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Goal Setting in Fitness & Nutrition

A goal is the result or achievement toward which effort is directed. Without setting goals in exercise or nutrition, there is far less value and purposeful direction; and they need to be measurable and realistic. For example, a thin teenager weighing 120 pounds wishing to weight 220-pounds of muscle is both specific and measurable. However, he cannot hope to achieve such a physique, especially not soon and probably not without growth-enhancing drugs. Therefore, in this instance, the goal to gain 100 pounds of muscle is specific, it is measurable, but it is unrealistic.

Non-measurable goals, such as "I want to lose fat and get lean," will never be realized since the term "lean" is subjective with no objective measurement. What is lean to one person may not be lean to another... or perhaps it is "too lean". Once the individual obtains a supposed state of leanness, will that person know that he has achieved that goal or will his perception of what he thinks is "lean" change because of higher standards and greater expectations? On the other hand, if a trainee indicated that he wants to reduce body fat to a level of ten percent, then he has a measurable goal - one that can be quantified.

Next, to achieve goals better, trainees must provide a measurement and do so in the smallest amount necessary and within reason relative to past accomplishments. Don't aim for something greater than you could ever have achieved in the past. Moreover, the more distant the goal, and the smaller the increments, the more likely the success of obtaining the goal. But it should be noted that a goal must require some degree of effort and challenge. If the goal is too small or easy to obtain, there is little incentive or sense of accomplishment or pride.

Goals can be measured in terms of outcome and performance. An outcome goal refers to that which a person is aiming to achieve, such as lifting five pounds more in the bench press next workout or a far greater weight over the course of several months. There is little flexibility in this type of goal - either it is achieved or it is not. Performance goals refer to the process through which a person achieves those goals, including both the short- and long-term. Performance goals are much more flexible, and allows a person to reorganize a strategy from day to day in order to meet the outcome goal(s). Performance goals are associated with less anxiety, since there is flexibility and, as a result, should be emphasized in an exercise and nutrition program. It can be upsetting not to achieve an outcome goal, but if all the steps leading up to the outcome were done to the best of your ability, it is easy to maintain motivation in preparing for the next outcome goal.

When determining a long-term goal, a strategy of immediate, short-term goals (performance goals) must be considered. For example, if you desire a ten-pound increase on the best bench press, how will you get there? This is accomplished by creating a workout schedule, a long-term plan of increasing "x" pounds/ounces to the bar each workout until you achieve the extra ten pounds. The plan may need to be reevaluated then re-designed - particularly if you fail to increase the weight by "x" pounds/ounces during one of the workouts, and falling short in the end. It could be further stated that creating a goal strategy in exercise is very similar to a marketing or business plan in that goals may be established, but they may also need reformulating on a regular basis to reflect current facts of finance, the economy, sales, customer satisfaction, etc.

GOAL SETTING PRINCIPLES AND STRATEGY

Set Specific Goals. The goal must be measurable, such as "bench press 275 pounds" by a certain date rather than "increase the bench press" and without a concrete date in mind.

Set Difficult and Realistic Goals. The goal must be within reach, yet challenging in order to increase mental arousal and motivation. Easy goals will not be motivating, yet goals that are nearly impossible will hinder motivation for future workouts. Goals must reflect your genetic ability accurately; as strength and size increases, the ability to match past goals will diminish.

Establish Short-term Goals. Each main goal must consist of sub-goals or short-term goals. Before a person can increase chest measurement by an inch, or bench-press an additional 50 pounds, he must progress in smaller amounts. Being able to see patterns in those amounts (your results over a particular period of time), or lack thereof, provides valuable data and feedback in your ability to achieve long-term goals during a specific time frame. Not being able to achieve short-term goals provides further information as to what is not working and the need for a new plan of short-term goals in order to achieve the long-term goal.

Develop Goal-Achievement Strategies. A trainee cannot achieve short- or long-term goals without knowing how he or she eventually will get there. In order to lose an inch off the waist, you must first lose a quarter-inch, then a half-inch, etc., and each step requires a certain amount of exercise and a proper eating plan. These aspects determine your daily or immediate goals.

