New Year’s Resolutions That Mean Something

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I’m getting a little tired of these end-of-year lists.

It looks like around the New Year, every fitness pro out there puts together a list of what I’ve learned this year in a punchy list format.

Which is just swell. Really. I think sharing some insights about the previous year and seeing what we can take away and apply going forward is a neat idea. Evidently, so does every other fitness blogger on the net.

On the other hand, the more I think about it, the less inclined I am to follow suit—there’s a kitschy sort of sweetness in reminiscing in the form of a countdown, but I’m more interested in looking forward.

So I’m sharing what I’m going to do next year.

And I’ve broken it up by category, because, jeepers I sure do love categories.

Roman’s  List of Premierly Awesome Pending Achievements


-Make sure Final Phase Fat Loss becomes the new standard in fat loss programs.

-Attend at least 5 seminars this year, continuing to learn how to build and improve my business.

-Help one of my up-and-coming models/actors become famous enough to have an entourage.


-Upon the recommendation of my hetero-life-mate Rob, I will actually sit down and catch up with some of the more major comic book story arcs.

-Get published in at least three major print fitness magazines.

-Put together the proposal for my print book before summer’s end.


-Maintain 6% bodyfat or below for the entirety of 2010. Screw this up and down crap.

-Pack on enough mass to add 1 inch to my legs.

-Become proficient at muscle-ups.


-Become conversationally proficient in one new language.

-Start a trend: pocket-watches. Get in on the ground floor, this is gonna be big.

-Make it out to Vegas and enter a small event in the World Series of Poker.

To be clear… this isn’t a list of “potential” goals—this is shit I will do. Remember that being publicly accountable for your goals is the best way to ensure you follow through with them. I’m going to be dominating next year in every way possible… and I’d like you to come along for the ride.


What’s on your list?

About the Author

John Romaniello is a level 70 orc wizard who spends his days lifting heavy shit and his nights fighting crime. When not doing that, he serves as the Chief Bro King of the Roman Empire and Executive Editor here on RFS. You can read his articles here, and rants on Facebook.

Comments for This Entry

  • John Romaniello

    Hey Karen, You can check Isabel's blog for free: If you subscribe to her newsletter, she'll send out an email each time she blogs.

    February 26, 2010 at 1:47 am

  • Karen Miller

    I started a couple of weeks ago, so much information that i needed time to take it all in. Great stuff PLEASE FORWARD this to Isabel DeLos Rios (DSP) I purchased her series DSP and her meal plan. I was very interested in her thoughts on your final phase so I bought that too. I am feeling better and most of all my husband post-op thyroidectomy 3months ago feels great. QUESTION: how can I purchase more of DSP Blogs and her short videos? I puchased her book series so I don't need them and her 7day e-course, and I get her newsletters but I still want her monthly blogs. I viewed all the archives she posted, but I don't want to miss the new months ahead. Her e-mail is gone, do u know. Thx Karen

    February 25, 2010 at 3:07 pm

  • Chris

    i also forgot to ask what you believe the post-workout ratios should look like, between Grams of protein and Grams of carbs? i would think weight and BF comes into play with that just like the regular part of the diet (i am 170 right now at 9.0% BF).

    February 23, 2010 at 10:28 am

  • Chris

    @John Romaniello - Thanks John, So with the Prograde, would you recommend taking just 2 servings of the Workout after the workout? (60 g Carbs, 30 g Protein) or 1 serving before ( 30 g Carbs, 14 g Protein) and then 1 after? i know I'm kinda turning a no-brainer into something big but i just want to make sure i maximize my results on this supply while i kill the program Thanks man

    February 23, 2010 at 8:47 am

  • John Romaniello

    Hey Chris, Thanks for ordering the program (and the prograde). I actually think you can do decently well on whole foods for post workouts. Back when I was in college, I used to eat a honey sandwich on white bread to get my insulin to spike, and then have a cheap whey shake. It worked out. More recently, I'm into putting my younger guys on 16oz of Skim Plus milk. (Skim plus is a brand that has extra protein, calcium, etc). Alan Aragon has a pretty decent post about it over at his blog. It works pretty well. Personally, I like pre-formulated stuff, because I really think it is THE MOST important meal for your physique goals, so why fuck around? But yes you can do whole foods. Let me know what other questions you have Thanks!

