April 21, 2017 Team CFR

How to Have Longevity and Achieve Your Goal Every Time!

By: Coach Vince

We believe that each person is unique. The information below is to be used as a guideline. If you are someone stuck in a rut, getting injured all the time, not achieving your goal and/or not sure where to start when deciding a goal, then follow these 6 easy steps to help turn things around and ACHIEVE YOUR GOAL EVERY TIME!!!

  1. Begin with your why (confidence, health, performance)

The bigger the WHY and the more the why means something to you, the more likely you are to achieve it.  A big/meaningful why improves one or multiple of these areas: self-confidence, relationships, career, family, and/or leadership. Your WHAT is typically to look better, feel better, or perform better. People who focus on their “WHY” over their “WHAT” have more success when things get difficult.

*WHY example: losing weight

“I will have more self-confidence, which will improve my thoughts around myself, improve my leadership at work and when while out with my friends.”

*WHAT example: losing weight

“I would like to lose 15lbs.”

 

  1. Movement selection (mobility, physical assessment, skill level)

Movements appropriate for low, moderate, and high intensity workouts are determined here. The Mobility assessments helps you better understand where you have/don’t have full range of motion or any asymmetry between joints. Most people have asymmetry from one side versus the other just from our daily habits.  Example: most people when they sit only crossover to one side, or sleep on one side, or only pick up things with one side. The asymmetry isn’t necessarily a bad thing; we just want to point it out in order to try and create balance between sides. The Physical assessment helps you better understand your starting point and how to progress from simple to complex movements in an appropriate matter. Combining both of these assessments along with your skill level (training age, experience, coordination) will help you determine your movements.

 

  1. Recovery score (sleep, stress, nutrition)

In order to get the most out of your workout, you need to be able to recovery from it.  When you are exercising, your body is being broken down and your stress management, sleep, and nutrition determine how it will be built back up. Your habits around these 3 areas will determine how much exercise stress can be handled and you are able to recover from.  Each of these areas increase or decrease stress depending at which level you are performance.

Stress: HIGH(practice/effective SM), MODERATE (some practice/effective SM), LOW (min. practice/effective SM)

Sleep: HIGH (energized), MODERATE (rested), LOW (not rested)

Nutrition: HIGH (3/3), MODERATE (2/3), LOW (0,1/3)

blood work– HIGH (pass all), MODERATE (pass most), LOW (pass half or less)

body comp–  HIGH (12-19/19-25), MODERATE (22/28), LOW (25/32+)

digestion– HIGH (non-gas/bloat/irreg.), MODERATE (some gas/bloat/irreg.), LOW (most gas/bloat/irreg.)

 

*STRESS: practice/effective Stress Management= you have daily habits that you practice to be proactive about managing stress.  You don’t wait for stress to happen; you spend your day practicing keeping your stress low. Effective means whatever you are practicing, it works and provides relief when stress happens.

*SLEEP: there is a difference between waking up and feeling like you’re ready to conquer the day (energized) vs. it takes some time to wake up and/or a bunch of caffeine then you’re ready to conquer the day (rested) vs. you could sleep all day (not rested).

*NUTRITION: The 3/3 refers to you pass:

1. Blood work from your annual physical (cholesterol, triglycerides, glucose, etc.)

  1. Body composition is within a normal healthy range. The number for men and women are different and age will also play a factor into what’s your healthy range. These are just guidelines, not an exact science. 3. Digestion: This is something that gets very overlooked by most people. Gas, bloating, upset stomach, heart burn, messy/smelly bowel movements, irregularity are all warning signs from your body that says “I don’t do well with this food and here is your reminder.” HIGH recovery would be absent of all these symptoms on a regular basis.

 

  1. Intensity (low, moderate, high)

Your workout intensity should match your recovery in order to achieve optimal results. When recovery doesn’t match intensity it’s only a matter of time before progress ends and regress begins. Most people want to make up their low Recovery score (don’t: eat well, sleep well, manage stress well) with High intensity exercising, like it will balance everything out….I’ve got bad news for those people, that’s not how it works. Your ability to Recover determines the Intensity that will give you the best results.

 

Strength: HIGH – max, MODERATE – moderate, LOW – light

Conditioning: HIGH – sprint, MODERATE – jog, LOW – walk

RPE breathe: HIGH – heavy/hard, MODERATE – heavy/mod, LOW – easy

RPE effort: HIGH – 100%. MODERATE – 55-75%, LOW – 50% or lower

*STRENGTH: max= you went really hard and it would’ve been a struggle to add more weight and/or do another rep. moderate= it was challenging but your technique was good and you could’ve added more weight and/or did more reps. light= it was easy, your technique was great and you could’ve easily added more weight and/or more reps.

*CONDITIONING: sprint= you were left lying on the ground.  jog= you were tired but could do more after you finished. walk= you could’ve done it for hours.

*RPE: Rate of Perceived Exertion

*BREATHE: heavy/hard=could not talk during and/or immediately after completion. heavy/mod= you went in and out of being able to have conversation throughout workout. easy= you could have a conversation during the entirety of your workout

 

  1. Goal (lose fat, improve bio markers, get strong/faster)

In 3,6,12month how will we determine if the program is a success. Pick one. We want you to pick one because sometimes having multiple goals can conflict with one another. Because you have picked just one goal it doesn’t mean you will not achieve other goals along the way. We just want to assure we are focused on one goal that determines your success over a set period of time.

 

  1. Actionable steps (s.m.a.r.t)

What needs to be done in order to achieve the goal? Attendance: how many days do I need to work out? Movement selection: what movements do I need to do or not to do, in order to maximize success? Recovery score: what does my recovery score need to be in order to achieve my goal? Intensity: what does my intensity need to be in order to achieve my goal? Answering all these questions will help give you the best plan moving forward to achieve success!  Writing your steps into a S.M.A.R.T (Specific, measurable, attainable, reliable, timeline) goal will help organizing your steps into a quick and easy guide to follow.

 

As always if you need help organizing/planning your Goal, please don’t hesitate to ask!!!

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