Goal Setting 101

goal

Why set goals? Well setting goals and actually keeping yourself accountable to those goals are two different things. So we’re going to talk about some basics you should always be thinking about when setting specific goals and then, how to actually keep those goals until your reach it. And then you learn to set even more or higher goals as each goal becomes achievable. =)

goal1

1. Why? think of why you want to achieve a specific goal. Your why should make you cry….. and not necessarily cry in a bad way, but it should bring you happiness. It should make you feel excited and maybe a little intimidated too. But you also need to learn to channel that fear or since of intimidation into fuel to drive you to complete whatever your goal is. I’m a list maker so I like to make lists of why I want to achieve a goal…. I know it sounds really weird and maybe stupid to some but when you actually sit down and write out like 10 reasons WHY you want to achieve something, it makes you more aware of where you’re at and what you still need to do to accomplish your goal. I like to dig deeper too, rather than just thinking of basic things most people think of first right away. Example: My fitness competition; yeah I could wright I want to be skinny and fit and feel good…. but that’s a pretty “basic” reason why people think of when you set a goal towards health and weight…. instead I dig deeper. One of my reasons is to prove to myself that I can loose weight/be fit and healthy without having to worry about calories, to not feel like I’m obsessed with what I put in my body and to be confident in my own skin. To prove that I can do this the “right way” and not feel like I’m starving myself of feel like I’m doing something harmful to my body. To feel like I wont have to “suck it in” in every picture I take and to not have that constant worry about if I look “chubby”. …….. ok, that was more than one reason … but ya’ll get the drift. Dig deep, find reasons that you are afraid to tell someone or maybe afraid to admit. (also, when you have a list, put it somewhere where you will see it on a regular basis, it will remind you and you’ll be more inclined to strive for your goal)

goal2

2. Set large goals and then mini goals to achieve that larger goal. Basically as I wrote above, you don’t want to just write “lose weight” . Yes that can be your larger goal, but make smaller goals to get there too because if that’s your only goal, your probably going to get frustrated when you only lose 5 lbs and then give up. So with in that goal make a “loose 5 lbs by _____” date. Or a “be able to run a mile by the end of the month” . And the more in detail you get the easier it is to actually start to see that goal taking place (this is called visualization… ) Start to visualize what you want…. sounds crazy but it helps.

goal3

3. Reward yourself and be proud of everything you HAVE accomplished. when you meet each mini goal, reward yourself (preferably not with food) but maybe go get a pedicure …or I like to buy workout clothes so ill go get a new sports bra or something… but keep it small. Also have a bigger goal for when you accomplish that BIG goal, have a BIGGER reward. (mine for when I’m done with the competition is to get my first tattoo =D ) ….. Also, say you don’t lose that 5lbs the first week but you lose a pant size or you just feel better health and energy wise, recognize that and always be proud of what you have accomplished. Keep pushing towards your goal and it will soon come. Patience is a virtue.

goal4

4. Make your goals SMART… most of you probably know this… but here is what a SMART goal is:

  • S       Specific
  • M     Measurable
  • A     Attainable
  • R     Realistic
  • T     Time-bound

So obviously it has to be realistic, you cant make a goal to be 6’5 and be a famous basketball player when you’re 4’11… its just not going to happen. You have to have a goal in mind and a plan of how you want to achieve it and then you have to set a date because … sorry but how many people set a goal at the beginning of the year to “be healthier” and then they are good for about 2 weeks and then give up…. that’s because their goal wasn’t set into action with the SMART goal in mind and they didn’t make a “plan” … its all about the plan and path you make….

goal5

5. Make your goals POSITIVE! when writing your goals…. don’t write “I don’t want to be fat” …. that’s in a negative context. Wright them in a positive one and say ” I’m going to be healthy and fit”. Same with the way you think as well, don’t think a goal is unattainable because in all honesty you pretty much can do anything you put your mind to if you set the right goals towards that direction. If a goal seems unattainable at the time (and believe me I’ve been there) that is why you set the “mini” goals to help it seem  like that goal isn’t to far fetched. When I was a size 14 did I ever think I would fit into a size 5? Hell no! HAHA it seemed like that was going to take forever and in all honesty seemed impossible at the time which can be overwhelming… That’s because my thinking was in the wrong mindset and I was only thinking of .. “omg, I’m fat and I need to lose weight” Once I changed my thinking and started focusing on how fitness made me feel … (which was happy and full of energy) that’s when the weight started dropping off… and once it starts going… man its like a high. You start to get excited and you want to keep going, and then someone comments and you get this giddy feeling and feeling of pride and accomplishment and it just keeps continuing so on and so forth. Its your job is to keep setting those goals to reach new goals once you have achieved one.