    February 22, 2010 at 11:05 pm

  • Chris

    Hey Roman, I bought FPFL last week on Launch and I'm stoked on this program. I haven't started it cause I was just finishing up the last week on my current one. Anyway, I also bought the Pro-Grade nutrition package with the 2 Workout formulas, and the Protein, and EFA Icon. haha I thought it was funny when you said it's cool that you make money from those sales. business is business. hard work I'm sure is what got the sponsor. I'm glad to support and take a discount. anyway thats where my question is. Since I helped you out, I was hoping you could help me out with the supplementation. I've never had powder carbs (like waxy maize etc.), and usually go for 60 carbs post workout (about 45g of brown rice with 15g veggies). so Prograde Workout is kinda foreign to me. I noticed there are 15 servings in each bottle and am hoping to get a month or so out of these. And If you have any recommendations for real foods for pre or post-workout nutrition, just because i cant guarantee I will buy the products again. But I never know, they may just provide great results. anyway all your help is really appreciated haha sorry for the long ass post.

    February 22, 2010 at 10:53 pm

  • Paul

    Your program looks very motivating and I will give it my all. My before and after pic should be very interesting, well at least for me. I'll let you know how it goes in 6 weeks. My biggest problem is my mid section. Just woke up one day and there it was, life is going by a tad quicker than I would like, I'll see if I can't fix this.

    February 22, 2010 at 5:29 pm

  • John Romaniello

    Hey Paul, That's a totally valid point. I appreciate your perspective. I'll say that while I certainly feel confident with nutrition programming for my clients, most of what I do is so heavily inspired by other people that I felt it best in this case to differ to the experts, so to speak. However, I think I should have been more clear regarding the extent to which I'd touched on nutrition. For future sales and promotions, I'll definitely be more clear. Having said that, I do hope you stick with the program and absolutely kill it!

    February 21, 2010 at 9:59 pm

  • Paul

    I received the product and was pleased until I saw that no nutrition advice would be included. This is my own fault & I should have known and paid more attention before I ordered. When Roman started touting other products & supplements I really was disappointed but like I said my bad. I will certainly give his program my best effort as it does look motivating. I’m retired Military and like hard work so I’m looking forward to it. I am not looking for a refund & I don’t expect a response. This is my way of venting my disappointment in not looking at the program more clearly. Next time I will! Hopefully even without the supplements recommended his program will work.

    February 21, 2010 at 11:06 am

  • Meshel

    Originally Posted By John [email protected] Kielbiski - I didn't even know there were two kinds of sign language. This is going to be harder than me thinked. Hey, you trust me? You are in good hands (yes, pun intended) . There are indeed several derivatives of ASL...all will be explained in due time. :) Just waitin' on you to be ready.

    February 17, 2010 at 11:57 pm

  • Michael Anderson

    Hey Roman, A big Congrats. on your opening day. I jumped in right on that. Got everything that was available. Can't wait to get started. Pity the poor fool who don't get your system before its over. Good job, Congrats. and Thank you.

    February 17, 2010 at 6:10 am

  • John Romaniello

    @Linda Kielbiski - I didn't even know there were two kinds of sign language. This is going to be harder than me thinked.

    February 15, 2010 at 9:26 pm

  • John Romaniello

    Michael, Those are awesome goals. It's definitely a lot to cover and get into, but it's really worth it. Running this blog is incredibly rewarding, in a way that is equal parts narcissistic and altruistic--and that in and of itself becomes incredibly fascinating.

    February 15, 2010 at 9:25 pm

  • Michael Anderson

    Hi John, Love pocket watch's. In fact I can remember when I was little kid I used to play with my grandfathers pocket watch. I put the vest on and put the pocket watch in its place and show the family. Of course you can imagine how big the vest looked like on a eight year old kid. I checked out the website. Pretty cool watch's. Anyway, if you need any help let me know. I'll see what I can do to help. My goals: Learn to cook better lose the love handles and stomach fat Read up on excercise and weight training Read up on other books (crush it) to start with. Learn about blog and twitter etc. Never got into that till now. Thanks Roman. :) Take care everyone. Talk to ya later.

