From 2016 to 2017: A Year in Review, Goals, and The 5 Pushup Rule

pushups, pushup, langley fitness

Something you may not know about me…

I don’t believe in New Year’s resolutions.

Never have, never will.

Any change worth making, is worth making in that moment.

Not tomorrow, next week, next month or next year.

But I do understand what the New Year brings. We all know January 1, 2017 is around the corner and we all know what that means.

People will have fitness goals!

langley fitness

But before we move into the future, it seems fitting that we look at what has transpired over the last year and look ahead with 2017.

In 2016…

  • Bootcamp Effect saw 2 members (Cathleena and Ryan) lose over 100lbs each!
  • We saw the end of the free week trial and 2 week trials here to stay!
  • We raised $2000 for Families of Spinal Muscular Atrophy Canada!
  • We raised $1370 for The Langley Christmas Bureau and local families in need!
  • We donated $1050 to the MOvember Canada Foundation supporting men’s health!
  • We had our inaugural 10 event Bootcamp Decathlon!
  • We had 2 Biggest Winner Challenges where participants lost a total 1477lbs in 12 weeks!
  • We had the biggest team at Rugged Maniac in Cloverdale for the 2nd year in a row with 114 members!
  • We had The Bootcamp Effect Workout Challenge where your goal was to get in 240 workouts in 365 days! (20 workouts/month)(4.6 workouts/week)
  • We were voted by you as The Best in Langley Fitness for the 5th year in a row!

And amongst that there was sweat, metcons, wods, emoms, amraps, good music, bad music and a few burpees.

burpees, no one likes burpees

There was good articles:
Your First Step To Long Term Nutrition Success
Fat Loss Q and A Part 2
Don’t Do Your Best, Do What Is Required
The Bootcamp Effect Standard
The 2 Types of Langley Fitness Attitudes

And bad (ok, I’ll admit it):

So, how does your 2017 look? I want to get you thinking about your year long goals so I thought I’d get your thoughts flowing with some of mine…

My fitness goals for 2017 include:
a freestanding handstand, front lever, and planche.


I’m on my way to obtaining these and wanted to set some specific, realistic, attainable, realistic and time frame dependent goals. Being able to do these will transfer into a lot of other exercises and movements too!

Holding me back from these goals will definitely be my mobility, so by having some specific exercise goals to tackle, I will be more targeted and focused on improving those aspects of my mobility. Maybe this will work for you too?

Of course, you can expect me to be a regular at Bootcamp Effect 5-6 sessions/week, when I am not coaching, training, programming, or managing. I love being a part of the action and going through every workout with you! In 2016, when I wasn’t out of town for fitness conferences or vacation, I managed to do at least 5x/week every week of the year.

Consistency in training is so important and it is what separates the average from the excellent. Being consistent over an entire year will get you much farther towards your goals than having 2 intense workouts per week taking a week off having a stint of 6 days/week then taking 2 weeks off because you pushed it too hard and need to recover.

The best ability is availability and patience with the fundamentals will deliver a durable and resilient body.

So what might we have up our sleeves for 2017?

Well, I hope to add an additional rig here at Bootcamp Effect, one with such additions as monkey bars and a rope for climbing (of course, we will implement proper progressions to prevent elbow tendonitis from rope climbing)….

And now that I’ve stated this goal in a blog, you know I’m going to have to come through on this. 😉

2016 exceeded expectations. At the end of 2015, we were over 300 members and this year we finish off with 20% growth (364 members), including a spike over 400 in May.  So with 2017 around the bend, my goal for Bootcamp Effect would be to finish with over 400 members in December (10% growth). It’s amazing to think, we’ve gotten to a point I would have not envisioned in August of 2009 when I came up with the concept of Bootcamp Effect and Jan 4th, 2010 when I started 7 years ago. As an entrepreneur, you just want your business to survive and you grind as much as you can to make that happen…  including doing all the admin….

And in 2016, I was finally able to implement a full time administrator! Having Jon in the office frees me up to do more training, produce more content for you, implement more ideas, and keeps me away from sitting at a desk 8 hours a day. So having him with us has a been great addition!

He of course will be able to take care of all administrative issues for you moving forward…

One thing I did find myself doing too much in 2016 was complaining. 🙁

And I came across something on the net a few weeks ago that I thought was great. It was the 5 pushup rule.

And it goes like this…

Anytime you complain about something you do 5 pushups.

pushups, pushup, 5 pushup rule

I decided to increase it to 10 to punish myself a little more, and of course this exercise could be anything you want it to be…

(burpees anyone?)

With the goal being to better ourselves.
To complain less.
To be more positive.
To BEfit…ter
Look fitter.
Perform better.
And progressively improve over the next 365.

Implement this rule if you feel it can benefit you! Because let’s be honest we get in ruts and no one wants to hear our complaints about things. Just like remembering to keep your butt tight, ribs down and shoulders back in an exercise, it takes time and habit before we can make long term change!

So I say to you,


What is your 2017 goal or goals?

Please post them below, whether they be a fitness weight loss goal, strength goal, endurance goal, exercise progression, or lifestyle goal. Making it public will keep you more accountable and let The BE Community provide support.

Committed to your success in 2017 and beyond,
Josh Saunders
The Bootcamp Effect