Tagged as: goals

How to Set Realistic Fitness Goals

How to Set Realistic Fitness Goals

Goals are an important thing, without a defined purpose behind all the hard work, motivation
and performance can diminish. The most important is that these goals are realistic: the body
needs consistency and commitment, but mostly time, so that it can chance. Change takes time, patience, focus and smart-work.

It can take about 4 weeks of regular, consistent workouts to actually gain strength. There are also, a lot of personal factors involved in setting realistic fitness goals. For example, your current lifestyle will shape your goals and help you understand how much time and progression you will need to reach your goal.

 

Here are some factors to consider when goal setting:

What is your current lifestyle?

How frequently can you commit to workout?

Are you able to prepare all of your meals and stick to your proposed diet?

 

How to Begin

To begin your goal setting process, the first question to figure out, is what you’re trying to accomplish. Once you’ve clearly defined this, you can then start to set your short-term goals. One easy way to do this, is to break down large goals into manageable steps during a certain time – this will help you keep motivated and create a habit. It will also allow you to track your progress over time so you can see all the changes. Tracking and recording your process also allows for time to rest, recover and re-evaluate.

Overall – it’s important to be sensible to your body.

Goal Setting Tips:

Be S.M.A.R.T.

Specific:

Your goal should clearly state what you want to do. The more exact, the better.

Measurable:

It’s important that you have a measurable variable in mind when setting
your goals. Record goal numbers and track your progress.

Attainable:

It’s absolutely vital that your goals are realistic and that they can actually be
accomplished.

Relevant:

Whatever you decide to work toward needs to fit in with your other pursuits
and lifestyle.

Time-bound:

Have a deadline. This will give you an extra boost of motivation and a clear stopping point to work toward

 

 

GOALS & GIRLFRIENDS

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Today we are more connected than ever, but also less personal and most busy. This is a women’s group for those of us who want to make a difference. Not just getting together for cocktails, but also impacting our communities in a positive way.
 

Are you interested in a FREE women’s group to help each other stay accountable & give back?

Forget the GOSSIP. Let’s focus on GOALS.

The goal of this group is to give back and look outside of ourselves. However, this is a strong & powerful network of women!

Guidelines for How We Operate:

Accountability Partners: Meet to goal set with our girlfriends for our personal and business lives. Over lunch, dinner or coffee. Members are encouraged to help each other stay accountable.

Monthly meetings To consist of:

Serving our community. This could be by serving at the homeless kitchens, or meeting with battered and abused victims. We may also decide to clean our closets and go down as a group to somewhere like the Reno Gospel Mission, or even send out anonymous cards with cash. The possibilities are endless…

Give back Quarterly.

Each quarter we choose one day to donate to our community here in the Reno/Sparks area. This could be park clean up, joining a not-for-profit in their community efforts, etc.

Solicitation is not welcomed. This group is invite only. If you are interested please contact me via Facebook Message or Email.

Subject Box: Forget the Gossip!

GOALS & GIRLFRIENDS

Are you interested in a women’s group to help each other stay accountable & give back?  Forget the GOSSIP.

Let’s focus on GOALS.

Today we are more connected than ever, but also less personal and overly-consumed with busy-ness. I have been long-pondering a women’s group for those of us who want to make a difference. Not just getting together for coffee & cocktails (although we will do that too) but also impacting our communities in a positive way.

Solicitation is not welcomed. The goal is to give back and look outside of ourselves. However, this is a strong & powerful network of women building relationships who all encourage and  support each of our personal and professional lives.

 

How We Give Back:

Large Groups

Small Groups

Accountability

Goals & Girlfriends is one large group of women aiming to make a difference. Amongst our large group, we break into smaller groups that have individual special focuses within the community.

Goal Setting

Amongst each large group meeting, each Girlfriend will receive a coaching worksheet, and be coached on how to set achievable goals. As a large group we focus on our quarterly and yearly goals. It is the role of the small group leaders, and accountability partners to assist each other in achieving monthly goals.

Small Groups:

Each small group is assigned a team leader who is in charge of: Mission, Delegation, Purpose Focus, and Contact Information. This person will also assist in delegating additional roles in each team.

Accountability Partners:
We meet in small groups, and with partners to goal set with our girlfriends for our personal and business lives. Over lunch, dinner or coffee. Members are encouraged to help each other stay accountable to goal achievement, and action plans.

Guidelines for Operation

Small Group Monthly Meetings:
Each small group has a different focus. Serving our community is our main focus and topic of each meeting. This may be by serving at the homeless kitchens, or meeting with battered and abused victims. We may also decide to clean our closets and go down as a group to somewhere like the Reno Gospel Mission, or even send out anonymous cards with cash.

Large Groups Give Back Quarterly: 
Each quarter we will choose one day as a large group to donate to our community here in the Reno/Sparks area. This could be park clean up, joining a not-for-profit in their community efforts, etc.

The possibilities are endless…

‘Tis the Seaon to be Healthy!

