YOUR GUIDE TO THE BEST IN LOCAL NEWS AND INFORMATION ABOUT FITNESS, NUTRI-TION AND SUPPLE-MENTS, COURTESY OF POPEYE’S KITSILANO!

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K i t s i l a n oJ anuary 2007 Newslet ter

Happy New Year Everyone!

Well now that Xmas is out of the way I am positive many of you are ready to hit the gym and start, or continue with your fitness program. Let’s talk about getting started and setting realistic goals. When formu-lating goals you need to be precise, objective, realistic, and time con-scious.

Precision means you need to be specific in your goal setting. For exam-ple it is not a precise goal if you generalize. For example saying you will run everyday in your fitness program is not precise. You need to clarify your goal. If you decide to run 5km each day that is more specific. Even better would be to run the 5km in 25 minutes. By objectifying, and giv-ing numbers and values to your goals you know exactly what to do. Set attainable and realistic goals. Running 5km in 15 minutes is not realistic for most of us. When you are setting your goals give your plan a time period. When I am competing I give myself 16 weeks to get to contest weight. By setting a period of time to complete your goal, you are more likely to put the desired effort in to accomplish your goal.

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2007

Setting Goals Effectively

The following broad guidelines will help you to set effective goals:

•State each goal as a positive statement: Express your goals positively - 'Exe-cute this technique well' is a much better goal than 'Don't make this stupid mis-take'

•Be precise: Set a precise goal, putting in dates, times and amounts so that you can measure achievement. If you do this, you will know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.

•Set priorities: When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by too many goals, and helps to direct your attention to the most important ones.

•Write goals down: this crystallizes them and gives them more force.

•Keep operational goals small: Keep the low-level goals you are working to-wards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward. Derive today's goals from larger ones.

•Set performance goals, not outcome goals: You should take care to set goals over which you have as much control as possible. There is nothing more dis-piriting than failing to achieve a personal goal for reasons beyond your control. These could be bad business environments, poor judging, bad weather, injury, or just plain bad luck. If you base your goals on personal performance, then you can keep control over the achievement of your goals and draw satisfaction from them.

•Set realistic goals: It is important to set goals that you can achieve. All sorts of people (parents, media, and society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions. Alternatively you may be naïve in setting very high goals. You might not appreciate either the obstacles in the way, or understand quite how many skills you must master to achieve a particular level of performance.

•Do not set goals too low: Just as it is important not to set goals unrealistically high, do not set them too low. People tend to do this where they are afraid of failure or when they are lazy! You should set goals so that they are slightly out of your immediate grasp, but not so far that there is no hope of achieving them. No one will put serious effort into achieving a goal that they believe is unreal-istic. However, remember that your belief that a goal is unrealistic may be in-correct. If this could be the case, you can change this belief by using imagery effectively. Imagine and picture yourself completing your goal. Seeing a pic-ture can often lead to believing and your mind can assist you in this process.

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NEW YEAR-NEW GOALS

Thinking A Goal Through

When considering achieving your goals you need to ask yourself the following questions. • What information and knowledge do I need? • What help, assistance, or collaboration do I need? • What resources do I need? • What can block progress? • Am I making any assumptions? • Is there a better way of doing things? In previous issues I mentioned goals and I think it would be a good time to reemphasize an important con-cept. A real goal is about a vision. You must have a vision larger than the obstacles you may face. Goals are stepping stones towards turning the vision from a dream into reality. Remember, goals are simply dreams with deadlines. So commit to your goal, know the reason, visualize the change, and it will stick with you despite the challenges you may face. Remember the road may also have some bumps and chal-lenges along the way but by holding onto your vision you will not get side tracked. The main reason most goals do not work is because there is not an important enough reason to follow through with them. For example, losing weight is a great goal. However, why do you want to lose weight? See, if the goal is just "lose weight" then when that surprise dinner party happens, it's easy to talk yourself into letting loose and stuffing your face because that goal can be pushed aside, delayed, or even forgotten. What I would like each one of you to do right now is get a piece of paper and write down your fitness goals. I will do mine now.

Goals For 2007

1. Begin contest dieting. (6 small protein meals daily)2. Train 1hr 30 min weight training 5 days per week3. Run 3 km 3 times per week4. Stretch 10 minutes after each workout5. Be consistent taking supplements each day. (protein,vitamin,oil,)6. Walk 2 km after work each night

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Sample Nutrition PlanMeal 1 1 cup cooked oatmealProtein drink mix with water, make sure you get 40g. protein

Meal 22 whole eggs and 6 egg whites scramble them using some olive oil1 slice whole wheat toast

Meal 36 oz. Chicken1/2 cup cooked rice

Meal 46 oz ground beef/salsaSaladBaked potato

Meal 56 oz. chicken or fish, brown in olive oil with onion and celery, mix in one cup salsaGreen salad/broccoli

Meal 6Protein drink

ITEM CALORIES PROTEIN CARBS FAT1 cup cooked oatmeal 145 6 25 0Protein drink 120 30 0 02 whole eggs 160 14 0 106 egg whites 102 20 0 01 slice whole wheat toast 90 4 15 06 oz chicken breast 300 52 0 8½ cup cooked rice 160 3 36 06 oz lean ground beef 400 31 0 401 baked potato 229 5 51 0 6 oz chicken 300 52 0 88.7 oz broccoli stalk 42 4 8 0Protein Drink 120 30 0 0TOTALS 2168 251 135 58PERCENTAGES 57% 30% 13%

When making your nutrition plan you should calculate 15 calories per lb of body weight. So if I was 200 lbs I would need 200 x 15 = 3000 calories for maintenance. You should attempt to cut 500 calories daily from your maintenance totals. (500 x 7 = 3500 or 1 lbs. of fat per week) If you also burn 500 extra calories per day that is another lb you would lose. You should strive to lose no more than 2 lbs per week. This will keep your metabolism from going into starvation mode. Losing 2 lbs per week is a safe and realistic goal.

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ASK DOUG!Question: I just can not workout on a consistent basis, how do I get myself in the gym each day? Answer: The number one reason people fail to accomplish their goals is the lack of a plan. If your goal is to lose 10 lbs in the New Year you better have a solid plan of how you are going to get this done. Get a journal and write down exactly what you are working out on and what you are eating that day. By putting it on paper you can objectively see what you need to do. By putting your thoughts and ideas on paper you have a picture and a roadmap of where you re going. You can make slight adjustments as you reach each step on your map to success.

It is best if you workout the same time each day. Everything should be like your appointment book with meals and workouts scheduled. Eating every three hours will control your appetite and working out consistently will increase your confidence. Also give yourself some time to meet your goals. I give myself 16 weeks to reach peak contest condition. Positive Affirmations

Another tool I use is positive affirmations. I go over these affirmations every day.Examples of positive affirmations would be:

1. I will workout 5 times weekly2. I will be 5 % body fat. 3. I will have a great workout today.4. I will eat my 6 meals of quality protein today.5. I will run my 5km today. 6. I will look and feel great after my workout.

Write down your affirmations and say them to yourself each day. Soon these affirmations will become reality. You have the power to make all your goals come true.

The difference between a goal and a dream is the written word.-Gene Donohue

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Doug Podaima

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