Goal Setting Motivational Software
The most successful people set goals, and then go about doing what's necessary to achieve them. You know the difference between you and the most successful people in world Goals keep you focused and your confidence rising. One big plus of goal setting is that it helps you come to terms with time. One thing in life you can really call your own is your time.
The sooner you invest in your health, the greater the benefit If you're ready to eat smarter or move more, use these goal-setting steps to invest in your health and the health of your family, one easy step at a time. Set personal goals. Know what you want perhaps a healthier weight or lower cholesterol levels. And be realistic. Change doesn't mean giving up a food you like. However, smaller portions, different ways of cooking, or being more physically active give you more wiggle room to occasionally enjoy foods with more calories. Make a plan for change. Divide big goals, such as I will eat better, into smaller, more specific goals, such as I will eat more vegetables. List practical steps to achieve your goals. For example Goal Eat more whole-grain foods. Steps Make sandwiches and French toast with whole-grain bread. Switch to brown rice. Eat oatmeal or oat flakes for breakfast. Snack on plain popcorn. Add whole barley to vegetable soups. Reevaluate your plan every month or two. See...
Chapter 1 gets you started toward building that strong foundation, so you grow and develop faster. You learn how to set goals, how to create a reserve of energy, how to simplify your life, and how you can really have it all. Learn about your comfort zone and how you can make it work FOR you instead of against you in Chapter 2. This chapter is critical for those who are stuck in a rut, and can't explain why you're not taking action on your goals.
There isn't anything wrong with having it all. There could be a problem if you spend your entire lifetime attempting to get some of it or even all of it. Many people set their goals based on getting as much as they can. They orient their careers, emotional development and life purpose around this quest. And they fail to recognize and acknowledge exactly where they are already successful. You can actually limit yourself when you only set goals around getting or having it all. We shouldn't stop setting goals, but there are other things to consider. Why set goals and focus merely on the outcome of having it all While setting goals, why not also start enjoying and concentrating more fully the process of getting there. The passion of the pursuit, as my personal coach called it.
What does it mean to be physically fit The American College of Sports Medicine (ACSM) has defined physical fitness as a set of characteristics (i.e., the work capacity of your heart and lungs, the strength and endurance of your muscles, and the flexibility of your joints) that relate to your ability to perform physical activities. Regular physical activity leads to improved physical fitness and many other physiologic, cosmetic, and psychological benefits. Depending on personal goals and job requirements the level of physical fitness to attain can range from basic, health-related to more specific, performance-related fitness (Figure 4-1).
What are your goals Are your interests health, fitness, or 1. What are your goals Are your interests health, fitness, or You want to tailor your program to realistically meet your goals and time demands, so answer the questions honestly (see Chapter 17 for more information on setting goals).
One of the surest ways to stay motivated and confident about attaining your goals is to do a little something to keep you moving toward them every day. You're not giving up hope on getting that leaner, energized, fantastic body, but you're progress isn't up to your standards, either. So you feel like quitting (again). That's where journaling and scheduling come in. When you keep track of what you're actually doing to achieve your goals, you find that you really are doing many positive things to speed the goal-attaining process.
Remember those pictures on the corner of a page of a comic book, where if you flip the pages, the picture becomes animated Try this on for size get a disposable camera that has 24 exposures. Once a week, have someone take a picture of you in your favorite outfit. After 24 weeks, have the film developed. Take the stack and flip through the pictures and watch your own transformation take place Knowing you'll be developing that roll of film in 24 weeks can be a major incentive to stick to your goals.
For some of you, this is a no-brainer. But for many of you, there will be roadblocks on your way to diet success, for certain. If you try to diet before you're TRULY committed and motivated, you will have the most difficult time reaching your goals. You're still WISHING positive, but THINKING negative. For example, I want to lose weight (wishing positive) BUT I don't know if I can do it (thinking negative).
When you get distracted from your goals, you pay more attention to what you LOOK like rather than what you FEEL like. Your mind will mix up what's important, substituting a superficial focus for an internal one. On days like this, it's going to take an extra effort to push the superficial away. You'll find the more you get into your workout, the less self-conscious you'll feel.