Dear Friends,
Welcome to December (a few days late, I know). If you’re like most Americans, you’re feeling the chaos, pressure, full calendars of office parties, business parties, friends’ parties. Not to mention if you have children or family in town, you probably hear your child saying “I want that for Christmas!” at every commercial they see, or every time you go into the store. Did I mention that at every party, and mostly everyday this month your co-workers and friends will be tempting you with fresh-baked goodness?
So how do you stay healthy and fit this month? I have a few simple tips that will help ease the chaos, keep you feeling good about yourself, and even get a jump start on those 2014 New Years Resolutions! 
Baking Christmas Cookies

Channéll’s Tips to Live in Joy & Peace this Season

  • THINK BACK TO YOUR NEW YEAR’S RESOLUTIONS FOR 2013. Did you write them down or perhaps even make a poster board for them? When was the last time you looked at them? A good starting place to end this year strong, is to remember the energy and enthusiasm you began the year with!Don’t even be thinking about next year, if you haven’t completed this year! There is still time in 2013 to get as close to your goals as you can. Don’t quit. Even in the month of December.
  • SET YOUR GOALS FOR THIS MONTH. Although there are only 27 days left in the month, remember that it only takes 21 days to change a habit. That means that if you start now, you will have 22 days before Christmas to develop that habit! If you start tomororw, well, you have exactly 21 days. It’s always a good idea to set short-term goals to meet long-term goals. But, that is no new information to you. So, if you have the information, why not put it to use?
  • ELIMINATE NEGATIVES FROM YOUR DIET. So many people try to change everything all at one time. Be realistic with yourself. Yes, I said it. Realistic. Don’t say “I am not going to eat any candy at all! I am done!” If you know that you will eat that candy at some point. Don’t view your food as your enemy, view it as your fuel. If you know that you usually resort to the office baked goods for your lunch instead of the healthy meal you packed, maybe your goal will be to eat your healthy food from home first. Then, if you want to have a singe piece of a treat, have it. Eliminate as many negative factors as you can before you start to add positive ones.
  • DON’T NEGLECT YOUR EXERCISE. Now, I am not saying that you have to work out every single day, and never just get a day at home to enjoy with your family. In fact, during this season as the busyness sets in, and the travel takes up more time than you wish, you may actually have less time than usual to hit the gym. That’s okay. Work with the time you have whether from home or in the gym.
  • MAXIMIZE YOUR INTENSITY DURING WORKOUTS. If you don’t have the time you usually would have to devote to your workout, make sure that you’re increasing your intensity to acheive maximum results. If you only have 20-30 minutes, get a hard run in and some pushups/stretches. No workout is worthless if you’re working hard; regardless of the time.
  • GET AN ACCOUNTABILITY PARTNER. Find someone from work, or even just a friend in another state to help you manage your stresses, and keep you focused with positive, and encouraging words. Set goals with each other and parameters for what your relationship will look like. Will you hit the gym at the same time after work together, and then call each other after to talk about how good you feel? Or will you simply text each other throughout the day for empowerment and encouragement? You determine who this person would best be for you. If you know you’re an emotional eater or stress too easily, do not choose someone you are emotionally sensitive with. If you know you’re prone to arguments with  your spouse or best friend, choose someone who is not as intimate with you. That way, you know for a fact that you won’t storm off on that person. Whomever you choose, be committed to them as well as your success.
  • JUST SAY NO TO SUGARY DRINKS! Did you know that the average American under-reports their caloric intake? On top of that, on average, Americans consume 20% of their daily calories in liquid form. This means sugary coffees, hot chocolates, whip creams, all of it. If you want to indulge that is ok, but don’t excuse yourself into believing that you can have that  Venti Peppermint Chocolate Mocha Quad Shot with  Extra Whipping Cream at no cost to your health. Limit yourself to gatherings, or vow to drink tea instead of coffee for the month. If not, you may do what I do – drink black coffee all but 1-2 days per week (on my weekend).
  • MATCH YOUR ACTIVITY TO YOUR INTAKE. This seems simple. Calories in vs. calories out. Now, I know what you’re thinking! Who in their right mind is going to track their calories during Christmas? Well, our health is just as important today as any other day of the year. For me personally, I no longer track my calories on a counter, but I do make sure that I run extra on days that I know I may indulge or have a feast to attend. It’s a good way to find balance while still caring about your body.
  • AVOID TEMPTATION. We all know those people who like to seemingly sabotage our goals. You know, the ones who you tell them that you’re not drinking, and they offer you a glass of wine? Or the ones who you tell them that you’re not eating bread this month, and you come in to find a whole home-baked pumpkin bread just for you on your desk? Do not allow yourself to be guilted. Yes, have manners and be polite, but don’t feel like you have to try and eat or drink everything that someone gives you. Listen to your body first and foremost. Avoid these people as much as possible.
  • LIMIT ALCOHOL. If you’re like many whom are part of dysfunctional families (all of us in some way), you may be emotionally driven to drink in order to just relax. Be very careful about how you conduct yourself, and the types of drinks you’re choosing. My drink of choice is wine or whiskey, but I know some people who choose all of the fruity, flavored alcoholic drinks at the holidays. Limit and control your intake. Be in control of your judgement, mind and your body.

 

Christmas Cheer

Most importantly, remember that the season is not about gifts, being careless, wreckless or just plain chaotic. The season is about the real reason. Be and stay blessed.

With Love,
Channéll