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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

S-Specific

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

 

M-Measurable

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

 

A-Achievable

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. 

 

R-Relevant

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


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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 for Accelerate April


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



Walking Lunge

How many can you do in a minute?


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How to Perform: Watch YouTube video

  1. Please refer to video for exercise 
  2. Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips.  
  3. Step forward with your right leg, putting the weight into your heel. 
  4. Bend the right knee, lowering down so that it's parallel to the floor in a lunge position Pause for a beat. 
  5. Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunch position. 
  6. Repeat this movement, "walking" forward as you lunge, alternating legs.

 What you need to perform this goal:  

  1. Partner/someone to set a timer for you
  2. Hard Flat Surface- Please avoid Carpets
  3. Open space with room to take serverl forward steps 

Knee Hugs

How many can you do in a minute?

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How to Perform: Watch YouTube video

  1. Please refer to video for exercise 
  2. Stand with your feet shoulder-width apart. Maintain a tight core throughout.  
  3. Using your hands, hug your knee and lift it up and towards your chest.
  4. Grab your knee and pulli t in as close as you can into your chest. Pause for a beat.
  5. Release your hands from your knee and lower to the ground and repeat on the other side. 

 What you need to perform this goal:  

  1. Partner/someone to set a timer for you 
  2. Hard Flat Surface- Please avoid Carpets
  3. Open space with room to take several forward steps


Single Leg Bound

How many can you do consistently in a row?

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How to Perform: Watch YouTube video

  1. Please refer to video for exercise
  2. Standing on your right leg, swing your arms back slightly, and gently bend your standing knee to assume a single-leg athletic stance. 
  3. Swing your arms forward for momentum and jump off your standing foot. Drive the left knee up for additional power.
  4. Land softly on your right foot, slightly bending your knee, while allowing your arms to swing behind you once again. The distance of the bound will vary from person to person, but aim to keep each repetition about the same length.
  5. Repeat the movement on the same leg without stopping unti the distance between bounds shortens.

What you need to perform this goal:  

  1. Partner/ someone to count your reps 
  2. Hard Flat Surface-Please avoid Carpets 
  3. Open space with room to take serverl forward jumps 

Mountain Climbers

How many can you do in a minute?

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How to Perform: Watch YouTube video

  1. Please 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 righ t 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. Stop watch 
  2. Partner/ someone to time you 
  3. Hard Flat Surface-Please avoid Carpets 

Registration

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