    February 13, 2010 at 9:50 pm

  • Linda Kielbiski

    Making lists is a great idea, so i will get on that. Hey John learning Sign Language was my goal 25 years ago and I am proud to say I mastered that one and even went on to learning Exact English Sign. I use both languages in my daily life. Now my goal is losing the 39 % body fat I have managed to put on while sitting, eating and studying. Since i have discovered your blog and web site, i am sure i am on the right track and will learn how to get it off and keep it off.

    February 13, 2010 at 4:31 pm

  • Pamela

    Reading all this has sparked a little somethin', somethin' in me to write down my goals :-). Hmmmm....... Thanks everyone!

    February 10, 2010 at 2:39 pm

  • John Romaniello

    @Meshel - Ha! I was just thinking about you and wondered when you'd be dropping in =) Sounds like an awesome list, and I'm excited to help you in any way that I can. I know you'll rock the hell out of it. In terms of the classics, I really love Alexandre Dumas. The Three Musketeers is one of my favorites. And of course Lord of the Rings.

    January 21, 2010 at 10:31 pm

  • John Romaniello

    @Tyler - Pick up a new pair of sneaks--I'm willing to bet your foot problems started right around the time your shoes died :-/ @Ylwa - Great idea. There are a few good female fit bloggers (Jen Heath and Sirena Bernal come to mind) but you'd be a welcome addition. I would love to learn Swedish - maybe next year, though. I actually decided during Transformation Domination that I was going to be learning American Sign Language this year. I'm not sure I have the time or the mental wherewithal to learn multiple languages, given especially that I am not linguistically gifted. However, being able to hit on Swedish girls is pretty decent incentive.

    January 21, 2010 at 10:25 pm

  • Meshel

    I have been doing much thinking since returning from Tampa. Professional - Rock the new job! - Attend at least 2 interpreting seminars. - Formally begin work toward gaining interpreter certification. - Teach sign language to this bad-ass trainer/blogger/writer I know :) Fitness/Nutrition - Reduce body fat by 10-15% (at least). - Figure out the diet/eating thing. - Drop another 2 or 3 pant sizes. Personal - Tame my dragon! - Find my whimsy. - Learn to make love a way of life. - Break out of my dating funk. - Start reading the classics. Any recommendations?

    January 21, 2010 at 10:08 pm

  • Ylwa

    @John Romaniello - Right now I'm thinking both swedish and English. English because I think there are too few female fitness bloggers out there, especially female fitness bloggers that are read by both males and females. And swedish because there are too few (awesome) fitnessblogs in swedish, period. And now it can also serve as a language educator, whenever you're ready.

    January 21, 2010 at 3:48 pm

  • Tyler

    For energy systems stuff? A beat-up pair of New Balance cross-trainers. I'm due for some new workout [email protected] Romaniello -

    January 20, 2010 at 8:24 pm

  • John Romaniello

    Actually this could be a pretty easy fix: what kind of shoes are you wearing? I used to have terrible cramps during rope work until I switched shoes. I now wear really thin soled asics for rope work, as well as my vibrams. I wore Nike Frees religiously for about 2 years, and they were great for everything but rope work and the rowing ergometer. Whatcha got on your feet?

    January 20, 2010 at 7:08 pm

  • Tyler

    Hey, John, one thing on my list is jumping rope for 10 minutes straight, without rest. I've gotten a lot better since I started a few months ago -- I can, for example, do 50 seconds on/10 seconds off for 7 or 8 rounds. But if I don't rest, I'm still cramping badly in the soles of my feet, and to a lesser extent in my calves, at about the 90- to 120-second mark. Any thoughts on how to push my endurance here? Is the answer just, "Keep at it?"

    January 20, 2010 at 6:52 pm

  • John Romaniello

    @Deb - Thanks, Deb. It was great meeting you and I'm pumped to try your workouts. The pocket watch is going to be the MUST HAVE accessory of 2010. Know about it. @Ronnie - Awesome! We're starting an army. I wear mine in a vest but also tried it in my jeans and khakis to good reviews. Are you only wearing with a suit?