Create Backup Plans of Action. What happens if a short-term goal is not reached? If something goes wrong, is it probable that the long-term goal will be reached? It will be difficult to get back on track if a backup plan of action is not established to correct any minor setbacks. If the goal is to lose a quarter-inch off the waist during the first month, and the trainee only lost one-eighth inch, the chances of losing a quarter-inch during the next phase of the strategy is highly unlikely (unless exercise is increased and eating is decreased). It will be necessary to rethink the strategy and decide what must be done in order to get back on track. But rather than waiting for the possibility of failure, strategize ahead of time and anticipate failure or what could go wrong.

Individual Personality Considerations. Prior to establishing goals, personality must be considered. Is the person a high-achiever or a low-achiever? Does the person have the commitment and can he or she maintain that commitment? Can the person sustain the motivation to reach a difficult goal that may be a year away while paying attention to diet and intense exercise during that time on a daily/weekly basis? Does the person have the maturity and intellect to work through any problems leading to each goal? How does the individual accept failure - as a learning experience or another "nail in the coffin" of defeat?

Provide for Goal Evaluation. At the end of each short- and long-term goal, evaluate performance, dedication, motivation, and well you did to achieve (or surpass) your goals. From this information it will be easier to establish future goals, and to make goals easier or more challenging, by learning from mistakes, failures, and successes. Also, evaluate the backup plans of action and if any of those steps needed to be implemented, your problem-solving skills, what went right, what went wrong, and any factors that were not considered.

Provide Goal Support. Share goals with others, such as a loved one, friends, a mentor, or associates on the Internet. Telling people about what you intend to achieve increases support and keeps you on the path to prove your ability rather than experiencing humiliation or embarrassment from backing down when the going gets tough. Regular updates on a long-term goal, and how each short-term goal is proceeding will keep you in check and sustain motivation.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com. Visit his site at www.ExerciseCertification.com for more free articles.

The Importance of Nutrition!

I'll bet you've never even taken the time to consider what your nutritional needs might be, or the importance of that nutrition on your health. Did you know that if the brain doesn't get enough protein, it doesn't develop correctly, or if the healthy female body doesn't get enough flax oil, omega-3 and omega-6 her body's metabolism will not function correctly and she is more susceptible to weight gain? All these pieces of information and many more are contributing factors to our nutritional needs, and our nutritional needs are met through our eating habits, good or bad.

Nutrition as it applies to our daily lives means that we take in what we need to maintain our body's healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA's involvement in determining what is and is not dangerous for us to consume.

But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I'm not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need "nutritional value" from our food choices. But what really is nutrition when applied to our daily bodily functions?

Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

How do we determine that we are providing the essential nutritional needs? That knowledge comes by educating ourselves about what our individual needs are, the needs of our family, and then taking that knowledge and applying it to the foods we buy, that we prepare, and that our families consume. Our nutritional needs and caloric needs change as we age, the nutritional needs of a 13 year old teenager are much different to those of a 30 year old woman.

Quite often, our vitamin and mineral needs outweigh our caloric needs. In those instances, we turn to manufactured vitamins and minerals to fill the gap. This is a part of our nutritional needs, also.

Nutrition is one of the most complex areas to gain useful knowledge about, because there are so many components, and because each person has their own individual needs. Women's needs differ from those of men, and older women's needs differ from those of a young girl. As we age, our needs constantly change; therefore continual education about nutrition is a fact of life. The information we have available about the health choices and alternatives available to us change daily. Very few medical doctors ever address our nutritional needs, past the needs of a pregnant woman, or an already ailing patient. What about the needs of the well patient? In order to stay healthy, there is nutrition, exercise, mental, and emotional needs that must be met.

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease.

This Article was published by Hans Hasselfors.

No Nonsense Nutrition

At the turn of the century, America's relationship with food changed dramatically, with fast or convenience foods becoming a staple for many. Woman alone, account for a substantial percentage of convenience foods purchases, with sales exceeding 4.5 billion dollars annually. When natural and whole food substances are transformed from raw food products into canned, boxed, precooked or instant foods, many of the vitamins, minerals and phytonutrients are lost. In addition, the use of hydrogenated vegetable oils, food additives, preservatives, fillers, artificial flavorings and color have transformed something that was once good for you, into something that has very little, to no nutritional value left.

