EVOLUTION STRENGTH & FITNESS NEWSLETTER
Volume 1 | Issue 3
Date: Monday 27th April
STEPS of Goal setting
#1 Identify your goals – What is it you want to achieve in this time? Set something that motivates you! It could be as simple as ‘increase core strength or cardio fitness’. For me it is to be able to complete 5 bodyweight pull-ups and consistently train 5 times a week.
#2 Write your goals down – This is the first step to ‘COMMITING’ to the goal, it gives you something to look back on and gives you a chance to visualise those goals.
#3 Make sure your goals are SMART
S – Specific e.g to be able to complete 5 pull-ups
M – Measureable e.g I have picked the number 5
A – Attainable – will I be able to achieve this? Have picked a number too high?
R – Relevant – are these goals relevant to you?
T – Time-bound – I am allowing myself 3 months to achieve this using a structured program.
#4 Make an action plan – Create a plan of how to achieve your goal/goals. What steps do you NEED to take in order to get there. For me that is consistently sticking to my structured program which will allow me to achieve this goal.
You can apply this process to goal setting for any aspect of your life whether it be career, relationship, lifestyle, gym, finance. Set some SMART goals and stick to them.
Stuck for workout ideas?
1 – Complete 20 rounds for time;
1 round = 3 pushups, 6 reverse lunges e/s, 9 sit-ups and 12 jump squats. Rest as necessary. Record time and repeat workout the following week focusing on trying to beat your time. This is a great way to see your improved fitness.
2 – Running burner;
300m run + 10 double lunges each side + maximum plank hold
Repeat for 5-10 rounds based on fitness level. Aim is to use the run as a recovery and try and be consistent with the plank. You can shorten the run if you need to.
3 – Step up challenge
Set a timer for 10 minutes and see how many step ups you can do in that time. Make sure you are getting a full hip extension at the top, standing up nice and straight and drive through your heel. To make this harder you can add dumbells or even a weighted backpack. Record your reps and try and beat it next week. Glutes, hamstrings and quads will be on fire.
REMINDER REGARDING ONLINE CLASSES
Every Monday at 6pm there is a free zoom online class for all gym members. You don’t have to have any equipment for this but if you have a dumbbell or two that’s a bonus.The Meeting ID is: 397-921-903 and password is:770526. Let us know if you’d like to jump on.
Email email@example.com OR message 0423281675, we are here to help with programming, nutrition ideas or even just a chat. Remember we are in the HEALTH & FITNESS industry and your holistic health is important to us. So please don’t be afraid to reach out.