    January 19, 2010 at 11:41 pm

  • Ronnie

    Dude pocket-watches are where its at....Anytime i'm in my suit thats how i'm rollin...I got my grandfathers and i wear it often

    January 19, 2010 at 11:28 pm

  • John Romaniello

    @Ylwa - Those are some awesome goals, and I'm pumped to get you there. In particular, the ice-cream scoop booty is tops on the list. But that's mainly for your fiance. Okay, for you too, I guess. But mostly him. In terms of the pull-ups, that is top of the list. I can't wait to see the video of that. We'll work some progressions into the program and make sure you get there. Bitch-slaps here we come. Regarding the blog and such, let me know how I can help. Is this going to be in English, or in your native Slagathorian tongue? I hope English, as I am only capable of learning one language at a time (I think) and I've decided on sign language for 2010. A lot of people are suggesting the monocle...but I think I'm going to start with the top hat and work my way up =)

    January 19, 2010 at 11:02 pm

  • Deb

    Loved the pocket watch when I saw it and now understand "the story" behind it. Inspiring and impressive list too!

    January 19, 2010 at 10:41 pm

  • Per

    @Ylwa - We have two gals who stand out in our gym. One looks like an animal and I was not surprised to see her deadlift 150 kg (300-something pounds) the other day. The other one is a blond knock-out who really impressed me this weekend by doing 10 (or so) chins with a 10 kg (20 pound) weight plate hanging from chains around her waist. (There were some "ice cream scoops resembling"-buttocks as well... ) So I say, you go girl! (and visually bitch slap those guys that is)

    January 19, 2010 at 5:49 am

  • Ylwa

    After having spent two weeks in the tropics on Bali with limited internet access I've had time to contemplate upon my life in 2010 (and a deep appreciation for the western lifestyle and I'm not ashamed to admit it) Some of my goals are: Two drop 3 inches of fat around my waist and drop to 15% BF Make 10 perfect pull-ups to visually bitch-slap 80% of the guys in my gym (currently on 4) Get an ass like two scoops of butter-pecan ice cream Knowing I have you to rely on to help me get there I have no doubt that this will be done by May. In my career: Get my fitnessblog up and runnig for real Continue my master-degree studies in sports medicine Give back to others the help I've had towards my goals by coaching at least 10 people in to their top-of-a-lifetime physique I also suggest to ramp up the pocket watch trend for those who dare by accompany it with a monocle. Do you dare?

    January 15, 2010 at 11:37 pm

  • John Romaniello

    Originally Posted By AnnieLearn to cook, be really good at it. Get Cert. IV in fitness Learn more about different training methods Already there with the pocket watch. They are handy. Nice! Our pocket-watch army is growing rapidly! Good luck with the cert, and let me know what I can do to help you in terms of learning =)

    January 14, 2010 at 9:39 pm

  • Annie

    Learn to cook, be really good at it. Get Cert. IV in fitness Learn more about different training methods Already there with the pocket watch. They are handy.

    January 12, 2010 at 7:21 pm

  • John Romaniello

    Originally Posted By JessicaShouldn't be hard--they'll all be wearing pocket watches! Ha! :-) Drat! I fear I've given us away, gents :-/

    January 12, 2010 at 12:21 pm

  • Jessica

    Goodness, all this pickup artistry advice and “bonk your way to fitness” malarkey and for a moment there I thought I’d somehow clicked on the wrong links and wound up in an issue of Men’s Health/Fitness magazines! Still it has inspired me to add another item to my “dreams/goals/things to do” in 2010 (subcategory “personal”) and that’s “steer well clear of men who view women as another piece of fitness equipment”. Shouldn’t be hard – they’ll all be wearing pocket watches! Ha! :-)

    January 11, 2010 at 11:21 pm

  • Per

    Originally Posted By SirenaHa! Would I be going too far if I told you to hit me with your best shot? And by "shot", I mean your punch-line of course. @John Romaniello - Aaand it just got x-rated...

    January 11, 2010 at 5:43 am

  • John Romaniello

    @Justin - I guess I'd have to say The Game, by Neil Strauss, if only because pretty much everything else is a derivation of that particular method. I liked The Mystery Method because I found the writing surprisingly intelligent, for the subject matter. I also read The A Game, but really nothing new there. I will say that I ran into a set of challenges that made me take a bit of a modified approach from those espoused in the book. It's important to note that a lot of things about social interaction changes dramatically from city to city. What works in Kansas City may not work in NYC. There is a lot of other stuff that was specific to me and guys like me that really wasn't addressed in the book, but I still enjoyed it.