When you walk down the aisles of the supermarket, many of the choices available are not "whole" foods nor natural. They are not filled with the vitamins, minerals and phytonutrients we need to thrive. Instead, they are preprocessed, presweetened and laden with artificial flavors, colors and preservatives. They have very little, if any nutritional value left within them. Take a moment to inventory your eating habits. How many of these foods do you eat? Kraft macaroni and cheese: box-o-chemicals, Betty Crocker potatoes a gratin: box-o-chemicals, hamburger helper: box-o-chemicals, Spam, Vienna sausages, Franco-American Spaghetti-O's, Cheese Wiz, all chemical laden. This is only a small list of products available to American consumers that we happily and whole-heartedly consume.

The truth is, our bodies were not designed to handle these non-food. There are no keys in our genetic make-up designed to utilize these products. Instead of promoting health, they promote disease. While nutritionists contend that soft drinks, white flour and other calorie-rich, nutrient-poor foods can fit into a good diet, in theory, they are correct. However, they regrettably ignore the fact that most Americans consume great quantities of these nutrient poor foods and only meager quantities of healthful foods.

The good news is that many American women are becoming more proactive about their health and well being. A great place to start any kind of health program is by adopting a healthful diet. Many health enthusiasts have led people to believe that in order to be healthy, the solitary route is to eat only organic foods, or to become a vegetarian, leaving many with the feeling that it is an "all or nothing" proposition. In the big picture of things, yes, they may be right in their assertion, but making the transition from the typical American diet to one a more healthful one may seem like an insurmountable task. Many quit before they even try. If you are raising a family, you might not be able to financially afford to live this lifestyle. This, however, shouldn't exclude you from peak and optimal health.

Like so many woman, I am constantly on the go and have to translate the concerns of proper nutrition to meet a fast food lifestyle. An important key to health and healthful dining is to become an active chooser when it comes to our food choices. Being an active chooser is easy. It is the art of shopping selectively, picking healthful alternatives over nutritionally poor ones. This can be accomplished, even if you are on a budget!

When creating a healthful food plan for yourself or your family, here are a few guidelines you can use to help you as you transition to a healthful diet and lifestyle.

First, we all need to drink at least 8 - 8oz glasses of water daily. Water, not soda, coffee or other beverage, is a necessary component in maintaining health. Other than it's role in the many biochemical processes our bodies perform, another of its functions is to help to remove toxins from the body. A high quality vitamin and mineral supplement is also another must. Americans currently spend in excess of 2.5 billion dollars annually on vitamin and mineral supplements. Certainly these individual must think they are getting some value out of them. Supplements, however, should not replace good foods. They should instead help compensate for the many demands placed on a woman's body as well as make up for nutrients you are not getting from your regular diet.

When selecting foods, we should eat from a variety of whole, unprocessed foods…the more variety, the greater the pallet of vitamins, minerals and phytonutrients we will be ingesting. Try to ensure that you eat at least one leafy green salad and a piece of fresh fruit daily. While this is still below the recommended standards, it is a great place to start. Reduce or eliminate preprocessed, prepackaged, chemical laden food as well as foods that are high in refined sugars, including white bread and white rice.

When preparing meals, I always ask myself, is any of the food I am serving fresh? Fresh fruits and vegetables have enzymes in them that are essential to good health. Fresh fruits and vegetables are the best, followed by frozen ones, with canned foods following poorly behind. Food processing of any kind destroys vitamins and phytonutrients, so frozen foods while still having some nutritional value, are nutritionally inferior to fresh. Canned foods have little to no nutritional value left. Limit canned food purchases to items such as tuna, tomatoes and beans.

