Fitness and Performance
Goal Setting and Planning Worksheet
“First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end.” Aristotle
What are you trying to accomplish? More importantly why? These 3 questions will help you define your goal. Take your time and be honest with yourself. Your goal needs to be clearly defined and meaningful in order for you to reach it.
STEP 1 – SETTING A GOAL
Question 1: What is your Goal? What do you want to achieve? (Be specific as possible)
How do you quantify it?
What is your timeframe?
How do you know when you reached your goal?
Question 2: Why do you want to achieve the goal?
What will it do for you?
Why did you decide to do this now?
What is your Motivation(s)? Below are 3 types of motivation.
1: Obligation based – I really should. This type of motivation doesn’t last long
2: Desire based – I want to do this. Much more powerful
3: Enjoyment based – I love doing this. Part of the process
What if you don’t reach your goal?
Questions 3: What is the price? Are you willing to pay the price? Is it worth it to you?
What will you need to sacrifice? What are you willing to cut back on?
What behaviors are you willing to change?
Behavioral Change 1:
Behavioral Change 2:
If anything, what do you see a preventing you from attaining your goals? What made you fail in the past?
Will you journal things? If you don’t write things down, you have nothing to look back and evaluate things.
What keeps you motivated to continue working toward your goals? Why?
What is going to motivate you when you get discouraged?
STEP 2 – MAKING THE PLAN
“Failure to plan is planning to fail”
The following plan and process must be something you are going to enjoy
Where are you now – Measure progress
Measure you body, weight yourself, take photos and set aside clothes you want to fit into. They help you see who you really are.
Nutrition Plan: Make sure you follow nutrition plan
You MUST know what you are going to eat the following day before you go to bed at night. This may sound odd, but this simple habit will make an enormous effect on how you eat. Pick a RITUAL to prepare your meals!
Option 1 – Sunday Ritual, You dedicate Sunday to getting ready for the rest of the week. Cook and pack
Option 2 – Daily Ritual. You get everything ready as soon as you wake up. You cook and pack meals and snacks every morning.
Option 3 – Bi-Weekly Ritual. Take a couple hours on Sunday and a couple hours on Wednesday to prepare meals for a few days
Be realistic. Make an enjoyable plan. Make sure you pick and exercise program you can do, you will enjoy,
Barriers to success:
What time of day is most convenient for you? _____________
What time of day are you most likely to continue to exercise? _____________
What are your work obligations? What are your family obligations?
How many days? ______ How long each day? _______
Execution Strategy: Start and follow Plan.
Get yourself into some of routine. The first hour of each day will set you up for success.
8 am _________________________
12 pm _________________________
How do you feel? Why
Are you getting enough sleep?
How are you reacting to your diet? How do you feel?
How closely are you following plan?
Do we need to count calories? Can you manipulate calories?
Can you do more exercise?
The first time I attempted a pull-up, it was for fitness testing in elementary school. I stepped up to the bar, jumped up to grip it, and then hung there like a right-side-up possum. And I wasn’t the only one. Frankly, I didn’t think anyone had the upper-body strength to hoist their entire body weight up to the bar at the age of 11. What I didn’t know then was that with a little assistance and practice, we all could have completed a pull-up.
Chin-up vs. pull-up.
The difference between a chin-up and a pull-up is the grip of the hands. Pull-ups are done with palms facing away from you; chin-ups are done with palms toward you, or sometimes facing one another. Either is effective in training the muscles of the upper back, and most people use a variety of grips to target them from different angles. It’s a bit of a myth that chin-ups and pull-ups actually work different muscles. They may, in fact, target different muscle fibers, but if you’re pulling yourself up, you’ve engaged your upper back, lats, and shoulders. So whichever grip feels the most comfortable for you is a great way to begin.
How to do it.
If you’re able to reach the bar while still standing, grip the bar a shoulder length apart, fully extending your arms. Keep your torso as straight as possible and bend your knees back so your feet are behind you and off of the ground. Inhale as you initiate a pulling motion that should continue until your chin clears the bar. You’ll end up leaning back a bit as your torso ascends to the top position. Exhale as you begin your descent, bringing your torso straight under you and extending your arms fully at the bottom position. Go slowly, and control your descent to stimulate your chest and tricep muscles.
A little help here, please?
At this point, you may be saying, “I couldn’t do a pull-up when I was 11 and weighed 78 pounds. How am I supposed to do it now?” The answer: progression. You have to build up to it. Even Nadia Comaneci couldn’t pull herself up to the uneven bars the first time she tried, and she probably never weighed much more than 78 pounds.
Your first order of business should be strengthening your back muscles. Any pulling movement will engage these muscles. Consider a lateral row, a lat pull-down, an overhead pull, or a straight-arm press-down in your training schedule. Once you have developed a bit of strength, you can move on to the next step.