Some of the things you have to do on your path toward your goals will be more enjoyable than others. Remember when reaching for something big, there's work to be done. So, alternate the enjoyable activities with the work. My former coach has told me many times that the true joy on your path toward your goals is the journey itself, the PASSION OF THE PURSUIT.
Don't tell me you don't have enough time, or you're waiting for the right time or situation, or whatever. Who are you trying to kid Apparently, you must be trying to kid yourself. WHAT ARE YOU WAITING FOR There are only 24 hours in a day, so why not make the best use of them to stay on track toward your goals What habits are you going to develop that will keep you moving towards your goals faster These are habits you must WANT to do no room for coulds, woulds, or shoulds. They must give you energy. Make them simple and fun. These are your rules. You're not following some diet book that tells you live by our rules and you'll succeed. YOU are designing your life, with habits that keep you on track.
When engaging in extended periods of exercise, your goals are to maintain proper hydration and normal blood sugar level. You need to plan your strategies for fueling for the upcoming event and for refueling as soon as possible after the first event to prepare for the next session. Knowing your calorie and fluid goals can guide your calorie intake and menu planning. Having tried-and-true sports foods readily available in your gym bag or a cooler can make this an easier task.
It is better by far to live a vital life of commitment, rather than a shallow existence of compromise. After you commit to your goals, then you begin to move down a new trial, paths will open up to you that you never would have seen before. You will discover how you will become something more.
The dietary guidelines are not meant to treat or cure an illness, nor are they designed for people with special nutritional concerns. As an athlete, you fall into that special nutritional concern category, so we'll help you adapt what's appropriate from the dietary guidelines to assist you in attaining your goals.
Making a good match Get a free consultation with your trainer to discuss your goals. Find out what you're in for. What's in it for you. If the trainer talks about him herself, you know immediately you're not exactly top priority. Even ask for a trial period, to find out if you both click. Expect to pay 100 - 500 a month depending on how often you meet each week.
Enter the positive self-talk Don't buy that. If it's in the house, you'll eat it, then you'll feel guilty and rotten about yourself, so just forget it. Positive self-talk leaves you feeling better, happier, proud, and even more motivated. It can also be stern to help you re-focus on your goals.
Don't try to be an advanced trainer when you've had no experience. I admire the enthusiasm for wanting to get to your goals immediately condition your body FOR the advanced training to come. Start off with one set on week 1 2 sets week 2 3 sets week 3, for example. Don't rush a lifetime thing.
If you don't feel motivated, maybe it's because you have an internal conflict. What would you lose if you reached your goal If you slimmed down, for example, would you lose a reason for being unhappy Be certain you REALLY want everything that comes with your goals, and there are no hidden benefits to failure. 15. If you have kids, catch their enthusiasm. Children sometimes are short on skill but are abundant with excitement. This same kind of energy could help you reach your goals.
Since the product time under tension and load used is the critical factor to elicit hypertrophy gains, a very simple way to insure results is to project goals. For example if your best performance is 225 lbs for 6 reps in the back squat, you may want to assign yourself the goal of doing 265 lbs for 6 reps in 12 weeks from now. You can be sure that by that time your thighs will be significantly larger.
If you are serious about gaining muscle weight, you need to have the right foods available at the right times so you can eat strategically and optimize muscular growth. The following actions will help you reach your goals Eat frequently throughout the day. Eat at least every four hours breakfast, lunch, a second lunch (if you train in the afternoon, split this meal into pre- and postexercise snacks), dinner, and an evening snack as desired. This even distribution of calories ensures that the muscles have a steady supply of glucose for fuel and amino acids for growth. When the amino acid levels in the blood are above normal, the muscles take up more of these building blocks this enhances muscle growth. If you go for long periods without eating, your body will break down muscles for fuel this happens to dieters and is counterproductive to reaching your goals.
The digestion of cooked food takes more energy from the body than any other activity. You could run a marathon and still be walking and talking. However, an hour after a Thanksgiving dinner, guess what you are asleep We know that all success is about transmuting energy. This message is about transmuting the energy used in digestion into achieving our goals.
