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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 Ironman May


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



Lucky Rabbit Challenge

How many times can you bounce in a minute?


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How to Perform: Watch YouTube video

  1. Please refer to video for pose  
  2. Start by Standing shoulder width apart
  3. Begin to bounce up and down repeatedly
  4. Repeat this action for a minute and remember to breathe

What you need to perform this goal:

  1. Stop Watch
  2. Partner/ someone to count your reps
  3. Hard Flat Surface- Please avoid carpets
  4. You can use a chair, wall or platform to help balance yourself if you need to

Leprechaun Challenge

How many reps can you preform in a minute?


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One Rep = 10 bounces then 1 heel click

How to Perform: Watch YouTube video

  1. Please refer to video for pose  
  2. Start by stnading with your feet shoulder width apart
  3. Bounce up and down with both legs for 10 hops
  4. On your next bounce, when you jump up click your heels together
  5. Complete as many heel clicks as you can in one minute

 What you need to perform this goal:  

  1. Partner/someone to time you
  2. Stop watch
  3. Hard flat surface- Please avoid carpets
  4. You can use a chair, wall or platform to help balance yourself if you need to


Mountain Climbers

How many can you preform in a minute?

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How to Perform: Watch YouTube video

  1. Please refer to video for pose
  2. Start by laying a mat on a hard and flat surface
  3. You can choose to perform this with your shoes on or in bare feet
  4. Get down on your mat and lay flat on your front/stomach
  5. While laying down, place your hand beside your head/ears
  6. In one movement, push your body up into plank position. Make sure your arms are shoulder width apart
  7. Engage your core
  8. Alternate bringing one knee at a time as close as you can to your elbows
  9. You can perform this action as a stepping or jumping movement
  10. Complete as many as you can in one minute

What you need to perform this goal:  

  1. Hard flat surface – avoid carpets.  
  2. Partner/someone to time you
  3. Stop watch


Sprinters Lunge

How many can you complete in a minute?


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How to Perform: Watch YouTube video

  1. Please refer to video for pose
  2. Stand with your feet shoulder width apart in an upright position
  3. Bring one leg back to a lunge position
  4. Hold for 1 second
  5. Bring your back leg forward passed the other leg, and drive your knee upwards towards your chest
  6. Bring your leg back to the starting position
  7. Repeat with the other leg (steps 3-7 = one rep)
  8. Repeate for a minute and see how many reps you can complete 

What you need to perform this goal:  

  1. Hard flat surface – avoid carpets.  
  2. Partner/ someone to time you
  3. Stop watch
  4. You can use a chair, wall or platforme to help balance yourself if you need to

Registration

Before setting your goal, please register or log in to your account
JOIN IN ON THE CONVERSATION

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