An assisted pull-up is your next stop on the journey. There are a few ways to do this. One is to find or create a bar that is three to four feet off of the ground. Sit underneath the bar, with your chest parallel to it. Reach up and grab the bar with either grip, keep your arms straight, and make your torso as flat as possible, slightly bending your knees. If you require more resistance, you can eventually straighten your knees so your body is one long plank. Bend your arms, pull your torso up to the bar, touch your chest to the bar, and then return to a straight-arm position. The closer to the ground you position the bar, the more difficult it will be.
Another option is the chair-assisted pull-up. Place the chair underneath the bar, then stand on the chair’s seat with one or both legs and use them to assist yourself in pulling up. Try to put progressively less and less pressure on your legs so the majority of the work is increasingly done by your torso.
You can also get a friend to spot you. Having someone hold your feet and help you lift yourself can make all the difference in the world. If that’s too much help, cross one foot over the other and have the spotter only support one ankle. If it’s not enough, the spotter could support you from your waist and help you rise up to the bar.
Should pull-ups become as simple as brushing your teeth, adding weight to the process can help make them more challenging. You can hold a dumbbell between your feet or wear one of the special weight belts created specifically for pull-ups. You can also wear a weighted vest to create more resistance in most exercises. And for the very daring, the one-armed pull-up can be executed by gripping the bar and lifting yourself with one arm while you hold on to the working wrist with your other hand. You should only attempt these advanced exercises after you’ve developed a sufficient amount of strength.
A final pull-up exercise is the negative pull-up, which should really be called the “descent-only pull-up,” since it’s not particularly depressing or cynical. The idea is to have an assistant, either human or a chair, help you with the upward-pull portion of the exercise, then to control the downward portion on your own. This is great for those building up to being able to do the complete pull-up, and also for those looking to work to muscle failure by doing many different exercises for the same muscle group in a given session. Note that the negative pull-up works more of the stabilizing muscles, as opposed to the primary ones we have been focusing on so far.
Begin the journey
Accomplishing something like a pull-up can be a bit daunting, even for the bravest of us. But with effort and a lot of tenacity, you can take the steps we’ve discussed and master an exercise you’ve been trying to do since the fifth grade. After all, isn’t it time to clear up at least one of the lingering issues from childhood?
Question: I just started exercising…why am I gaining weight?
Answer: If your weight going up and you are regularly exercising, don’t panic! It doesn’t necessarily mean you’re doing anything wrong, nor does it mean you’re going in the wrong direction. There can be some obvious and not-so-obvious reasons you’re gaining weight.
If it is a new program, you may be gaining muscle, which is denser than fat, but it takes up less space…if you gain muscle, your scale weight may go up even as you’re slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested, find a pair of pants that don’t fit and use them as a ruler or take pictures (which are worth a thousand words)
If you’ve measured yourself in different ways and realized you are gaining fat, let’s look at some possibilities.
1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don’t realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they’re eating a healthy, low-calorie diet but, unless you’re keeping a detailed food journal, you just don’t know how many calories you’re really eating. Most people are surprised when they start keeping a journal and adding up the calories–it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you’re eating…if it’s too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you’re doing all this great exercise…to lose weight, you still need to monitor your calories.
2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. If there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism. Be sure you’re eating enough calories to sustain your body if you’ve increased your activity.
3. Not giving your body time to respond. Just because you start exercising doesn’t always mean your body will respond to that immediately. I some instances the body needs to recalibrate itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments. Give yourself several weeks or months for your body to respond to what you’re doing.
4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you’re taking that could affect your body’s ability to lose weight. If you feel your food intake is reasonable and you’ve given your body enough time to see results and haven’t seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.
5. You’re gaining muscle faster than you’re losing fat. If it seems that you’re getting bigger after you’ve started a weight training routine, it may be because you aren’t losing body fat as fast as you’re building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here…some people put on muscle more easily than others. If that’s the case for you, don’t stop training! Instead, you might simply adjust your program to make sure you’re getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.
Whatever the cause of your weight gain, don’t give up on exercise. It’s not only your ticket to weight loss, it’s also important for your health.
Playing your best golf requires more than an expensive driver and a fancy country club shirt. It requires muscular strength, power, endurance, stability, mobility and flexibility. Long practice sessions and hitting hundreds of golf balls will not improve these components (except maybe endurance for you couch potatoes). In fact, they usually result in physical injuries from overuse and a great deal of frustration.
It is a fact that a stronger and more flexible body plays better golf. Most fitness workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to improve your balance and power through your golf swing, resulting in longer, and hopefully straighter drives.
The benefits of golf-specific fitness training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Below are a few exercises that you can do at home to give you more horse power, however, you will still need to learn how to drive the ball straight.
Lying Superman & These powerful exercises will greatly improve your core and back
Body Bridges: strength so you will be steadier and play more holes with less fatigue.
One arm rows: This allows you to strengthen your entire back and shoulder blade area through a full range of motion, which will result in better control through your swing.
Abdominal crunches: By strengthening your core (or trunk) your will be able to control your spine and play longer with no pain in the back.