It takes a lot of energy to achieve your goals. You cannot afford to have negative people around you who drain your energy. Even if you make tremendous efforts in improving the quality of the information reaching you, if you still allow the same negative people in close, you will stumble. Select the people you associate with carefully - whether they be in person, on the phone, or on the Internet.
First and foremost, the breath controls the energy level in the body. We know that everything is energy - matter is just a form of frozen energy. The more oxygen available to your cells, the more energy you have to accomplish your goals and the less food you desire. Many people overeat because they are not breathing properly.
As I mentioned in Lesson 12 Transition Diet, the key to transitioning to raw food is to experiment on a small scale. First, set a goal to go raw for three days, then expand that to a week the next time, then a month keep expanding all the time. Write your raw goals down, and commit to them. Then see, after achieving your goals, how much further you can go.
Following the diagnosis of diabetes, a diabetic patient undergoes medical nutrition therapy. In other words, a registered dietician performs a nutritional assessment to evaluate the diabetic patient's food intake, metabolic status, lifestyle, and readiness to make changes, along with providing dietary instruction and goal setting. The assessment is individualized and takes into account cultural, lifestyle, and financial considerations. The goals of medical nutrition therapy are to attain appropriate blood glucose, lipid, cholesterol, and triglyceride levels, which are critical to preventing the chronic complications associated with diabetes. For meal planning, the diabetic exchange system provides a quick method for estimating and maintaining the proper balance of carbohydrates, fats, proteins, and calories. In the exchange system, foods are categorized into groups, with each group having food with similar amounts of carbohydrate, protein, fat, and calories. Based on the individual's...
Let us not lose sight of the truth food is a means to an end, not an end in itself. The paradox of The Sunfood Diet is that food is not an issue As long as the food is raw plant food, eat what you need for fuel and get on with accomplishing your goals Be so busy accomplishing your goals that you don't spend any time even thinking about food. Use the secrets of diet and fasting to help you advance in life and business. Get more done in less time.
In my experience, the entire secret of success is saturation. Start bombarding yourself with words and pictures consistent with your goals. Just have fun. Read books which forward you in the direction you are headed. Listen to success tapes in your car. Listen to success tapes while you eat. Watch educational videotapes at the end of the day. Attend seminars which provide additional inspiration to accelerate your goal achievement. I guarantee that, when you start this program of massive saturation, you will dramatically improve your entire life and begin to manifest your dreams rapidly.
With vague, unspecific goals, you're a bunch of floodlights trying to find their way somewhere, somehow, and hoping to project enough light to be noticed and appreciated for being there. Laser technology and goal-setting technology are based upon the same scientific principles. When light waves are concentrated and in step they produce a beam of pure light with incredible power. When goals are focused and in progression, they produce a driving force in your mind with awesome creativity and power of accomplishment.
Are you an obstacle person Do you, regardless of whatever suggestion, technique, or method of HEALTHY, PERMANENT weight loss, exercise, nutrition, goal setting, success achievement, and positive thinking was brought to the table, your mind instantly goes to all possible obstacles connected with it
Find a training partner with goals that are carbon-copy of yours. This one's tough, but if you find the right person, you'll both achieve your goals a lot faster than if you did it on your own. You'll push each other for the best effort, physically and mentally. 19. Commitment to excellence. Actually it's better said as, Excellence is a commitment to completion. You set goals, so DO NOT STOP working to achieve them. Think of how it feels to achieve excellence.
The more specific and realistic your goals, the easier it will be to develop and follow action plans to meet these goals. More than likely, unforeseen events will lead to altered plans expect this and keep your ultimate goals in mind when replanning. Next incorporate your plan into your daily routines. At first you will have to consciously make efforts to follow your plans, but, after continuous practice, these plans will become your new habit. The following points and the steps and actions listed in Table 17-2 will help you reach your goals
Regardless of your goals and training routines, there is an exercise sequence that should be followed to improve exercise performance and reduce the risk of injury. This sequence includes warming-up, stretching, and cooling-down, as outlined in Figure 4-4. The rationale for following this sequence is discussed next.
