Why Wait for the New Year to Start Strong?
Most people wait until January 1st to start creating healthier habits—but you don’t have to. Building structure now helps you enter the new year with confidence, momentum, and a clear plan.
This week at Compete Sports Performance & Rehab, we’re challenging you to create a SMART Goal Plan that guides your fitness, health, nutrition, and performance long after the holidays end.
What Are SMART Goals?
SMART goals are:
- Specific
- Measurable
- Achievable
- Relevant
- Time-Bound
Whether your goal is 1 week, 2 weeks, or 1 month, the timeline is up to you—what matters is consistency and clarity.
High-Protein Recipe of the Week: Unstuffed Pepper Skillet
This macro-friendly skillet packs 36 grams of protein per serving, making it an ideal post-workout meal or meal-prep favorite.
Try it here: https://fithealthymacros.com/recipes/macro-friendly-unstuffed-pepper-skillet/
Your Daily Movement Goals This Week
Complete this movement series daily. Rounds are entirely up to you—choose 1 round on busy days or 3–4 on days you want an extra challenge.
- 20-Minute Walk
- 40 Air Squats
- 30 Lateral Lunges (15 each side)
- 20 High-Plank Shoulder Taps
- 10 Glute Bridges
- 5 Cat/Cow
Rest 2 minutes and repeat as desired.
These movements improve mobility, strengthen key muscle groups, and support overall athletic performance.
Build Momentum Before the Ball Drops
Creating structure now means you’ll head into January with stronger habits, better energy, and a clearer routine. Compete Sports Performance is here to support your fitness, strength, and recovery every step of the way.