It’s that time of year again; resolution time. While I think it’s important to set goals throughout the year, this is a great time to review all the ones you created over the past year. Take pride in seeing all the positive changes you made in the last 12 months. And for the ones you didn’t check off the list; attempt to figure out why. Was the goal unrealistic? Do you just need more time? Could it be accomplished this year with the appropriate adjustments?

I don’t get too caught up with what you want to call them…resolutions, goals, intentions, actions; their cute, creative name isn’t what’s important. Did you take ACTION and ACHIEVE the goal? That’s the key.

I’m always telling clients to, not only write down their goals, but to share them as well. You are much more apt to stick to your game-plan if you write it down (and read it everyday) and share it with friends and family. I’ve decided to take my own advice and share a number of my health and fitness related goals on my site. I’ll check back and update this piece periodically throughout the year which will help keep me accountable. Now, if I don’t check these thing off the list, whoever reads this will know and can call me out on it. Please do! I need the push.

This is my “ACTION LIST” written in no particular order of importance:

1. Professional Development 
I love learning. Our field is forever-changing and I love & hate that. I love that there is always new and interesting articles and studies to read, however, it can be a little disconcerting to find so much conflicting information out there. Yolks are good, yolks are bad…you should do steady state cardio, never do steady state cardio; you get the idea. That being said, I enjoy attending workshops, events, certifications, etc. and will continue to do so in 2013. My goal is to obtain at least 3 additional certifications/trainings. I’m currently signed up for two and I’m looking into 2-3 additional ones already.

A. Training For Warriors Cert. (MMA-related) date completed: Jan 12-13, ’13
B. ACE Symposium (Fitness event) date completed: May 16-18
C. TT Summit (Fitness/Business event) date completed: June ’13
D. Perform Better 3-Day (Fitness event) date completed: August ’13
E. IDEA World (Fitness event) date completed: August ’13
F. _________________ (Kettlebell-related) date completed: Excuse – injury/surgery
G. _________________ (Nutrition-related) date completed: Excuse – didn’t get to it

2. Website/Products

Like the education goal above, I have a minimum of 3 additional products I will have completed before the year is complete. Ideally, these will all be finished before June 1st. I have bits & pieces & chapters done on all three of these currently…I’ve just been procrastinating or make excuses and continually putting them off. That stops this year.

A. “Met Con” DVD  –  date completed: Released on January 3, 2013
B. Complete Program e-Book  –  date completed: Released on September 17, 2013
C. “Simple Solutions” Download-able series   –  date completed: Excuse – didn’t get to it

3. Speaking

I would like to travel a bit more this year…I would also like to speak a bit more. Why not combine the two? I’m still in the early logistical stages, however, I would like to offer my “MMA Workshop” 2-3 times in 2013. In addition, I would  like to speak at a minimum of two additional events. One is currently confirmed – ACE Symposium here in San Diego. Ideally, one speaking gig will be in another country…Canada, Costa Rica, Congo; any fitness conferences in the Congo?.

MMA Workshop
A. “Fit Like A Fighter”: date completed:  April 4, 2013
B. _________________ date completed: Excuse – injury/surgery

Additional Events
A. ACE Symposium date completed: May 16-18
B. IDEA World date completed: August

4. My Health

INJURY FREE – Sadly, 2012 was not the best year in terms of my own personal health. I was injured 9 of the 12 months…not a  good ratio. I feel a do a pretty good job with my clients and athletes, however, I can’t seem to get my own body working properly. Things are slowly improving, however, I’m not heading into the new year pain free. Therefore, many of these goals are dependent upon these two injuries (elbow & hip) clearing up.

In March ’12 before my elbow injury, I weighed 176. Currently (Dec ’12) I’m down to 164. Ideally, I would love to hit the 180 mark and maintain single digit bodyfat. This goal will only be possible with a healthier body to work with.

My second “personal health” goal is to become more proficient with Olympic lifts. Nothing too crazy here…I plan to take some lessons and go through a few training sessions with some coaches who are much smarter than I am. I would like to incorporate them into my own workouts on a weekly basis and I want more confidence in them before I start.

My last “personal health” goal is to start rolling again. Like the Oly lifts above, this is going to be a very loose, non-specific goal. I would simply like to put on a gi 1-2 times a week, get tapped out a bunch, and walk away pain free. Simple.

Not sure I’ll get these done due to hip surgery…keep you posted.
A. Healthy 180 pounds date completed: Excuse – injury/surgery
B. Olympic Lift Training date completed: Excuse – injury/surgery
C. BJJ 1-2 per week date completed:  Excuse – injury/surgery

I have a few other goals as well for the year, however, I’m just sharing the one’s dealing with health & fitness. Looking these over, I feel they are all very achievable. There isn’t anything unrealistic here at all. In fact, maybe it’s a little underwhelming…I’m fine with that for today. If I’m knocking these things down easily and it’s only April, I’ll just add more. It would be great if this page is completed by June 1st…I hope that’s the case. I’ll check back in a couple weeks with an update.


About Doug
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TRX instructor training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his own 2-DVD set on strength training for combat athletes, appeared in many fitness videos and articles, and was recently a coach on “The Ultimate Fighter” TV show.

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