A goal without a plan is just a wish.

~ Anonymous

How do you feel about setting goals?

Maybe you’re not keen on the whole idea – it seems artificial to you, or you’re worried about failure. Or perhaps, like many, you’re really good at coming up with goals – and less good at actually following through on them.

Now that we are 9 days into the new year I feel it’s time to talk about goal setting. Much of the DAY 1 “focus” (and holiday sugar hangover)  as dissipated and we are thinking more rationally about what we can feasibly accomplish in this new year.

Here are a few tips on goal setting that I have found useful in my years of coaching and competing:

1. Write clear and measurable goals. Choose a goal with measurable progress, so you can see the change occur. How will you see when you reach your goal? By being clear!
Good example: I want to get 5 dead hang pull-ups by the end of the summer.
Poor example: I want to be able to do pullups.

2. Create a specific action plan for each goal.
Specifics help us to focus our efforts and clearly define what we are going to do and how we are going to do it. Saying you want to lose weight without putting in a plan in place to do so will get you no closer than a wish.

3. Read your goals daily and visualize yourself accomplishing them. It’s easy to lose focus when our goals are not in plain sight. Write you goal in your journal, note book, iPhone note, on a whiteboard or your mirror. Maybe your goal is to run a marathon — sign up for it NOW and let your registration email receipt linger in your inbox as a constant reminder.

4. Reflect on your progress to see if you are on target. No better way to do that than: Test. Practice. Retest.

5. Revise your action plans if needed.
Perhaps your original plan isn’t working quite the way you intended. If that is the case, take time to revise your plan and brainstorm new strategies. Giving up is not an option!  Struggling with your “weight-loss resolution”? Seek out help from a nutrition coach. There are plenty of resources available to you, even just within CFOIB. Remember, giving up is never an option!

6. Celebrate your accomplishments! You deserve it!

-Coach K

Ahhhh the holidays are over. I’m happy to return to a life of LESS cookies, candy canes and elf’s to hide… I mean find! Even though I caught a little bit of the Christmas cookie fever my feelings are that I would have been way worse if I didn’t have to report back to you and your caliper!

Three days after Christmas I enjoyed my 32nd Birthday (yes I know… more cookies). Remember the jeans I brought into your office on our first meeting and said ” I want to fit into these”. Yup that’s right despite all the Who – pudding and rare roast beast three days after Christmas I rocked those jeans! Just to make sure this was no birthday miracle I even tried them on again today! 

Three plus months…goal complete! It did not come easy. I worked for ever last centimeter of room in those jeans but I did it. So what now? I WILL be sharing my new goal with you by next Monday. Till then I’m going to enjoy life in my jeans! 

-Amanda, Nutrition Coaching Client of Coach K 

 

Learn more about Goal based nutrition – and how to eat for your body goals and make it a lifestyle change.

Register today for Coach K’s Nutrition Prescription Plan – A Nutritional Seminar on January 17th. 

ABOUT THE SEMINAR

We will break apart and reconstruct the Olympic Lift, The Clean using:

Progressions practicing bar path and key positions to produce maximum force
Cues to build kinesthetic awareness
Proper technique for more efficient movement
Drills to improve strength and reinforce technique
Demonstration of movements for repetition

This seminar is for novice lifters (ex: fitness & new-ish aim athletes)

We will briefly touch on:
Mental exercises for attempting maximal lift
Exercises and drills that are most effective for mastery

Part 2 will cover Intro to the Jerk, Part 3 Intro to The Snatch (dates to be announced)

January 13, 2015
Time: 6:00 PM to 8:00 PM

Karen Candia has been in the fitness industry for over 10 years as a personal trainer, fitness instructor, nutrition coach and CrossFit affiliate owner (for over 5 years). She studied dietetics & exercise science, holds a CrossFit Level 2 Certificate (2009) OPEX CCP Coach (on journey) & CrossFit Olympic Weightlifting to name a few. 

SPACE IS LIMITED TO 20 participants. REGISTER HERE: http://bit.ly/OlyLiftPart1

ABOUT THE SEMINAR:

This is a 3.5 hour seminar that makes eating clean easier than ever! Learn to optimize your nutrition to fuel your life and feed your fitness.

This is not a Paleo lecture or Paleo challenge! You will FINALLY learn how to make nutrition work for YOU by understanding your body, your goals, your macros and what foods to eat and what foods to scrap.

You DON’T have to be an athlete, this Nutrition Prescription Plan is for everyone! We will begin by implementing the basics and explore the concept of “dialing in” for greater performance gains where applicable.

This plan includes ALL body types from Obese to Athletes.

WHAT THE SEMINAR INCLUDES:

Goal based nutrition – We are not all alike! How to eat for your body goals and how to make it a lifestyle change.

Food For Thought – A self reflection worksheet for practicing “mindful eating”

An easy to follow reference guide for grocery shopping, meal planning and pre & post workout nutrition.

Karen Candia has been in the fitness industry for over 10 years as a personal trainer, fitness instructor, nutrition coach and CrossFit affiliate owner (for over 5 years). She studied dietetics & exercise science, holds a CrossFit Level 2 Certificate (2009) and is an OPEX CCP Coach (on journey). She specializes in nutrition coaching.

SPACE IS LIMITED TO 20 participants.

REGISTER HERE: http://bit.ly/CFOIBNutritionSeminar