Sunday, August 23, 2009

Fitness Coaching Series - Step 4 - Phase 1 - Goal Setting

Hi guys! I have been trying to post the Step 4 Information all day! I am not sure why the blogger doesn't like my formatting. I can't figure it out. I am just going to go ahead and send it all to you individually via e-mail to start working on. I will continue to try to post it here though!

Thanks!
Sadie Catania, NASM CPT
www.CoreFitnessHouston.com

9 comments:

Jessica said...

Hey all Fitness Coaching Series participants! I am looking for an "Accountability Partner" to pair with so we can help each other stay focused on our goals and motivated to complete them. Anyone interested or available?

Sadie Catania said...

Great great work Jessica! If for some reason you don't get a hit back on this I have a couple of ideas for you for a partner. I will let you know! You have all of your points for all steps so far! Great work!

Majestic said...

Step 4-Goal Setting

1~I AM 100% responsible for my results.
2~I do have the time to workout
3~I am committed to eating healthy foods.
4~I am committed to eating breakfast in the mornings.
5.~I will prepare my lunches and eat a healthy snacks
6~I am very proud of myself for the changes that I am making in my life and in my families life.
7~I love the way I feel when I am working out and step on the scale and see my weight dropping.
8~ I love the way I feel when I put on a pair of jeans that I haven't wore in over a year.
9.~Working out gives me energy and helps me sleep better at night.
10~I will workout 3 mornings a week.
Afternoon Goals

I will lose 13 lbs, by sept 30th

1.I will go to the gym afterwork
2.I will eat a healthy lunch and snacks
3.I will drink at least 2 lts of water during my work day
4. I will not drink soda's during the day, even when I want too.
5. I will resist those friday donuts that are brought to the office every friday!
Goal: I will be running and strenght training 3 days a week by Jan 1, 2010
1. I will build my tolorance, but running more and building my strenght and learn to run instead of just walking.

Goal: I will lose 65 lbs by May 14th, 2010
1. I will stay in the gym until I reach my goals,
2. I will journal all of my food intake
3. I will make sure that In I prepare good healthy meals for myself and I will make sure that I eat when I should.

Evening Goals:
1.-I will stay motivated everyday
2. I am happy that I made it to the gym today
3. I am proud of myself for eating healthy foods.
4. I am excited that I can now wear a smaller size jeans
5. I can see that my body is slimming down.
6. I FEEL GREAT!
7. I jounaled all of my food today
8. I love to workout
9. I love that I sleep better at night
10. I am excited that I have involed my family in my adventure.

Jessica said...

Sadie, I didn't see the Step 5 blog posted so I am including my posting/comments for it here...under step 4. Let me know if I need to move it.

I am so excited about my 30 day goal to lose 10 pounds! I will achieve this goal by September 13, 2009. This goal is really important to me because I don’t like the fact that I got lazy this summer and put on some weight. I want to lose it so I look and feel better. In the past, the reason I didn’t reach this goal was mostly because the temptation to eat high-fat, high-calorie foods was too great…and there was lack of motivation to work out. I am going to prevent that from deterring me this time by running at least 1.5 miles three times a week, plan my meals in advance, and decrease my adult beverage intake to ~3 nights per month. I am going to recruit an accountability partner and either get a personal trainer or join the Run Club for the accountability and inspiration to help me achieve my 30 day goal! The biggest realization that I had with this Fitness Coaching Series so far is that it is much easier to maintain healthy eating habits and a good work-out routine when you make yourself accountable by keeping your goals in front of you and writing everything down. Wish me luck everyone! As great a reward as it has already been to get back into the swing of things and get motivated to reach my goals via these 5 steps, I am curious to see what kind of reward Sadie has in store for us for simply following through with this series.

Majestic said...

Ok, I have completed this once, but for some reason it did not post. so I am going to try this again.
Goal: Morning Goals:
1. I am 100% responable for my actions and my results during this process.
2. I am very proud of myself for making sure that I pack my gym bag every night before I go to bed for the morning so I am proepared.
3. I will make time in my day to go to the gym.
4. I love to each good and healthy foods.
5. I am proud that I am learning to pack my healthy lunches everyday instead of eating fast food.
6. I love that I feel great in the mornings from having a restful night.
7. I will journal all of my foods throughout the day.
8. I will do a morning workout 3 days per week.
9. I love that I have a great support system to keep me motivated to stay in the gym and work out regualerly.

