Image

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


Image

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 Muscle March


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



Air Squats

How many reps can you do?

Image

How to Perform: Watch YouTube video

  1. Please refer to video for pose 
  2. Start by laying your mat on a hard and flat surface 
  3. You can choose to perform with your shoes on or in bare feet
  4. Standing tall on your mat, with your feet shoulder width apart or where ever you are most comfortable
  5. Arms and hands extended in front of you
  6. Bend your knees to lower your body
  7. Push through your feet and legs to straighten your knees to return to a standing position. This is 1 rep
  8. Repeat and Remember to Breath

 What you need to perform this goal:  

  1. Partner/someone to count your reps 
  2. Hard Flat Surface- Please avoid Carpets
  3. You can have available a chair, wall, or platform you can help balance yourself on if you need to 

Sit Ups

How many reps can you do?

Image

How to Perform: Watch YouTube video

  1. Please refer to video for pose 
  2. Start by laying your mat on a hard and flat surface 
  3. You can choose to perform with your shoes on or in bare feet
  4. Get down on your mat, and lay flat on your back
  5. Slide your feet to your bum. Bending your knees to 90 Degrees
  6. Cross your armsin front  of your chest
  7. Lift your head off the floor and curl your upper body towards your knees
  8. Slowly lower your upper body to the mat. This is 1 rep
  9. Repeat and Remember to Breath

 What you need to perform this goal:  

  1. Partner/someone to count your reps 
  2. Hard Flat Surface- Please avoid Carpets
  3. You can have available a chair, wall, or platform you can help balance yourself on if you need to 


Over Head Press

How many reps can you do?


Image

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 with your shoes on or in bare feet 
  4. Get a bench, chair, or couch and sit in the middle of the seat
  5. Lift your hands up so your hands are beside your ears/cheeks 
  6. Extend your arms up above your head, straightening your elbows to reach high
  7. Slowly bend your elbows so your hands are at the samelevel as your ears/cheeks. This is 1 rep 
  8. Repeat and remember to breath  

What you need to perform this goal:  

  1. Partner/ someone to count your reps 
  2. Hard Flat Surface-Please avoid Carpets 
  3. You can have available a chair, wall, or platform you can help balance yourself on if you need to 


Side Plank

How long can you hold the pose?

Image

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. Roll on to your right side, and rest your right elbow on the mat 
  6. Lift your side/hip off the ground. Only your feet and your right forearm/elbow are touching the mat. Once you lift off the mat, your time starts
  7. Take a rest before repeating on your opposite side
  8. Remember to breath

What you need to perform this goal:  

  1. Stop watch 
  2. Partner/ someone to time you 
  3. Hard Flat Surface-Please avoid Carpets 
  4. You can have available a chair, wall, or platform you can help balance yourself on if you need to 

Registration

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

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