Single leg exercises: Besides strengthening the legs, which is where the power in your swing is originating, working one leg at a time will help improve your balance and coordination.
Functional flexibility: Flexibility is the range of motion around a specific joint. If you have decreased range of motion in any joint, especially the shoulders, hips or low back, your swing may not be mechanically sound or efficient.
Squats on Bosu: Forces you to stabilize your entire body while your legs are doing the work.
You can search the internet for information on any of the above exercises. Remember to always warm up the body with light cardio before any strength training program.
You must never stop learning and trying to become more successful!!
So here are 7 tips to help you do that:
1. Stop blaming your circumstances.
I guarantee there are other people with similar
or worse circumstances doing really, really well.
Follow their lead.
2. Stop blaming other people.
As soon as you take responsibility for your success
you’re ahead of 95% of society.
3. Be persistent.
Real success doesn’t come easily. If you stick with
something and work your plan you’ll get where
you want to be.
4. Do what you should be doing.
Your actions are either moving you closer to or
further from your goals – be aware of how you’re
spending your time.
5. Invest in others.
Spend time every day trying to add value to your
clients, campers, colleagues, friends and associates’
lives. It will come back to you 100 fold.
6. Work on ‘you’ every day.
Seminars, books, audios, masterminds, coaching – you
can always improve.
7. Focus on solutions – not problems.
No whining, griping or complaining. Once you’ve
Identified an obstacle devote all your energy on
So take a few minutes and digest these 7 tips. If you live
them, everything else will become much, much easier.
Dedicated to your success –
It is Day 1. I am soooo ready to reach my goals in 2010. For me, there are so many that I truly have my work cut out for me. So if you have any suggestions…please let me know!
So, Let’s get rockin!!
Step 1: Schedule It!! For me, one of my goals is to get in great shape. So I just scheduled the same time everyday and plan to meet a group to workout with. I am meeting my “support team” tomorrow and we are actually going to take measurements and take before pictures. This is actually step 2.
Step 2: Make it public. Figure out my support system. Don’t go it alone. It is a fact that people reach their goals more often when they publicize them and ask their friends to hold them accountable. I know of 3 sisters in three different states that do a conference everyday during their workouts. They haven’t missed a workout in 4 years. And they actually post their workouts online.
Step 3: Organize your tools! Make sure you have everything you need; and when it comes to getting in great shape, the MOST IMPORTANT PART OF THE PUZZLE IS WHAT YOU EAT. Because I know I am busy, I will never be able to sit and eat every 3 hours as WE ALL SHOULD, so I ordered meal replacement bars and shakes. I also bought a great cooler so I can make everything the night before. I also ordered a great multiple vitamin so I know I am not wasting my workouts.
I will elaborate on the eating part for you.
You just cannot eat whatever!!!! You must understand what your body needs and when to eat it.
You must understand post-workout nutrition and feed your body a carbohydrate AND protein formula for rapid replenishment of muscle glycogen immediately after exercise.
You must also understand that not eating doesn’t make you thin…. It makes you suck!! Sorry for the language, but I deal with people everyday who stop eating when they feel fat and all that happens is you become miserable and pack on fat so much easier when you finally eat again.
A few tips which may help you:
1) Plan a weekly menu and eat the same thing every day. If you like variety, exchange a meal with only good stuff. I eat kasha Go Lean everyday for breakfast. If I feel crazy, I will have egg whites and whole grain toast.
2) Have your supplements auto-shipped. I use ProGrade Nutrition and they send me my supplements on the 1st of the month. This way I always have them and save tons of money because they offer great deals when you set up auto-ship. If you want to use ProGrade, make sure you follow this link http://khaag.getprograde.com
3) Take a day off. Every Sunday I eat whatever I want and as much of it as I like. 1 day a week won’t change a thing and will actually make you stick to your new eating plan.
That’s all for now. I love you all. Happy and healthy 2010. And as always, let me know if there is anything at all I can do for you.
Have an Awesome day,
Make the “Announcement”
Here’s perhaps the easiest way to avoid going back for seconds.
My good friend Vince DelMonte hooked me this tip as while back, and as simple as it is, it works unbelievably well. In fact, I actually did this at the dinner table the other night when out with friends, and it was easily the most comfortable social situation I’ve ever been in while sticking to my diet and moving forward to my goals.
When you arrive at a party or sit down to the table, let people know what you’ve committed to.
Something as simple as “Hey, just want to let everyone know, I’m on a mission to drop some pounds. This food looks amazing, and I plan to enjoy a full plate, but if you see me back in the buffet line, kick my butt into gear.”
People respect that and they’ll back you up.
From then on out, you never have to worry about people who “don’t know” your goals constantly offering you food, and beyond that, it’s a huge source of accountability for you.
I can guarantee that when you put this simple strategy into practice, you won’t even think of going in for seconds. It’s extremely easy to resist once you give people “expectations” for you to live up to.
Enjoy the holiday