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New year, new you

2019 nous voici!!

En ce vendredi 11 janvier, je vous souhaite un merveilleux début d’année 2019 et que tous vos projets se réalisent!

Je vous encourage fortement à écrire des objectifs que vous souhaitez atteindre cette année autant au plan fitness que personnel, familial ou spirituel. Un objectif réaliste est simple, précis et clair. Ensuite, ajouter des tâches ou des objectifs mensuels ou hebdomadaires qui vous permettront de prendre les mesures nécessaires un pas à la fois vers le succès.

Today, friday January 11th, I want to wish you a very happy new year and success in all your projects! I would really like you to write down your goals for the year whether it’s fitness related or regarding your whole family or more personal or spiritual. A realistic goal is simple, clear and precise. Then, you can add smaller steps that you will take each week or month that will get you closer and closer to your main goal.

Personnellement, j’ai plusieurs petits objectifs pour l’année autant fitness (faire 10 pull-ups stricts) que personnel (réduire mon niveau de stress par du yoga 1 fois par mois). J’ai aussi un super projet qui s’appelle pour le moment « e-book Mealplan 101 ».

Beaucoup d’entre vous savez ce que vous devriez manger au quotidien mais vous ne savez pas comment commencer ou manquez de structure et de préparation pour atteindre vos objectifs. J’aimerais bien vous donnez un petit coup de pouce avec mes trucs personnels et ce que je fais de manière hebdomadaire pour toujours avoir des choix santé à porter de la main.

Personally, I have many small objectives for the year, fitness related (do 10 strict pull-ups) or not (lower my stress level with once a month yoga). I also have an exciting project that is called for now « e-book Mealplan 101 ». Most of you know what you need to eat on a daily basis but lack structure or preparation to reach your goals or have balanced lifestyle and diet. I would love to help you and want to share my tricks and what I do week after week to always have healthy choices on hand. More info coming later! I will end this post on a flashback friday from 3 years ago 🙂

Plus d’info à venir! Je vous laisse avec un flashback friday d’il y a 3 ans jour pour jour 🙂


2012 goals

Today, most people know that physical activity is a must for everybody with it’s many health benefits.  It’s important to find a way to incorporate it into our day-to-day lives.  Within 4 to 6 weeks of being consistent with the chosen activity, the habit is created and that’s when the fun begins. You start feeling more energized and in a better mood and you start to see physical changes too. It is also fun to choose a goal and work toward achieving it. It helps keep the motivation high and makes it more challenging.  There is a strategy behind setting goald though. The key is to make it SMART.

Specific, Measurable, Action, Realistic, Time

Saying : I want to lose weight, won’t take you anywhere…or I want to lose 10 pounds… A good goal would be : I want to lose 5 pounds in 5 weeks by walking 30 minutes everyday and strength train 3 days a week. It’s specific (5 lbs), measurable (with a balance), action is the walking and strength train part, realistic (1lb per week) and time (5 weeks).

If you’re a soccer player you could want to increase your sprint speed from 10 mph to 12 mph. You would achieve that by incorporating plyometrics into your workout and Tabata sprints. You could want to increase your muscle mass by changing your reps to 6 to 10 with heavier loads. Or you could want to drink more water everyday and you would count the number of glasses until you reach 1 to 1,5 L a day. 

The key is to write it down and make a plan. You need to evaluate your present condition, choose a goal and understand why you choose this one, follow the plan, measure your progress, reach your goal and choose a new one!

The help of a certified personal trainer or a nutritionist or any professional can be something to consider. He can make sure your goal is realistic and can give you tips to make sure you achieve your goal. Also, the more advanced you are in your sport or the longer you have been working out, the more specific and detailed your plan needs to be. The concept of periodization is very important to keep injuries away in those cases. It would look a bit like this:

You have your micro cycles (short term goals like technique and strength) that helps you achieve your macro cycle (long term goal).  Your long term goal can be a year or even 3 years, your medium goal is uually about 6 months and your short term goals can change every month.

What are your 2012 goals?