Many of us don't always have time to cook hardy nutritious meals. When time is short, I look to my crock-pot to do the cooking for me. If that is out of the question, it is a time in which you will have to choose "the lesser evil". For example, you are running late and don't have time to cook dinner, instead of opting for fried chicken or a greasy burger, select roasted chicken or opt for a hearty salad instead. When looking for something quick and healthy to make at home, prepare sandwiches served on whole-wheat bread or in a whole-wheat pita with lettuce and tomato. Try serving it with a few slices of fruit. If something pre-made seems to be the way to go, select foods that feel good, or at least seem like the best choice for your health and well being.

Following the same vein, we are not perfect and sometimes a Quarter Pounder with cheese will just hit the spot. Whether you eat this meal at home or out, the point is, be aware that you are eating devitalized foods and try to limit it to a once in a while kind of thing. Now granted, while eating healthy may be your plan, give yourself permission to have bad weeks too. At times, we all end up eating on the run. So don't get discouraged. I like to think of it this way, each time you eat a healthful meal; you are improving your health that day. Thinking of it this way affirms the changes that you are making.

When looking for a quick pick me up, many of us turn to snack foods such as cookies, candy or chips. Selecting healthy snack foods can be a problem all by themselves. There are, however, many healthful alternatives that you can eat. Go-Gurts - these handy yogurt snacks are always a crowd pleaser. String cheese never lasts long at our house. Baby carrots and ranch dressing is another favorite. Remember the little gold fish? They are baked, not fried. Even nuts, although high in fat, they are also high in protein and other nutrients our bodies needs. While many snacks do not fall into the same category as fresh fruit, there are many food items that can be bought or prepared that you can feel good about eating. Weeding through all of the total junk to find a healthy food choice can be time consuming but well worth the effort

Taking the first steps toward a healthy lifestyle is always the hardest. At first, you may feel a bit intimidated by these changes, but armed with this information, you will have a better opportunity to make more responsible choices. As time goes on, you will also find that it will become easier and easier to incorporate healthful food choices into your life.

Dr. Rita Louise, Ph.D. is a Naturopathic Physician and a 20-year veteran in the Human Potential Field, but it is her unique gift as a medical intuitive that illuminates and enlivens her work. To schedule a session with Dr. Louise, contact her at (972) 475-3393 or visit her web page at http://www.soulhealer.com.

What Is Natural Women's Health?

Obviously, the anatomy of the human body is different for both men and women; however, most people see evidence for this in the actual physical appearance of the body. This is certainly the most distinguishable difference, but there are many other different internal factors as well, such as the regulation of hormonal secretions and the type of secretions; in addition, women are more prone to certain diseases than men.

If you decide to take natural health approach as a woman, you will need to address these differences in the regimen you design. You might know that it is important to eat low-fat foods, unrefined foods that do not contain preservatives, but do you know what vitamins and nutrients women are more likely to lack?--And do you know why not addressing those needs can significantly decrease your performance at work or at home?

You know from experience that a poor health regimen will manifest itself in everything you do. It will show on your skin and in your eyes. You will lack energy and it will show. Your body will reveal your lifestyle.

Natural women's health is one method you can use to reverse the effects of your poor health regimen. In addition to getting more sleep and drinking more water, a natural women's health regimen will include proper nutrition. This is especially important if you are pregnant or planning to conceive in the future. If you want to have a child, you must ensure your body is functioning properly by restoring yourself to good health through natural methods; and if you are currently pregnant, you need to ensure that your body is replacing the nutrients your baby is consuming.

That is, however, not the only reason natural women's health should focus on nutrition. It is also because there are certain foods that normally benefit women's metabolisms, which can be very beneficial, as it is often harder for women to lose weight than men.

Natural women's health is also an important part of regulating your PMS and menstrual cycle. It is a way of ensuring that while your body is performing all its natural functions it is still able to get all the nutrition it needs to keep going.

One excellent place to find free information about natural women's health is the Internet. There are a number of websites that offer a significant amount of information on natural health regimens that could greatly improve your quality of life.

That is why so many women are thinking about changing their lifestyles to focus on a more natural approach to health. That will help them deal with all the other issues other than having to worry about whether or not they are taking care of their bodies. This is the best proactive treatment you can give your body.

Emmanuel Aubrey