Tag Archives: behaviour
Did you know that there is technically no need to hire a coach, although t’s highly recommended. You can in fact be your own coach, all you need is the right tools, knowledge and application of them to make the life style changes you need.
There will be 3 things covered in the next few posts to help you achieve this, be sure to check back for more. We all know that there must be a goal but often the means of HOW to achieve this goal are not really taken in to account, this is where our first strategy comes in to play.
1 – Outcome & Behaviour Setting
The title might seem confusing but the overall premise and application are quite easy. First up you need to set your outcome, then the behaviours you will undergo that week to achieve said outcome. Now this will be done on multiple endeavours each week, however you also make this a long term goal setting process as well.
– Outcome: Lose 10% Body Fat – Write specific date to accomplish task, this is the end game.
– This Month I will: Attend the gym consistently, Track my calories accurately, Keep a consistent diary.
– This Week I will: Do 2 Strength Sessions, 2 CV sessions, achieve a 3500-5000 calorie deficit, track my progress.
– Today I will: Update my nutrition calorie tracking and achieve a 350-500 calorie deficit through food, perform 60minute of productive exercise in the gym and track the estimate effort and caller expenditure, eat 4 meals consisting of whole foods.
The structure is simple, as you can see. All you need do is write your Outcome followed by the 3 actions for behaviour – Month/Week/Day and stick to them. Take some time and write out the first desired outcome, then update the monthly/weekly/daily behaviour as needed.
Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?