six miles or more by the end of the year (or less mileage with a 2000-3000 foot gain instead). I will walk to and from work to guarantee my steps at least twice weekly (unless I move to a new home beyond a 20-minute walk). Add at least one ten-minute ride on the Helix.
Hike thirty Colorado trails in 2024 (with limited repeats of 2022 and 2023 trails) and support the hiking community with detailed reviews to be completed within 48 hours of each hike—average three monthly hikes. Make exceptions for friends to join!
Hike five 14ers and five 13ers by the end of the year.
Complete five sessions of strength/muscular endurance exercise, one cardio session (including a hike) in conjunction with the weekday workout sessions (Saturday mornings at 8:30 am), and three short range-of-motion focused sessions of the lower limb each week within the weekday workout sessions.
Specific Exercise Plan
Monday
45 min Strength Session
Circuit Muscle Focus: Chest (Low Rep), Core, Hip Mobility/Range-of-Motion Routine
Tuesday
45-minute Strength Session
Circuit Muscle Focus: Back (Low Rep), Core, Range-of-Motion Routine
Wednesday
30-minute Strength Session and 10 min interval Helix ride
Circuit Muscle Focus: Shoulders (Low Rep), Leg Routine, Core, Hip Mobility/Range-of-Motion Routine
Thursday
45-minute Strength Session
Circuit Muscle Focus: Biceps (Low Rep), Core, Range-of-Motion Routine
Friday
45-minute Strength Session
Circuit Muscle Focus: Triceps (Low Rep), Core, Hip Mobility/Range-of-Motion Routine
Saturday or Sunday
6-11 mile hikes with a 2000-3000-foot elevation
Every Day
1 set of 20 Perfect Pushups, 12-20k steps per weekday
My Recovery IntentIONS
Specific Objectives
Sleep 7.5 hours every night and rest from workouts on Saturdays and Sundays (unless a hike)—specific intent: In bed by 11:09 pm and waking up by 6:39 am (no snoozing). Complete a late-night routine at least an hour before bedtime. Limit water consumption 2 hours before bedtime.
Schedule 3 “Take a Deep Breath” phone prompts per day on Google Calendars or another app. Once I see the notification on my phone, I must stop and take a deep breath no matter what I’m doing.
My Dietary IntentIONS
Overarching Goals:
To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices. Specifically, lower triglyceride levels back to 150. This number is typically genetically higher than the other numbers. Thanks, Dad! I’m responsible for anything above 150, though.
Reduce stress and anxiety levels by lowering caffeine to 1 cup/half mug and prioritizing sleep.
Specific Daily Dietary Objectives
Never feel stuffed or starved; eat within 5 hours of the last meal (unless overnight).
Assess the cues for current snacking habits and change the influences that lead to this behavior.
Stop eating a meal at the first sign of feeling satisfied.
Mindfully prepare the size of my 6-year-old’s leftovers, and don’t eat his leftovers :).
Limit sips of alcohol to 3 days or less.
Alternate sips of water and alcohol when indulging.
18 out of 25 meals per week are whole food plant-based foundations and free of oil, meat, processed foods, and refined sugars.
Only 1-2 servings of dairy per week (less is better).
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
At least 75% of meals per day must be plant-based.
Calories: 600-800 per meal.
Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 15% Good Fat, 25% Fiber.
Always choose wine as a primary option when consuming alcohol. Limit beer drinking to 1-2 drinks.
Specific Social Dietary Objectives
Use the Daily Dietary Objectives above as a baseline when eating out (and no matter whom I’m with).
Eat a complete small meal before snacking (to avoid snacking).
Restrict extracurricular eating/treats to 4 servings per week.
Set your emotional and mental health intentions with a personal trainer in LoHi, Denver. - Photo: Elina Fairytale
Area 2: My Emotional and Mental Health Intentions
My Reflection IntentION
Specific Objective
Identify one positive characteristic of the day while brushing my teeth in the morning.
My Attention IntentionS
Specific Objectives
Limit social media interaction to 3x daily unless I receive a message (preferably on my desktop). Set alerts for private messages to minimize constant checking.
Limit email actions on my phone to alerts that require a response within 60 minutes.
Maintain two or fewer emails in my inbox by unsubscribing from unnecessary emails and being more efficient with email templates and correspondence. Clean out any extra emails every Friday by 1:00 pm.
