CFV Archive

Setting goals- Do you really want it? (part 3)

It goes without saying, if you haven’t checked out part 1 and 2 of setting goals, reading this might feel like you’ve been thrown in the deep end of the ocean with no floatation.

So let’s do a quick recap. You have set your “S.M.A.R.T” goals, for example, ‘I want to do 1 strict pull-up by the end of the year or earlier.’ This is fantastic, the destination has been set!

Next is figuring out the reason why you set that goal. ‘I want to be stronger and doing 1 strict pull up is important to me because it shows me the progress I am making!’ Now you have both valid reason for your goal.

WOOOOOAAAAAHHHHHH WE’RE HALFWAY THERE…WOOOOOAAAAAAHHHHHHH!!!! (cracking high pitched Bon Jovi singing with no shame!)

This part is the hardest part. Are you ready for it?
Are you ready to hear the $1,000,000 tip that allows you to achieve your fitness goal?
Can you handle the truth?
Are you mentally prepared to realise your dreams don’t need to happen only in your sleep?
Come closer……
pay attention……..
open your eyes…….
here it comes……..

You have to work for it.

(Gasp!!!) Blasphemous!!! Ridiculous!!! How dare you say such things!!!

A story goes, a thirsty horse seeks a drink, the cowboy led him to clear running water. But the horse needs to drink to quench his thirst.

If you really want something, you have to put in the time and effort to get it done. Same thing for your fitness goals. You have to work for it.

Using the example above as a guide, if I want my first strict pull up, I need to spend some time before or after the CrossFit class to get it done! Result isn’t going to show itself in a week or 2. But consistency with effort and commitment builds the gust for the Winds of Change. (Sharmin said I’m poetic, I agree)

Stay focused on what you can do today, and do it to the best of your abilities.

Every thousand mile journey begins with a single step.

So get ‘steppin’.


p.s. – If you tell me that you want a strict pull up but you aren’t willing to put in the time and effort to do the progression exercises, I want you to know that you and your pull up goal will be in my prayers tonight. 😀 (love you still though)

Livin’ on a prayer (and the song carries on).

Setting goals -‘Asking yourself the most important question- Why?’ (PART 2)

By now you would have read my post on ‘What is your goal?’

And I hope you have made some changes and set some S.M.A.R.T goals for yourself!

The next thing you need to ask yourself is: Why?
Why do you want to get fitter and have better capacity to do work? Why do you want to lose weight?

For most of us the reasons are well justified, we want to be fitter because we want to have the stamina and the ability to play with our kids at the park (even though some workouts leave us walking a little funny the next few days). Or we want to lose weight because we want to feel more energetic and look better for our partner and even to admire that sexy ‘thang’ staring back at us in the mirror. (Self love is important, I know you love me, I love me too!)

Make the reason why you set your goals pure and do it for yourself. Making goals to please others usually leave you feeling unsatisfied and empty.

For example,
I want to be deadlift more weights.
I want to prove to others that I am stronger than them and flex on the ‘gram’ or to prove to people on how great I am on social media
I want to continually improve on my strength because I’ve worked hard on my technique and I want to see how strong I can actually get!

2 distinct reasons for why someone might want to get stronger.

This was me. One left me feeling empty in a meaningless competition of self worth and approval seeking from others that didn’t matter to me. The other got me feeling a sense of achievements and had me searching for other fitness mountains to conquer.

Everyone in the box is looking to improve their fitness, but their reasons might be different. We spend a little more than an hour together without knowing their reasons or someone’s story. Every individual has their own reasons why.

So now ask yourself. Why do you want to achieve your goals?

A friend once told me: ‘if it’s important to you, you will find a way.’

If you have fitness goals backed up by humble reasoning, put your head down spend some time after class and work on them with a smile and chase those fitness goals of yours.
Don’t let your dreams just be in your sleep! Realise them!

More Sleep, More Muscle.

You and I know that a good night of sleep is at least 7 hours per night and that is a necessity. Sleep improves muscle-growth, speeds up fat loss, and carries a ton of health benefits that will help you look and feel better inside out.
A good night’s sleep:

Is crucial for adequate production of GH and testosterone hormones that give both men and women more strength, vitality, and muscle.
Helps us stay lean due to maintaining good insulin sensitivity.
Cuts risks of common colds and increases resilience to stress.
Improves memory, focus, and performance.

