Welcome to 2020. Whether 2019 was a good year or a bad year for you, it’s in the books now, and it’s time to move forward. Your rep count is at zero, and it’s time to get after it. Learn from your successes and learn from your mistakes, and adjust fire as needed to crush your goals in 2020. That being said, let’s get into some ways to help you move forward in 2020.



  1. Set goals

Setting goals is an excellent place to start when looking to excel in the new year. The method I like to use when setting goals is the SMART format, which stands for Specific, Measurable, Achievable, Relevant, and Time bound. An example of a SMART goal would be “I will deadlift 500 pounds by December 2020.” The goal specifies what will happen, it is measurable, realistically achievable, relevant to me, and has a specified timeline. While SMART goals are a good way to keep yourself, I like to take it a step further and break down each long-term goal into multiple short term goals, from months to weeks to days. These can be anything that will help you along the way to achieving your long-term goals.

2. Have a short memory

Every day is a new day. Every day your rep count resets. Had a good day yesterday? Great. Do it again. Had a bad day yesterday? It’s a new day, so get after it. Didn’t meet your goal on that last set? Crush it on the next set. During a cycle in which I was working to improve my deadlift, I consistently could not hit a new PR, no matter how much I worked at it. But every day I went in with the mindset that today was the day that I was going to hit that PR, and eventually I did. Don’t dwell on the failures, just keep moving forward to the next rep.

3.  This too shall pass

Whether you’re in the middle of a grueling workout, slogging through a tough class in school, or going through a rough time in your life, this too shall pass. Just keep moving forward. Bite down on the mouthpiece and take the punches. Everything has an end; you just have to hold on long enough to get there. So no matter what is going on, keep putting one foot in front of the other until you get to the end. It might not end the way you want it to, but that’s when having a short memory comes in handy. Learn adjust fire and reengage.


Here at No Bull Fitness, we are looking forward to the new year. We have a lot of big plans, and we can’t wait to share them with you. First things first, we are looking to grow our community, so to celebrate the new year, we are offering memberships to everyone for free. That means free access to everything on the site, including all training plans. If you’re interested, shoot me an email at josh@nobullfitness.net. Get after it.