If I desire to read the news more than once on my phone, listen to a podcast or audiobook instead.
My REFRAMING IntentION
Specific Objective
Replace all complaints with constructive criticism or reframe the message to reflect a positive light. After a complaint, mentally present one counter-argument.
Examining your relationships will enhance your personal training experience. / Photo: Pixabay
AREA 3: My Relationship IntentIONS
Overarching Goal: Foster positive and meaningful relationships that support and enhance my life.
Specific Parent/Husband Objectives
Make myself more emotionally available by removing electronic devices during interactions. Allow at least 1 hour of connection with my wife and son after work. Utilize the features of the Garmin watch to limit phone time. Put down the phone when conversing.
Hug more! Always hugging on hellos and goodbyes….and random in-betweens!
Schedule at least one weekly meetup with my wife sans son and one date night per month. No offense, Preston! We'll most likely meet before my son’s pickup from after-school care during the week. If not, have a date night with a sitter at home!
Plan 2 hands-on 30-minute activities weekly with my son (e.g., building, art, and science projects).
Specific Friends, Family, and New People Engagement Objectives
Engage in more meaningful conversations with friends, family, and new people (even if I’m only spending a minute on the elevator with them) and foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
Contact my inner circle of family and friends at least once per month via phone call, text, or in-person meetups. Call someone new on the way to and from my weekly hikes.
Little habits inside and outside of the gym with a personal trainer can make a big change. / Photo: Arthur Ogleznev
Area 4: My Environmental and Regenerative Agriculture/Civic Duty Intentions
Overarching Goal: To reduce my carbon footprint and steer a new conscience about the environment and agriculture.
Specific Whole Food Plant-Based Diet Objectives
Aim for a 75% plant-based diet foundation by ordering my groceries online every Sunday afternoon. Reminder to myself: This is the most effective action any individual can take to influence global warming and preserve our environment while striving for optimal health.
Specific Waste/Pollution Reduction Objectives
Minimize using Ziploc bags and any single-use plastics using Pyrex containers and metal silverware.
Purchase in bulk and order several items in advance and online simultaneously.
Use biodegradable bags for trash.
Place all expired food in our compost bin and recycle all appropriate items.
Limit the wasted food by reviewing the sizes of prepared meals and prioritizing current produce and leftovers.
Replace most car travel within ten minutes of walking and minimize car usage to only 8000 miles per year.
Take my son on four hikes with one of his buddies (e.g., hikes with rock and water features but little elevation gain).
Travel feeds your spirit! / Photo: David Bartus
Area 5: MY Travel INTENTIONS
Overarching Goal: Expand my connection to various cultures and experience in new environments.
Specific Domestic Travel Objectives
Visit and stay overnight in a new town or city every 6-8 weeks! Make Colorado destinations a priority this year, including Telluride and Crested Butte. Review our travel plans on the 1st of every month.
Plan three 2-day Colorado hiking trips.
Specific International Travel Objectives
Visit and stay overnight in a European city, London, or Mexico City by the end of 2024. Book our flights and travel plans by the end of the 2nd quarter.
Finding the ratio of spending time with my family and myself and serving my responsibilities as a personal trainer in Denver can be a challenge without the right focus. / Photo: Tranmautritam
Area 6: MY specific professional intentions
Overarching Goal: Adapt my professional life to maximize my satisfaction and increase the efficiency and effectiveness of my efforts. Foster a working retirement mentality.
Specific Efficiency Objectives
Reassess all email templates by February 1st and adapt as needed to increase response time and limit phone and computer time.
Double-check every message and schedule confirmation before sending. This a reminder to slow down!
Complete the “10-Year Project” by the end of this year (instead of taking ten years to complete it).
Specific Effectiveness Objectives
Complete the accessible resources project for quick client reference by April 1st.
Specific Time Management Objectives
Develop a strategy by February 1st to manage all professional-related efforts between 8 am and 5 pm on weekdays (no weekends).
Maintain the specific number of hours necessary for the success of my business (140 hours of one-on-one personal training monthly, 1540 hours yearly).
Limit wedding commitments to 2 weekend days (Saturdays and Sundays).
Take personal time off without guilt and without loading the schedule before and after.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