goal6

6. The buddy system. Do you have a buddy with the same goal or maybe a similar one? If not, FIND ONE! They are the best! I have build a friendship with one girl in particular (whose name is Amanda ironically haha)  through this whole journey and I know that if I didn’t have her this goal would not be the same. She was a bigger girl too and we first just started going to the gym together.. just to help us stay accountable and not give up. But as we keep dropping weight that’s when we decided to do the fitness competition together… so were both striving for the same goal. We hold each other accountable, we bitch to each other when were sick of drinking protein shakes and we still have learned to laugh through the whole process. We have both talked about it being too hard and wanting to pull out of the whole thing. But we continue to look at the bigger picture and realize where we have came from. We continue to share when we have reached one of our “mini” goals and/or just something positive and exciting happening in our lives. Needless to say, find someone who has the same or similar goal and it will make it easier not only with keeping yourself accountable but find someone with that same positive attitude towards it that can pull you up when you may be a little down.

goal8

and most important reason to be fit is (drumroll please! )

goal7

=)

Now quit reading and go set some goals!!

All About Creatine

creatine2

So many of you know what creatine (also known as creatine phosphate) is, but some of you may be asking what is that?! I’m gonna give ya the details.. its kind of a process to explain so I hope I do an alright job at it hahahah! =)

What is it?

Your body naturally produces creatine (about 2 grams a day) through the pancreases, liver and kidneys. You also can get it through eating meat (mainly red meat) or through supplementation. Its an amino acid derived from arginine, glycine and methionine.

Why you may or may not need it?

Creatine has shown effectiveness for overall athletic performance, muscle growth, size and strength and just overall health benefits too. Without getting too complicated, creatine is the resynthesis of ATP (adenosine tri-phosphate) and ATP is used as energy for muscle contraction (mainly weight lifting exercises). When your muscles contract the molecule of the ATP split making ADP (adenosine di-phosphate). So basically you lose the one ATP and gain two ADP. . . .this is where creatine phosphate comes in! So when you supplement with creatine, it gives up, or bonds to a phosphate of ADP therefore converting it back into ATP. With that, creatine can get to the muscle faster, allowing it to regenerate faster, leaving you with higher intensity workouts, heavier lifts and a better performance throughout your workout. But your ability to store creatine is a limited time and your body will soon search for other ways of obtaining your ATP.

creatine1

Are there side effects?

YUP! just like anything basically… some include headache, upset stomach, and diarrhea (but that’s usually when the person is taking WAYYY over the limits suggested).

Also creatine is more so used by men because ..well not only does it help with muscle mass but it can also make you retain water in some ways .. so not very many women are wanting to gain weight, especially water weight. . . but also keep in mind that a lot of it is water weight that you do gain and its easy to shed too once you’ve built the structure of muscle you may be shooting for.

How much?

Depends on the person, but they recommend:

  • 3-5g a day. (maintenance phase)
  • 20g for 5 to 7 days (loading phase)
  • Be sure to cycle off creatine around every 2-3 months.

During the loading phase and why they recommend it is so that you can start gaining the benefits of the creatine in the shortest amount of time. But taking a smaller dosage has shown to be beneficial as well.

Also, when taking creatine, its best to take it 30 min before and after a workout to reap the most benefits. Its also to take with a high-glycemic carb. . . so a protein shake or sports drink with a decent amount of carbs is two of the best options.

Now obviously you cant just sit around taking supplement expecting to “gain muscle growth” because your taking creatine. Creatine (like any other sport supplement) works best when your eat a clean, healthy diet full of vitamins, minerals and nutrients and you’re getting a good amount of exercise in.

creatine3