    January 11, 2010 at 12:41 am

  • Mathieu

    @John Romaniello - I'm honored that you like it! (My list and my blog) Ça va me faire plaisir de t'aider if you decide to learn French. Then you have to come up north and test your skills! ;P

    January 10, 2010 at 9:56 pm

  • Justin

    What were your favorite pick-up artist books?

    January 10, 2010 at 1:59 pm

  • Sirena

    Ha! Would I be going too far if I told you to hit me with your best shot? And by "shot", I mean your punch-line of course. @John Romaniello -

    January 8, 2010 at 11:09 pm

  • Dean

    @John Romaniello - I've got a great one from...shoot! Forget his name...the love Dr. He's on I've only skimmed through it, need to get goin on it & give it whirl.

    January 8, 2010 at 7:28 pm

  • Dean

    @John Romaniello - Haha, I was going to on the necklace but dicided not to. LOL

    January 8, 2010 at 7:24 pm

  • John Romaniello

    Originally Posted By MondyNice list! What I find really helps is to construct tiny steps so the momentum keeps on rolling. For example this year I want to: Start my own supplement. So so far Ive gotten a cpa/aed certificate so I can take my NSCA exam, joined American Botanical Council, American Sleep Research Society (my supplement is a sleeping aid) and am currently finishing up my Cornell Plant based Nutrition Certificate. Of course my list includes other stuff like fire walking, sky diving, and becoming a pickup artist among the other dozen things. I spent about 6 months being a dedicated pick-up artist. I read a few books and decided to try the tactics. I have to say, it is one of the most interesting things I have ever done. The consistent exposure to the interaction of men and women in a way I was unused to (previously, I was a sort of 'sit back and let the ladies come to me' kinda guy) gave me insights about social dynamics I'd never have reached. Plus I hooked up a lot. More than I already was. Which is braggable. On another note, keep me posted about your supplement--good luck with that and the NSCA test.

    January 8, 2010 at 6:28 pm

  • John Romaniello

    Originally Posted By MarkHey Roman, loving the pocket watches idea Nice site, appreciate the recommendation! For everyone looking to get in on the pocket-watch trend, check out this site also: They have a lot of great options, many of them under $80--which is great for your first starter watch.

    January 8, 2010 at 6:22 pm

  • John Romaniello

    @Mathieu - Great list! I've been following you casually on, but I just read through some stuff and I'm enjoying it! I'll be following a lot more dedicatedly from no on. It may even prompt me to pick French as the language I learn this year. Could use your help! As for FPFL, one of the options comes with meal plans and nutrition recs. Additionally, I'm going to be doing a lot of nutrition blogs for dieting down to the final phase, so there will be a lot of info on the blog as well.

    January 8, 2010 at 6:19 pm

  • John Romaniello

    Originally Posted By SirenaFigured this blog could use a little estrogen. Nothing like having a woman around to stir the pot... I think a leather jacket with tweed elbow patches would look great with that pocket watch ;) Kudo points to anyone who can guess that reference. So tell me, what would be the chic version of a pocket watch? Violin fans? Hair broches? 1920's style long pearl necklaces? Always nice to have you stop by, Sirena; especially when you drop Simpsons references. As for trends for the ladies, I think hats a la Audrey Hepburn should make a comeback. She wore them in all shapes and sizes, and always looked incredible. I'm not even go to bother making a joke about pearl necklaces...

    January 8, 2010 at 6:13 pm

  • Mondy

    Nice list! What I find really helps is to construct tiny steps so the momentum keeps on rolling. For example this year I want to: Start my own supplement. So so far Ive gotten a cpa/aed certificate so I can take my NSCA exam, joined American Botanical Council, American Sleep Research Society (my supplement is a sleeping aid) and am currently finishing up my Cornell Plant based Nutrition Certificate. Of course my list includes other stuff like fire walking, sky diving, and becoming a pickup artist among the other dozen things.

    January 8, 2010 at 2:54 pm

  • Dean

    Thanks John, humpin' & pumpin' I will! The pocket watche is interesting. I'll be on the lookout. Tonight I'll be wearing my chained leather wallet, I haven't seen those in quite some time. I like and have it where the chain isn't too long. Looks tacky when it's hanging low, swinging around as you walk about.

