A List of My Intents for 2021 (Perhaps a Template for Yours)
“Now is the time to redefine your principles and live with a new intent. Your choices for a new physical being will not only benefit your long-term health but will simultaneously contribute to a sustainable natural environment and less dependence on healthcare. Your new identity will serve means beyond your imagination, including the preservation of your legacy and impact on society. The cumulative effect of all of our habits steers a new social consciousness with this model of comprehensive health.”
In 2020, our will was challenged, as well as the habits and routines that defined our lives up to that point. The pandemic, social unrest, and election friction certainly shook the best of our physical, emotional, and mental selves in different ways. Like in past years, I take this time to reflect on the prior 12 months, adopt new mental software (habits, perspectives, and patterns of thinking), and reboot. As my best friend Craig mentioned in May, this historic period is what we've been preparing for over the last decade: The steps to improve physical health. The steps to manage stress effectively. The steps to adapt effectively and efficiently. Having been tested, it's time to reexamine my adaptability and the protocol needed to move forward with my best self. I challenge you to pledge the same.
Although the popular approach is to list desired behaviors and actions first, the most critical step (and the first) is identifying the principles that steer my behavior. All behaviors and perspectives extend from this moral/ethical/philosophical base. Although I don't expect to live perfectly and follow every principle and intent to a "T," they will certainly steer my conscious and unconscious daily. It is my "business plan" for the new "fiscal year" of my personal life. For example, I encourage you to review this plan below and formulate your approach within a similar template.
Please remember that "living" always requires effort, and interaction is the root of all being. The universe is truly interconnected, and true isolation is non-existent. My presence, actions, and movements....all affect my environment and other living things. Although the following intents serve my selfish needs, they also serve a good beyond myself (e.g., being there for my family for years to come, protecting our natural environment, depending less on healthcare, contributing to empathetic and compassionate energy in the community, etc.). All of us can curate a better world with the same intent.
Principles
Define a life serving my needs and contributing 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.
Yoga has many benefits and there’s any better of a time to reach for new lengths / Photo: verywellhealth.com
Area 1: My Physical Health Intentions
My Workout Intent
Goals: Increase muscle and cardio endurance by 15% and integrate movements that support my next 40 years (including those that improve posture and range of motion). Vary the demand on the body through different equipment each workout day (Bodyweight, Cables, Bands, Machines, and Dumbbells). Minimize my dependence on healthcare needs through active movements and proper diet.
Monday
30-minute Strength Endurance Circuit Session and 30-minute Peloton Ride
Circuit Equipment: Bodyweight and Dumbbells
Circuit Muscle Focus: Chest, Back, Legs
Tuesday
30-minute Strength Endurance Circuit Session and 30-minute Restorative Yoga Session
Circuit Equipment: Bodyweight and Bands
Circuit Muscle Focus: Arms, Core, Legs
Wednesday
30-minute Strength Endurance Circuit Session and 30-minute Peloton Ride
Circuit Equipment: Bodyweight and Cables
Circuit Muscle Focus: Chest, Back, Legs
Thursday
30-minute Strength Endurance Circuit Session and 15-minute Stairmaster Climb
Circuit Equipment: Mix of Bodyweight, Cables, Bands, Machines, and Dumbbells
Circuit Muscle Focus: Total Body
Friday
30-minute Restorative Yoga Session and 15-minute Stairmaster Climb
Every Day
Two sets of 30-second Planks and two sets of Perfect Pushups, 14-20k steps per weekday
My Recovery Intent
Goals: Sleep 7.5-8 hours every night and rest from workouts on Saturdays and Sundays.
My Dietary Intent
Goals: To minimize inflammation and fluctuating blood sugar levels that result from dietary choices.
Meal Substance
21 out of 25 meals per week are free of dairy, oil, meat, and refined sugars.
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
3/4 of every meal must be plant-based.
Whole food plant-based tacos??? Yes, please!!!
Area 2: My Emotional and Mental Health Intentions
My Reflection Intent
Goal: Complete 1 line in my journal daily (One Line A Day: A Five-Year Memory Book).
My Relationship Intent
Goals: Foster positive relationships that support and enhance my life.
As a Parent/Husband
Make myself more emotionally available with the removal of electronic devices during interactions. Allow at least 1 hour of connection with Sammy and Preston.
With Friends/Family
Engage in more meaningful conversations with friends and family. Foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
My Attention Intention
Goals: Refrain from checking social media on my phone and only checking social media twice daily on my desktop.
Cruise America: I’ve always wanted to rent an RV to see the national parks in the United States. With a new focus on the environment, I hope my son’s son will be able to do the same!!!
Area 3: My Environment Preservation Intentions
Goals: To reduce my carbon footprint and steer a new conscience about the environment.
Whole Food Plant-Based Diet
-Aim for a 90% plant-based diet (at least 75% will be whole food plant-based). Remind me that the most effective action any individual can take is to influence global warming and preserve our environment.
Waste
-Minimize the use of Ziploc bags and any single-use plastics.
Community
-Plant five trees within one block of our home.
-Organize neighborhood cleanup in May again.
Advocacy
-Dedicate at least five podcast episodes to the environment and plant-based advocacy.
Our civic duty is necessary for the preservation of our communities. / Photo: Toronto.com
Area 4: My Civic Duty Intentions
Goals: To organize community events to connect neighbors.
Events
Organize community 3-5 events in 2021.
Advocacy
Dedicate at least 5 podcast episodes to the psychology surrounding political and social issues.
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!