The following two routines are basic workouts to build muscle strength. Choose the routine that is best for you based on the time available, your goals, your training experience, and your fitness level. More advanced workouts should only be performed once you have a solid muscle strength and endurance base and have perfected your lifting form. For more information on these more advanced routines (such as pyramids, super sets, and split routines) see your Command Fitness Coordinator or a certified fitness professional at your gym.
Being healthy is more than taking a vitamin or drinking a glass of orange juice. There are habits you need to eliminate, and new ones to develop. It's called the 10 Daily Habits. This is a routine of habits you WANT to do, and that GIVE YOU ENERGY, and keep you focused and moving faster toward your goals. No room for woulds, coulds, & shoulds.
We all have an idea of how we're going to reach our goals. Let's say you want to whip your body into shape. Your idea of how this is going to happen is join health club, get a personal trainer, work out every day and eat impeccably. But this is how reaching your goals happen. You reach your goals, but you don't get to dictate every step of the way (control freaks HATE this).
Every diet book implores you not to begin any diet without first consulting, then proceeding under the supervision of a physician. This is excellent advice. First, we who write diet books don't want to get sued for gazil-lions of dollars if you drop dead two days into the diet, whatever the reason. But seriously, you're about to put your body through a significant period of organic stress and it's wise to make sure you're up to it. Further, doctors are in the business of maintaining the human body, and explaining your goals and plans to somebody who's seen it all before many times is well worth the time and money of a visit to the doc.
Choosing which equipment to use depends largely on your goals and training experience. Table 7-1 lists a comparison of free weights and machines to help you with your choice. If you are new to a fitness center or if you are unsure how to work a piece of equipment, ask a fitness center staffer for an orientation. This orientation will help you design a workout routine based on the equipment selection at your gym.
It all depends on what your goals are, how your body works, your mental need for a break, how close to a show you are etc. When I'm not dieting for a show or a photo shoot I have a cheat day every other week. That special day I follow my regular diet the whole day, but in the afternoon I indulge in pan pizza, candy, chocolate and ice cream
Make a checklist of everything you need to do to accomplish your goals. Forget the busy, non-urgent, unimportant time-wasters and zero in on the things that will lead to ultimate success. Do this first thing in the morning, or last thing the night before. Prioritize your list. Take a few minutes at the end of the day to reflect on how much you accomplished - and do what's necessary to get better.
The Navy Nutrition and Weight Control Self-Study Guide (enclosure (1)), is the principal tool that will enable service members to vastly improve their individual health and fitness. This guide is primarily a weight management educational tool that incorporates all aspects of losing weight safely and effectively. Using this guide in combination with your command's physical conditioning program will assist you in reaching your personal goals.
Success is taking action towards your personal goals each day. The mark of a winner is intense goal orientation. Napoleon Hill called this definiteness of purpose. It is a direction you have selectively chosen for your life. If the success you seek is extraordinary, then you must begin immediately to set extraordinary goals. As long as you are going to dream, dream great dreams. As long as you are going for prosperity go for it all Spectacular success is always preceded by spectacular goal setting and mental preparation. Set goals which challenge your brain to think in new directions. Set too many goals. Set so many goals, it will take you a lifetime to achieve them Work on yourself like a work of art through goal setting. Sculpt your character, physique, and future. Plan and determine the final masterpiece in advance. Set down your personal goals with tremendous clarity and intensity. Set your goals, then plan how you are going to achieve them. Proper planning prevents poor...
Because SEALs are required to perform at a high level both mentally and physically, many are looking for substances or techniques to improve performance and provide an edge . To perform longer, to be faster, to be stronger, and to be leaner, if not a mission goal, are personal goals of many SEALs and elite athletes. People have been trying to accomplish these goals for centuries through the use of ergogenic agents. It is the goal of this chapter to present information and comments about certain products commonly found in retail stores or by mail order, that claim performance enhancing effects. It is also important to realize that it is not the supplement alone that leads to better performance. Success lies in addressing your goals and analyzing and adapting your diet to meet those goals. It will take Some work on your part to calculate how much supplement, if any, you need to use. Read the labels and figure out how many calories you will expend before your...
Goal Planning Strategies That Truly Work
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