    January 8, 2010 at 8:58 am

  • Mark

    Hey Roman, loving the pocket watches idea

    January 8, 2010 at 7:30 am

  • Mathieu

    Hey John, I have made such a list already, after reviewing the goals I had for 2009, some of which I reached and others I have not. I also analyzed what I did wrong and what I should do about it for this year. I posted a reflection about it on my blog ( if ever you'd like to read some. That said, my new list is pretty big but here are the main highlights (I don't mean to brag about it, but you did ask - and it's from my actual list ;P) : From 2009: * 10 chin-ups * Read 15 books (2009: 8 read) * Do real tigers (From forehead touching the ground) * Handstand 2 minutes (current ~1:30) * 50+ push-ups to chest max (current: 35) * Keep average of A-/A/A+ grades * Get a meditation routine * Get a Neigong routine * Find 6 Keywords (MAKE A LIST) - Build a significant Social Media presence * Get average of 1000 visitors/day on * Accomplish all challenges currently set on * Get recommended/shared by 4 significant online bloggers - Make Social Media presence profitable * Get hired/invited for at least one significant media contribution * Get Sponsors / Affiliates! - At least 4 - Learn Mandarin * Enough for basic conversation * Maybe an exchange trip to China? - Fitness / Training: * Brown belt by Fall (kung fu) * Weigh 210lbs / 10-11% BF by spring * Drop to 6% BF before summer * 80 push-up to chest max (if 50+ is reached by end of January) * Common handstand / no wall * Walking handstand (5+ steps) * Straddle press to handstand (see * 12 pull-ups max (double current) * Kip-ups * Body Scissors x10 * Kick-overs - Clarify career path / goals / interests / ideas I dig the pocket watches. I'll be all giddy if they really become a trend. Then maybe we could bring the monocles. Just sayin'. Rock it on! Can't wait for your FPFL ;P -- oh, will it provide nutrition advice too?

    January 7, 2010 at 11:15 pm

  • Sirena

    Figured this blog could use a little estrogen. Nothing like having a woman around to stir the pot... I think a leather jacket with tweed elbow patches would look great with that pocket watch ;) Kudo points to anyone who can guess that reference. So tell me, what would be the chic version of a pocket watch? Violin fans? Hair broches? 1920's style long pearl necklaces?

    January 7, 2010 at 10:53 pm

  • John Romaniello

    @Nate Green - Excellent. Big year for both of us. With our powers combined, we can form an army of well-dressed fitness professionals. We can blog about various forms of high fives. @Dean - Nothing wrong with that. Best things for your health are humpin' and pumpin' according to Arnold. And that dude knows a thing or two about a thing or two. Happy hunting, good sir. @Chris G - I'll be posting pics of my watch and giving recs for brands when I do my next fashion blog post. Yes, I've read Wheel of Time. I'm a bit miffed the "the final book" is now being split into 3 books. Seriously. Fifteen books to tell this story? If Robert Jordan wasn't dead, I'd kill him.

    January 7, 2010 at 6:42 pm

  • Tyler Carter

    I think this calls for a Nate-Roman BLOG-OFF! Which is unikely for the mere notion of taking the attention from JR's proposed fashin trends.

    January 7, 2010 at 3:40 pm

  • Chris G

    John, Can I just say, that I totally was having the same thought about pocket-watches. I'm not even kidding. I was thinking about how they used to be cool, and it's about time that the trend came back around again. Bring them in for us John, bring them in! Great post but, you've just created an easy way to plan out my goals for 2010. Thanks heaps. By the way, one last thing - have you read Robert Jordans 'Wheel Of Time' series'?

    January 7, 2010 at 7:34 am

  • Dean

    Sounds cool! Believe & you will acheive! Me, gain muscle, lost some bodyfat. Have sex with lots of 10's. :P I'm kinda of a shallow Hal & need to step up my game & not wear the beer goggles! Ha! Happy New Year!

    January 7, 2010 at 1:03 am

  • Nate Green

    Aren't lists nice? I'll be keeping up with you. -Nate

    January 7, 2010 at 1:00 am

  • david sinick

    I want in on this pocketwatch trend. Any watch suggestions?

    January 7, 2010 at 12:49 am

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