By Beach Body
Why set goals?
a. Establish a course of direction
b. Provide visual for improvement
c. Establish a benchmark for the evaluation of individual
d. Provide an avenue for celebration, recognition & reward
e. Establish action plan for practice and performance
Goals can be defined as long term and short term. The long-term goals serve as a basis of linkage between directional statements and short-term objectives and provide high expectations for which the individual can continually strive to reach. Short-term goals are the stepping-stones to support and reach long-term goals, they provide targets to meeting the improvement and growth of the individual and are a statement of what each athlete wants to achieve in the next 12 months.
Kinds of goals:
Long Term
a. Statement what the individual wants to look like in 3-5 years
b. Serve as a basis of linkage between directional statement and short-term objectives
Start your goal setting process by starting a journal (you need to write your goals down and share them with your coaches and support team (family, friends and teammates, service providers).
Write down your ultimate goal for this season – what is the date, time, place that you want to achieve your ultimate performance this season. What does that performance look like – what are you going to invest your time and energy in working to achieve – be as descriptive as possible. Then you need to prioritize and sequence through the time period between now and then the following:
• In areas of competing you want to improve
• Establishing the technical / tactical, strength, speed, power, stamina goals
• All goals must bridge and link together – must connect you to your ultimate goal
• All goals must be challenging, achievable and measurable
• Record your work out goals and achievements each day (in your journal)
• Choose a day and time each week to review your goals with your coach /or some own who is involved in monitoring your development - assess what do you want to change and/or eliminate; keep and build on.
Down the line, we will look at developing a monitoring process – how to track your workouts and make sure you are getting everything you can out of each workout.
- 1. Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
2. Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.
3. Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.
4. Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
5. Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.
6. Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Be outdoors, play sports, meet friends . . . Just get off the couch.
7.Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food
8. Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.
9.Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
10. If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.
