SMART Goals Are Important And Here Are Some Of Mine

SMART Goals Are Incredibly Important And Here Are A Few Of Mine

A couple of my fitness goals to inspire you.

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First, to define the SMART GOAL Guidelines by my Lifetime Fitness Professors/Coaches:

S = Specific (Exactly what are you going to achieve?)

M = Measurable (Set a measurable target so you know when you reach your goal.)

A = Achievable (Be sure your goal is something that you can achieve. Be true to yourself)

R = Realistic (Be realistic about the goal you are focusing on at this point in time.)

T = Time Frame (Set a date for when you want to achieve your goal.)

Nutrition Goal:

My nutrition goal would have to be to eat healthier in terms of replacing more fatty and tempting foods with healthier ones. I will have to have an idea of what I want to eat before heading to the dining hall and limit the number of plates I get and stick with the plan. I always need to have a bowl of salad and fruit, and then find myself a plate full of mainly some kind of non-fried protein and some type of whole-grain, or a honey wheat/whole-grain sandwich packed with a lot of protein, vegetables, and no chips.

When I do feel tempted to eat something not as healthy, I must first finish all of my fruits and vegetables first before grabbing a small portion of it or replace the unhealthiness with another source of food like a sandwich, PB&J;, cereal, or some other source of vegetable or fruit. I am only allowed one cookie a day on the days that I do workout and train. If I am tempted to eat sweets on days I have not worked out, I will grab honey nut cheerios with milk, or a PB&J; sandwich. I am allowed one cheat day every two weeks, it will be on a Friday night. I will continue with this goal until the end of the school year.

Strength Training Goal:

My strength training goal would be to increase the number of weights I do while squatting, deadlifting, and anything arm related. I would like to do a total of at least three pull-ups by myself by the end of the school year. My current squat number I can do eight reps of is 115 Ibs, and for deadlift, it is 115 lbs. My goal is to add 10 more Ibs on both sides for both by the end of February. I normally use 12.5 Ibs a bit more comfortable, but I'd like to comfortably use 15 Ibs weights instead by the end of the school year. I will do this by strength training in the gym at least two or three times in the week all the way up until the end of the school year.

Cardio Goal:

My cardio goal is to be able to run a half marathon by March 23rd. By doing so, I need to run at least five to six times a week with proper nutrition (following my nutrition goal) and rest well enough too. I have to start increasing the amount I run daily and weekly in order to obtain the best results in being able to run a full 13.1-mile run. From now until March, I need to begin by running three to four miles a day, incorporating cross training like swimming, biking, and strength training, then increasing the mileage two to three miles at a time by a week and have a long run day at the end of the week plus two or three miles.

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PSA: Keep Your Body-Negative Opinions Away From Little Girls This Summer

But our own baggage shouldn't be shoved on to those we surround ourselves with.

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It's officially swimsuit season, y'all.

The temperature is rising, the sun is bright and shining, and a trip to the beach couldn't look more appealing than it does right now. This is the time of year that many of us have been rather impatiently waiting for. It's also the time of year that a lot of us feel our most self-conscious.

I could take the time to remind you that every body is a bikini body. I could type out how everyone is stunning in their own unique way and that no one should feel the need to conform to a certain standard of beauty to feel beautiful, male or female. I could sit here and tell you that the measurement of your waistline is not a reflection of your worth. I completely believe every single one of these things.

Hell, I've shared these exact thoughts more times than I can count. This time around, however, I'm not going to say all these things. Instead, I'm begging you to push your insecurities to the side and fake some confidence in yourself when you're in front of others.

Why?

Because our negative self-image is toxic and contagious and we're spreading this negative thinking on to others.

We're all guilty of this, we're with family or a friend and we make a nasty comment about some aspect of our appearance, not even giving a single thought to the impact our words have on the person with us. You might think that it shouldn't bother them- after all, we're not saying anything bad about them! We're just expressing our feelings about something we dislike about ourselves. While I agree that having conversations about our insecurities and feelings are important for our mental and emotional health, there is a proper and improper way of doing it. An open conversation can leave room for growth, acceptance, understanding, and healing. Making a rude or disheartening remark about yourself is destructive not only to yourself, but it will make the person you are saying these things around question their own self worth or body image by comparing themselves to you.

My little sister thinks she's "fat." She doesn't like how she looks. To use her own words, she thinks she's "too chubby" and that she "looks bad in everything."

She's 12 years old.

Do you want to know why she has this mindset? As her older sister, I failed in leading her by example. There were plenty of times when I was slightly younger, less sure of myself, and far more self-conscious than I am now, that I would look in the mirror and say that I looked too chubby, that my body didn't look good enough, that I wished I could change the size of my legs or stomach.

My little sister had to see the older sibling she looks up to, the big sis she thinks always looks beautiful, say awful and untrue things about herself because her own sense of body image was warped by media, puberty, and comparing herself to others.

My negativity rubbed off onto her and shaped how she looks at herself. I can just imagine her watching me fret over how I look thinking, "If she thinks she's too big, what does that make me?"

It makes me feel sick.

All of us are dealing with our own insecurities. It takes some of us longer than others to view ourselves in a positive, loving light. We're all working on ourselves every day, whether it be mentally, physically, or emotionally. But our own baggage shouldn't be shoved on to those we surround ourselves with, our struggles and insecurities should not form into their own burdens.

Work on yourself in private. Speak kindly of yourself in front of others. Let your positivity, real or not, spread to others instead of the bad feelings we have a bad habit of letting loose.

The little girls of the world don't need your or my negative self-image this summer. Another kid doesn't need to feel worthless because we couldn't be a little more loving to ourselves and a lot more conscious of what we say out loud.

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If You've Ever Ran A Half-Marathon Then You've Probably Had These 18 Thoughts

There's so many thoughts during a half-marathon.

Loui
Loui
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Two weeks ago I ran my first ever half marathon. I've never run a race in my life before and I'm not really a runner so it was an interesting experience. Over the course of my training, I actually learned to enjoy running and I can say that I actually like it now.

This half marathon was really challenging but really rewarding. These are all the things that I was thinking about (there was probably a lot more, too) during those 13.1 miles.

1. "This is really easy but all these people are running way too fast."

2. "This is so much easier than a training run."

3. "Wow I already ran three miles."

4. "I need water."

5. *Casually sings Neon Moon by Brooks and Dunn

6. "I'm getting really hungry. I hope there's muffins at the end."

7. "Dang, this is easy. I feel like I could run for forever."

8. "Okay, so we went six miles so 13 minus six is seven. We have seven miles to go." 

9. "The sun is so hot."

10. "I could use some more water."

11. "Would my group judge me if I walked at mile eight?"

12. "Why am I running again?"

13. "I'm on mile 10 so in 10 minutes I'll be on mile 11. This will totally go by fast."

14. "I'm still on mile 10."

15. "I'm still... on... mile.... 10... now mile 11."

16. "This is the longest run of my life."

17. "Oh great, now my calf is cramping." 

18. *When the run is over* "Man, I feel like I could do another one!"

Loui
Loui

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