First off, what is a GOAL?

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality! Goals are important for anyone: athletes, musicians, lawyers... they help you to understand where you would like to go in your future and helps to motivate you towards that destination. 

What goals will you set to help you Reveal Your Champion?

How Do I Set My Goals?

One way we can create goals is using the "SMART" method. Using a method like the "SMART" method you can achieve a higher rate of success and have a better chance of meeting your goals. 


SMART Method


Specific means that your goal is detailed and exact. It can answer the questions who, what, where, when, why and which.



Measurable means you can track your progress and know exactly when your goal is met. It usually involves numbers. 



Achievable means that your goal is a reasonable one that you will be able to reach, but it won't be too easy for you. 



Relevant means that your goal is worthwhile. It is something that is important to you right now. 


T-Time Bound

Time bound means that your goal is something that can be accomplished in a set time frame, such as two weeks, three months or one year. 


How to Use SMART to Create Goals


Setting Your Goal

These are goals that are directly related to each month’s focus. Whether it is for the month of February or for any other month of the year, you will login to Reveal Your Champion to set your goals that you want to reach.

Review your activity options below and choose which activity you would like to set a goal for and decide what your goal will be. Don't forget to find our your baseline (what you can currently do). Once you have selected your goals, it is time to train! Keep those goals in your mind and we will work together on them. At the end of each month, you will record your goal entry and receive a MyPAHL bonus code.

When and Where to make your goals:
After our first week of each month, take the time on Sunday to select your Monthly goals. These goals are focused around some of the poses, exercises, and positions that you already did this week.

Activity Options

Step 1) Select which of the excersizes below you would like to work on this month

Step 2) Figure out what your baseline is: How many repetitions (reps)you can do or how long you can currently hold the pose

Step 3) Decide what your goal should be: How long would you like to be able to hold the pose/how many reps do you want to be able to do by the end of the month *Remember to use the SMART method

Step 4) Fill out the Goal Setting form below so you can track how well you do

Step 5) Follow along with the RYC workouts to help you achieve your goal

Step 6) Collect your MyPahl bonus points when you report back in at the end of the month



How to Perform: Watch YouTube Video

How to improve your running form:

  1. Reduce “Bounce.” Focus on keeping your feet closer to the ground between steps. This will not only quicken your stride but also reduce the time you spend in the air.
  2. Arm Position. Move your arms comfortably and keep them as fluid as possible, helping keeping you balanced and moving forward.
  3. Improve posture. Proper running posture can improve your lung capacity to increase oxygen exchange efficiency and make you go faster. Your head, shoulders, hips and arms are important components. Look straight ahead, keep your shoulders square but relaxed and inhale through your nose and exhale through your mouth.
  4. Improve your stride. You can increase your distance, speed and frequency through altering your stride. Increase your stride turnover rate.
  5. Foot Strike: You can strike the ground with your foot using Rear-foot strike, Midfoot Strike or Forefoot Strike. Rear-foot strike is often the fastest, but midfoot strike is the best for your feet because the weight is distributed over a wider surface area.

What you need to perform this goal:

  1. The great outdoors or
  2. A treadmill or
  3. An indoor track

A timer – could be a stopwatch, your phone, a FitBit, etc. To time how long you can move!



How to Perform: Watch YouTube Video

How to improve your biking form:

  1. Pedal in Squares: Yes, your feet are moving in circles, but if you think in squares, you’ll improve your pedaling efficiency. Push your foot forward along the top of the “square” and then down against the front side of the square. Next, scrape the bottom of the square and then pull up backside of the square.
  2. Keep your knees straight: Our knees will often tip inside or outside while we are biking.
  3. Don’t Slouch: While it’s good to be leaning forward with a bit of a curved back, you should not be letting your pelvis “slouch” in the saddle, which restricts activation of your cycling muscles.
  4. Don’t Grip to Hard: Hold your handlebars with a light relaxed grip, which will save energy, slightly lower blood pressure and keep you from feeling too tight and stressed on the bike.

What you need to perform this goal:

  1. A bike or an indoor stationary bike
  2. A helmet
  3. Elbow pads and knees pads if you are worried you might fall down!
  4. A timer – could be a stopwatch, your phone, a FitBit, etc. To time how long you can move!

Jumping Jacks


How to Perform: Watch YouTube Video

How to do Jumping Jacks:

  1. Stand upright with your legs together, arms at your side.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  4. Jump back to starting position, and then repeat.

What you need to perform this goal:

  1. Hard flat surface – avoid carpets.
  2. Good exercise shoes.
  3. An open space – indoor or outdoor!
  4. A timer – could be a stopwatch, your phone, a FitBit, etc. To time how long you can move!

Mountain Climbers


How to Perform: Watch YouTube video

  1. Refer to video for exercise

  2. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.

  3. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

  4. Pull your right knee into your chest as far as you can.

  5. Switch legs, pulling one knee out and bringing the other knee in.

  6. Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

What you need to perform this goal:  

  1. Hard and even surface

  2. Partner/someone to set a timer for you


Before setting your goal, please register or log in to your account

Use #RevealYourChampion and be sure to tag us on social media!