How to set your own goals and targets

Setting goals and targets is the very first thing you need to consider when trying to achieve some thing. You need to give your self some thing to work towards weather it’s a short term, mid term or long term goal.

Setting goals and targets is very important if you are trying to improve on any task or your physical well being, this might be losing weight, building muscle, increasing your weight, toning up or any other aspect of health & fitness that you wish to improve on.

First of all you need to pick your goals and targets from which you would like meet and achieve in a certain period of time, then you need to take a look at each goal and target you have set your self and see if it meets the criteria from the SMART goal setting guide which you can see below.

·        S = Specific

·        M = Measurable

·        A = Attainable

·        R = Realistic

·        T = Timely 

Specific

Your goals should be straightforward and emphasize what you would like to happen in the goal you have set yourself. Specifics will help you to focus your efforts and clearly define what you are going to do in your goal.

Specific is the What, Why and How from the smart guide.

·        What are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build and etc.

·        Why is it important to do at this time? What do you want to ultimately accomplish?

·        How are you going to do it? (By…..)

Ensure that your goals are very specific, clear and easy, instead of setting a goal to lose weight or be healthier, set a specific goal to lose 5lbs or to walk at least to miles every day.

Measurable  

If your can’t measure it, you can’t manage it.  You need to choose a goal that has measurable progress, so you can see the change occur. You need to be specific for the time you want to complete your goal in, for example my goal is to lose 4 lbs in one month so I am going to try to lose 1lb each week. This would be a specific and measurable goal. So if you set your self a goal just to lose weight then this will neither be specific or measurable.

It is important to be measurable in your goals because it keeps you on track so you can reach your target dates.

Attainable

When you identify your goals that are most important to you, you will begin to figure out the ways in which they can be achieved, your goals will become much more clear and achievable.

If you set goals that are to far out of your reach it is likely that you will not commit to them even if you start the goal to the best of your intentions, subconsciously you will no that you have set your goal to far out of reach and therefore you will not be working your 100% which will result in certain failure. So it is important that you make your goals attainable so you don’t fail your goals.

The success from achieving your goals will keep you motivated and wanting to work harder and harder.

Your goal needs to stretch you slightly so you can feel that you can attain your goal, which will need real commitment from you. For example if you set yourself a goal to lose 20lbs in one week then obviously it is not attainable but if your set your goal to lose 1lb then when you have completed that try to lose a further 1lb. this way your goal will be easily attainable.

Realistic

You need your goal to be realistic so the skills and knowledge you have are able to complete the goal, the term realistic does not mean that your goal should be easy, it means the goal should be Do-able. Your goal should push you but it should not break you.

Your goal needs to be realistic to you at this present time so for example if you could only lift 10kg in a bicep curl by setting your goal to be able to lift 15kg would be un-realistic.

Your need to set your goal so that it takes some effort for you to complete. Set your goal to high then you will fail, set your goal to low then you will send the message that you are not very capable. You need to set the bar high enough for a satisfying achievement.

Timely

You need to set a time frame for the goal: By next week, in three months, at the end of my second year at university. Putting an end point on your goal gives you a clear target to work towards.

If you do not set a time to complete your goals, your goals will tend to happen in your own time when you feel like it. With out a time limit there is not urgency to start taking action now.

Time must be measurable, attainable and realistic.

So if your follow the smart guide to setting your goals and meeting your targets the benefits will show and your motivation and confidence will continue to grow, you will feel and look good and will continue improving.  

When setting your goals and targets out, write them down in big clear writing on a piece of paper. Put your goals in a place where you can see them every day to ensure that your goals and targets are always in view. Always ensure that when you have completed your goal or target that you give you self a new one.

Finally I’d like to say thanks to everyone who has been checking out my blog. If you have any suggestions don’t hesitate and message me, Grazie J 

Why water is more important than you think!

Why water is more important than you think.

Water is a nutrient that can be easily overlooked, but is arguably one of the most important nutrients our body needs in order to survive. Without water our body would only be able to survive a few days, this is because out body is around 60% water.

Vital functions of water:

·        All the chemical reactions that occur in our body take place in the medium of water. The water in every individual cell and the whole body must be kept constant so that all our body functions and our metabolism, remains efficient.

·        Water helps keep our body temperature regulated. It distributes heat around the body from the place where it is produced. Water can evaporate from the skin to try to cool down the body, this is known as sweating.

·        Water is the transportation system of the body. It moves everything around the body to the places it is needed and also takes waste products to excretory organs.

How much water should you drink?

Water output

Water is continuously lost throughout the day from sweating, excretion of waste and breathing. If you have a sedentary lifestyle, your body’s water output will be around 2.5 litres a day; this loss is through, urine, faeces, skin evaporation and respiration.

Water input

It is very difficult to accurately estimate how much water we should consume on a daily basis. Some of our water will come from the food we eat through out the day; for example, vegetables and fruit contain high amounts of water. Through a healthy and well balanced diet it has been estimated that we will consume around 1-1.5 litres of water. This still leaves our body needing more water; this is why you should drink around 2 litres of water throughout the day.

If you are exercising you will need to increase the amount of water you drink, even walking. An hour of exercise could lead to a further water loss of around 1-2 litres.

Water is the best fluid you can drink. Water is free and almost as good as any sports drink for hydration. All you need is a bottle to fill up with water and you’re good to go. You can buy bottled water, but there is not much difference between bottled and tap water, both will hydrate your body exactly the same.

The consequences of lack of water (Dehydration)

Lack of water can very serious. Loss of water is measured as a percentage of our body weight. 1 litre of water weighs approximately 1Kg.

·        A loss of 3% body fluids will reduce your blood flow and blood volume, inefficient kidney function and will cause dry mouth and headache.

·        A 4% loss will result in the capacity for hard muscle work to reduce by around 20-30%.

·        At 5% fluid loss heat exhaustion will occur, leading to medical attention.

·        A 7% loss will cause an individual to start hallucinating.

·        A 10% loss with lead to heat stroke, cause you to collapse and even death.

How can you assess your hydration levels?

Thirst is not a way of analysing your water needs, thirst is a response to dehydration. By the time you feel thirsty it is already too late, you are already dehydrated. This can be sufficient enough to effect performance.

A good way to know if you are hydrated enough is through the colour of your urine:

Clear                                 Hydrated

Very pale yellow              Hydrated

Pale yellow                       Hydrated

Yellow                              Mild dehydration

Dark Yellow                     Dehydration

Water is clearly important in our day to day life, simple changes such as drinking more water throughout the day will keep you feeling refreshed, hydrated and energised.

Next time you go out, remember to take a bottle of water with you, stay hydrated, feel the difference.