Here are the 10 steps to improved sleep.

  1. Make the room cold.
    For most people, the ideal temperature for sleep is somewhere between 60 and 68 degrees Fahrenheit. You will have to experiment to find what feels best for your own-self, but the first sign of good sleep is a chilly bed. If you shiver when you get underneath the sheets, you’re just good to go.
    If you can’t control the temperature of your room, aim a portable fan directly at your bed and avoid sleeping with a heavy comforter.
  2. Make your room as quiet as possible.
    White noise like a fan can help with sleep, but exposure to things like traffic noise has been shown to decrease overall sleep quality. It’s difficult to drift off to sleep when people are loud and blaring their horns outside your place.
    Drown out unwanted noises as best as you can. Use a fan for white noise or grab some earplugs if it is really noisy.
  3. Make your room dark. Extremely dark.
    Even a tiny amount of light can interfere with melatonin production and impair your sleep.
    Turn off all devices and seal all light out of your room. Turn off any electronic devices with LED’s or cover the lights with a small piece of electrical tape. Hang a blanket or towel over your bedroom window if light creeps in.
  4. Ditch the cell phone.
    Radiation emitted from cell phones can increase the amount of time required to reach deep sleep cycles and decrease the amount of time spent in those cycles. Keep your phone on silent mode and away from your bed.
  5. Control red and blue light.
    Quick science lesson: Light waves exist along a spectrum of color. Wakefulness is triggered primarily by blue light, like midday sunshine or what’s emanating from your computer screen or phone right now. A warm red glow, say, from a fireplace, does almost nothing to impair sleep. So, that’s a good thing.
    You can download F.lux F.lix is a free program that alters the color spectrum of your computer to mimic the patterns of sunlight in your region, allowing for healthier sleep rhythms. It makes your computer and tablet screens softer and less bright than usual.
  6. Improve the Cortisol Awakening Response (CAR).
    A good way to improve your sleep quality is to strengthen the initial spike in wakefulness that occurs in the morning. In other words, the more awake you feel in the morning, the more tired you’ll feel in the evening.
    The best way to do this is to expose your body to natural sunlight shortly after waking for as little as ten minutes. Sunlight brings the bonus of increased vitamin D production, which is important for overall health.
    Remember that vitamin D is what your body normally produces in response to sunlight and it’s tied into your wakefulness patterns. So if you’re supplementing vitamin D, try taking it in the morning folks. Get some sunlight or something resembling sunlight first thing when you wake up.
  7. Set a sleep schedule and stick to it.
    This one requires some discipline, but it’s worth practicing it. Wake up at the same time every day, even on weekends. Your body can’t establish an effective rhythm if you don’t allow it to normalize to a pattern.
    If you stay up late, don’t sleep in. Instead, plan on going to bed a little earlier the next night. The sleep you get before midnight will be more valuable than the sleep you get after midnight, so always think in terms of making up for lost sleep by going to bed early the next night rather than sleeping in. Select a time to go to bed and a time to wake up. Stick to this schedule for at least 2 weeks before altering.
  8. Establish a sleep ritual.
    Once you find out what helps you sleep the most consistently, make it a consistent ritual so that as soon as you’re an hour away from bedtime you’re already on a reliable path to good sleep.
  9. Read for 15 minutes before bed.
    Avoid intellectually stimulating fare and use this time for candy reading. It will reduce mental chatter and allow you to relax and let go of the day’s preoccupations from the entire day. Try “Candy” reading. Candy reading, by the way, is whatever you normally wouldn’t read. So if you normally read non-fiction, try reading fiction. If you prefer to read fiction, try reading some history. Pick up a book you wouldn’t normally read and read for 15 minutes before bed.
  10. Sleep on a good mattress.
    A quality bed is one of the best investments you’ll ever make and it doesn’t have to be exorbitantly expensive to work. Whatever you do, don’t put up with a lumpy mattress or uncomfortable flimsy bed springs.
    A good mattress is money well-spent. If you’re sleeping on something that’s thin, lumpy, or too small, take a look at your finances and see if you can set aside some money each month to purchase a new mattress. It’s worth it.

Otherwise, just use the gymnastics mat, guys! Peace out.