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

FITNESS COACHING SERIES - PHASE 1 - GOAL SETTING

Step 1:

Trying to achieve your goals without writing them down and looking at them each day is like trying to get to a small town 1000 miles away that you don’t know the name of and have never been to, without a map, navigation or directions. You can make some assumptions and stop and ask for help along the way, but unless you have a clear vision, specific directions and a source that you continue to use for guidance daily – you will either never get there, you will end up there by accident or you will get there one day a long time from your start….maybe. You will probably travel a long time, down a lot of roads, make a lot of seriously wrong turns and get very distracted and discouraged along the way. Does that sound like any way to reach a destination that you really want to get to and actually enjoy the journey along the way? Probably not. Zig Ziglar puts it perfectly by asking, “How could you possibly hit a target that you can’t even see?”

So Step 1 of Phase 1 is to SET 3 VERY SPECIFIC AND MEASURABLE GOALS – CHOOSE YOUR MOST IMPORTANT SHORT, MID AND LONG TERM GOAL.

In this step numbers are critical. In order to achieve true success you must have goal check points along the way. You can’t have a check point if you do not have a goal that you can measure in some way. I also want you to let your deepest desires surface here. Don’t worry – we will set realistic deadlines for them later – so dream big for the mid and long term goals! The smaller one will come more quickly and the bigger ones can not be reached without achieving the smaller ones as stepping stones – here’s why: Remember that - "The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get." – Jim Rohn

If you ultimately want to lose 100lbs or run a full marathon, first you must be able to lose 5lbs or walk 1 mile. “The journey of 1000 miles begins with a single step.” – Lao Tzu

Step 1:
Set Specific & Measurable Short Term and Long Term Goals
(Don’t worry about exact timelines yet. Just set realistic goals you can achieve in 30 days, 90 days and 1 Year.)

Examples:
30 Day: Lose 10lbs
90 Day: Lose 15% Body Fat (You can choose a 6 month goal instead of 90 days if you’d like.)
1 Year: Run the Boston Marathon in 9:30 a mile or less.

1 Point = Email me all 3 goals very specific, very measureable goals
1 Point = Post all three specific, measurable goals on our Face Book and our Blog for accountability from our fitness community.

E-mail to sadie@corehouston.com & don't forget to post it too!

Your Virtual Personal Trainer and Dietitian!

WELCOME:

Total Body Training, Total Body Extreme

and Core Health and Fitness Clients!

We have started this blog to give you constant access to all of our expert trainers and dietitian on a regular basis. You can use this blog to ask all of the questions that your fitness heart desires!

Use this blog for questions on:

Nutrition - Post and Pre-Workout Nutrition, "How many grams of _____should I be eating a day?" "What's the best low-calorie alcohol beverage that I can have without blowing my week?" "Anyone have a recipe for _________ ?" Anything at all that you can think of - ASK!

Fitness - "How much cardio should I do on strength training days?" "How do I get by abs flat?" "How do I get rid of cellulite?" "How do I get my biceps popping?" "Do you think I am ready to compete?" ASK ANYTHING!

This will get our community hopping with great material that everyone looks forward to and can use! If you have a question, I can assure you - someone else has the same one! You will be doing everyone a favor by asking and asking and asking!

We will also post daily fitness and nutrition tips to keep your healthy lifestyle in the front of your mind! Let us know what you want to hear about, talk about, learn about, communicate about, need support on. Anything at all! We are 100% here for you and making ourselves available in every way that we can to serve you better and better all the time!

I look forward to hearing from every single client about their progress, challenges, questions, concerns, interests, likes and dislikes.

We absolutely love our clients and members and will do anything to help you achieve your goals and get and/or keep you and your family fit for life!

In health & fitness,
Sadie Catania
Owner
Core Health & Fitness
http://www.corefitnesshouston.com/