Monday, August 17, 2009

FITNESS COACHING SERIES - PHASE 1 - STEP 2 - DEADLINES & DAILY ACTIONS - GOAL SETTING

STEP #2: SET REALISTIC DEADLINES FOR LONG AND LONG AND SHORT TERM GOALS.
BREAK DOWN THE SHORT TERM GOALS INTO 3 DAILY ACTIONS
THAT YOU WILL NEED TO DO TO ACHIEVE THOSE GOALS. POST THAT
YOU HAVE COMPLETED THIS TASK ON FACE BOOK AND OUR BLOG AND
SEND IT TO
SADIE@COREHOUSTON.COM IN A WORD DOCUMENT.
(ADD ON TO YOUR PREVIOUS WORD DOCUMENT)

Example: I will lose 8lbs in 30 days (2lbs a week is more than reasonable!).

Tip: - Because there are 3500 calories in 1 lb of fat - I will need to create a caloric deficit of
7000 calories a week (3500 calories for each lb I want to lose per week).
This means that I need to create a caloric deficit of 1000 calories a day in order to lose
2lbs per week.


30 Day Goal and Daily Action Plan: (Each term goal and daily actions should follow)

My BMR is 2200 calories a day. (See office for your BMR measurements!)

**In order to create a caloric deficit of 1000 calories a day for 7 days a week - I will:

Daily Action #1: Eat 1200 calories on days that I do not work out. (1000 calorie deficit)

Daily Action #2: I will eat 1700 calories on days that I do work out, but will burn off 500
calories minimum during Total Body Training tonight. (1000 calorie deficit)

Daily Action #3: I will prepare my breakfast, lunch, dinner and snacks no less than the night
before my day begins. (PREPARATION IS EVERYTHING!!!)

American College of Sports Medicine has established guidelines for healthy weight loss. ACSM recommends 1-2 lbs a week of weight loss to be healthy and reasonable. Some people think that this is "too slow", but must realize that if you lose more - that beyond 1-2lbs it is a loss of muscle (slowing your metabolism), hydration (making you feel and look more bloated) and sometimes even bone density (I think the risk of that one explains itself).

It’s possible to lose more than two pounds per week, but if you do, most of the additional weight will usually be in the form of water and muscle. When you lose water weight, you will gain it back immediately as soon as you re-hydrate yourself. When you lose lean body mass, your metabolic rate slows down and your body goes into survival mode - which means - your body will begin to "store" away fat thinking that it may be in a situation of famine and it needs to reserve as much "energy" (fat) as possible in case you run out of food! Don't starve yourself! Eat 5 small meals each day and no less than 1200 calories on any given day-and you will lose weight rapidly. See Sadie, Stephanie. Tara or Jake for more information on what exactly you should be eating for your body type, fitness level, activity level and goals.

Don't forget to send EXACT DATES for your 3 goals along with 3 daily actions for EACH GOAL that will move you closer to your ultimate 30, 60, 90, 120 day or 1 yr goal!

POST ON OUR FACE BOOK, OUR BLOG and SEND TO SADIE@COREHOUSTON.COM in a WORD DOCUMENT!

Who will receive the training prize for all 10 steps and all 20 points!!! Point check on Thursday!!

Participants in Fitness Coaching Series - Phase 1 - GOAL SETTING:

  • Cathy Holladay
  • Paige Hopkins
  • Jessica Clements
  • Kerri Gonzales
  • Allison Stroud
  • Melanie Derks
  • Tracie Steele
  • Jennifer Holt (Non-member & CLOSE FRIEND!) ;o)

Can't wait to get your docs and see your posts!

Sadie Catania


5 comments:

Chef said...
This comment has been removed by the author.
Jessica said...

Short-term (Sept 13)
30 Days – Lose 10 pounds
1) Run 1.5 miles 3x/week
2) Plan low-cal, low-fat meals in advance
3) Decrease frequency of “adult beverage” intake to 3 days/month.

Mid-term (Feb 13)
6 Months – Lose 7% body fat
1) Perform 30 minutes of strength training 3x/week
2) Consume minimum of 64 oz. of water daily
3) Run 2.5 miles 3x/week

Long-term (Aug 13)
1 Year – Drop a total of 20 pounds and run at least 4 continuous miles 3x weekly
1) Hold caloric intake to max of 1300 4x/week
2) Log in journal
3) Maintain better diet of fresh fruits/veggies/seafood/protein

Mels said...

30 day goal: Lose 10 pounds. (Sept 24th)
Jog or do other cardio 3 days a week for 45 minutes
Eat 1,300 calories a day eating 4-5 times a day
Pre-cook and pre-pack all my lunches for work.

120 days: Run a 10K (Mid December09)
Join run club and keep it up!!!
Maintain same healthy eating plan as in 30 day goal to energize my body for working out.
Don't drink on Friday nights so I can have good runs with the group on Saturday morning.

Little less than 1 year: Run the Austin 1/2 marathon (Feb 14th 2010)
Get a running buddy for 1 day a week other than Saturday
Make a fellow runner friend of mine sign up so then I'm commited to running it for sure!!
Up my weight training to help prevent injury as I increase time running.

Majestic said...

Short Term Goal:
#1.-One Month Goal: Lose 13 pounds a month.
a. By Sept 30th

b. do cardio 3-5 days a week for 30-45 minutes each day.

c. Eat the correct amt of calories a day, by eating 4-5 times a day, and eat clean, and tracking what I am eating.


Mid-term (6 month Goal)
a. 6 Months – Lose 10% body fat

b. Lose 40 lbs/ strength training/and cardio 4 to 5 days a week.

c. Always be prepared with meals and lunches, and snacks that way I do no eat bad.

Long-term
a. Year – Drop a total of 65lbs and stay in the gym.

b. JOURNAL,JOURNAL, JOURNAL!!!

c. Maintain better diet of fresh fruits/veggies/seafood/protein
Try to make myself and my family Healthy.

jenholtbama said...

Short Term Goal Specific and Measurable: (30-45 Days)
Run 6 miles
Bike 10 miles
Kayak 5 miles
Date Goal Will Be Achieved:
October 3, 2009
Daily Action Plan #1:
Run 2 days a week adding a mile a week (up to 6 miles)
Daily Action Plan #2:
Bike 2 days a week increasing speed once 10 miles is achieved
Daily Action Plan #3:
Total body circuit strength training 2 days a week with light cardio
Daily Action Plan #4:
Get plenty of sleep every night


Mid-Term Goal: (90-120 Days)
Compete in Hunstville Hammer Adventure Race
Date Goal Will Be Achieved:
November 14, 2009
Daily Action Plan #1:
Read goal sheet everyday to remind myself of my training
Daily Action Plan #2:
Stick to workout plan above
Daily Action Plan #3:
Make a weekly workout schedule that will not conflict with kids’ activities


Long Term Goal: (1 Year)
Compete in another Adventure Race
Date Goal Will Be Achieved:
Within one year from November 14, 2009 (11/14/2010)
Daily Action Plan #1:
Continue to train for running 2 times a week
Daily Action Plan #2:
Continue to train for biking 2 times a week
Daily Action Plan #3:
Continue to train for upper body strength 2 times a week
Daily Action Plan #4:
Be sure to get one day of rest (i.e. no workouts)