Hi friends,

"Exercise more" is probably the most popular New Year's resolution—and the one most likely to die by February.

This is because vague goals = vague results.

As the new year approaches, many people reflect on where they currently are and where they want to be at the end of the next year. Leading a healthier life and exercising are some of the most common resolutions, but most people give up within a few weeks.

For those of you interested in starting or revamping your fitness routine, I figured I'd share my process for tracking my own fitness and how I make goals and a training plan for the new year.

Step 1: Fitness testing

This is to get a baseline of your fitness and also to track progress over time, which can keep you motivated when the initial excitement wears off.

Here are some things that I test each year:

• Broad jump and vertical jump to measure power (force x speed)

• Strength testing like max strict press, bench press, squat, deadlift, and leg extension

• VO2 max using the 12-minute Cooper's run test

Step 2: Look at your results and find your weak spots

Identify your weakest areas and determine what you want to improve. For example, you may have a low VO2 max for your age and want to improve it (this is one of the most important measures for longevity!)

My VO2 max is lower than where I want it to be, so as you can see below, zone 2 and VO2 max training are priorities this year.