Goal: Afternoon:


#1.I will lose 13lbs by Sept 30th,

*I will workout 4-5 days a week, doing cardio and strebgth training.
*I will make sure that i am prepared with healthy lunches and snacks.
*I will make sure that I journal all of my meals during the day.

Goal #2.
I will be wearing a size 8 by Dec 15th, 2009
* I will do 45 minutes of cardio 5 days a week.
* I will stay focused on my workouts and join TBT.
* I will make sure that I set realistic goals that I am able to accomplish during this time and will not put myself down.

Goal #3
I will LOSE 65 lbs by May 14th,2010

*I will stay in the gym and work hard in TBT
*I will make sure that I keep a journal of my foods and my progress during my transition.
* I will stay motivated and reach my goal!
Evening Goal:

1. I will get myself ready for the gym the following day.
2. I will prepare my lunch and snack to take with me.
3. I will feel better knowing that I have worked out that day
4. I will sleep better having worked out.
5. I am proud of myself, for being able to fit into a smaller pair of jeans
6. I will feel wonderful about myself and my accomplishments.
7. I will drink at least 2lts of water everyday
8. I will eat breakfast!!!
9. I will feel sexy at 135lbs.
10. I will change my life for the better and teach my children and family how to be healthy also.

jenholtbama said...

I am also looking for an "Accountability Partner" to help each other stay focused on our goals and stay motivated...Sadie, let me know if you need my to be paired with someone else participating in this challenge. Otherwise, I'd like to try and get Ken to take on that role since he's my A.R. partner. Let me know!!! :)

Majestic said...

Hi Sadie,
I didn't see the Step 5 anywhere, so I am posting it here.
thanks Karee
Worksheet for Step #5:

I am so excited about my 30 day goal to lost 13 lbs in the next 30 days! I will achieve this goal by Sept 30th, 2009. This goal is really important to me because I want to feel good about myself and the way that I look). In the past, the reason I didn’t reach this goal was mostly because I made up every excuse to not have the time or ability to reach my goals. I am going to prevent that from deterring me this time by making this fun and an exciting adventure for not only myself but also my family. I am going to recruit an accountability partner who is also doing TBT for the accountability and inspiration to help me achieve my 30 day goal! The biggest realization that I had with this Fitness Coaching Series so far is that I have to hold myself accountable for my action and stay motivated no matter what happens. Wish me luck everyone! I can’t wait to see what the reward is and to see my husband’s mouth drop on the floor when he see’s me in a cute bikini next summer!

jenholtbama said...

Hey Sadie,
I'm also posting Step 5 here...

I am so excited about my 30 day goal to train to run 6 miles, bike 10 miles, and kayak 5 miles in an upcoming Adventure Race! I will achieve this goal by October 3, 2009. This goal is really important to me because I’ve never been able to run a whole mile without walking. In the past, the reason I didn’t reach this goal was mostly because I didn’t believe that I could run a mile without walking…not to mention run 6, but also because I wasn’t preparing a workout plan ahead of time. I spent too much time thinking and wondering what I should do to workout instead of actually doing it! I am going to prevent that from deterring me this time by 1. writing out a work out schedule every Tuesday with my husband, 2. making a back up schedule for when things beyond my control force me to adjust my workout and/or workout schedule and 3. taping the schedule to the bathroom mirror so my husband and I know THAT MORNING what we have to do for training that day. I am going to recruit an accountability partner for the accountability and inspiration to help me achieve my 30 day goal! The biggest realization that I had with this Fitness Coaching Series so far is that I rely too much on someone else to motivate me to workout and I give myself too much time to decide which workout to do because I don’t plan the workouts in advance. When that happens, I usually don’t get a workout that night and end up full of anxiety because the Adventure Race is getting closer and closer everyday! Wish me luck everyone! I have already hit a small goal of running a whole mile without walking in just under 10 minutes. I can’t wait to be able to say, “I completed an Adventure Race!!!!”

Mels said...

Hey everyone! I'd also like an accountability partner to talk about our goals and the progress we're making. I'd also love it if i could find someone who would like to work out together 1 day a week. Either weight training at the gym or a run outdoors! Let me know!