How you can Think Just like a Champion to Achieve Your Workout Goals

 

HOW TO STAY MOTIVATED TO REACH YOUR FITNESS GOALS. 10 tips to achieve your New Years Resolution

Video taken from the channel: Pernilla


 

Fitness Induced Eating Disorders | Dietitian Talk

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How to Achieve Your Goals Sports Psych

Video taken from the channel: The McKibbin Brothers


 

3 Exercises to Reach your Goals | Overtime Athletes

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Kayla Itsines: How To Set And Reach Your Fitness Goals

Video taken from the channel: CNBC Make It.


 

How To Make & Reach Your 2017 Fitness Goals!

Video taken from the channel: Cambria Joy


 

To reach beyond your limits by training your mind | Marisa Peer | TEDxKCS

Video taken from the channel: TEDx Talks


Identify your ultimate goals and then focus on daily acts of excellence. A “win the day” attitude will help you get past the daily distractions and obstacles. If you set a firm goal for today of getting to the gym or hitting the trails, then your favorite time-wasters cannot prevent you from exercising.

Read biographies of great athletes and coaches to learn how they succeeded. These champions can serve as your “coaches at a distance” and help you move through hard times to reach your top goals. Also, make sure to also relax your body after you max your body.

Home » Think Like a Winner and Reach Your Goals 0 It’s easy to assume that history’s greatest champions possessed some sort of supernatural physical. Whether the plan is to meet a friend at the gym everyday at the same time or it’s to get moving during your lunch break, sticking to your plan will help you reach your workout goals in a timely fashion. 3. Work Out With a Purpose. Working out just to say you did is wonderful, but not much in. An important component of your fitness goals is to eat healthily and eliminate the junk food from your plate.

You are more likely to buy chocolate cake mixtures and Nutella from the grocery store if you shop unplanned. In order to avoid purchasing unhealthy food products, you need to a create a list of things. Rather than piling up evidence why you will never reach your fitness goals, try to think of all the good things that you have going on for you, and how they are going to help you reach it, instead.

9. If a flat belly is your goal, do more than crunches for the fronts and sides of your abs‘target the deep abs with moves that make you use your core to balance yourself. Example: try a plank (think of a straight-leg pushup position but on your forearms) while gently drawing your abs inward without holding your breath.

Hold yourself responsible and accountable for reaching that goal. Putting it down on paper is like creating a covenant you have to stick to. Put that paper on a refrigerator or mirror—anywhere you look on a daily basis. This is a constant reminder of the pact you made with yourself to reach your goal. If you want to reach your goals, always keep yourself happy and positive.

You can accomplish more and do better work when you are happy and positive. People who always blame and think negatively will never be successful. Therefore, when you wake up every morning, create a routine that will make you happy and positive.

Picking out an effective nutrition plan depends on what your fitness/health goals are, but the general idea of getting more fruits and vegetables in your diet, along with plenty of protein and.

List of related literature:

For example, ifyou chose a product goal ofperforming, say, 25 push-ups, it might (depending on your current fitness level) take you so long to meet the goal that you would give up.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

If it looks unrealistic, write down a number of similar goals that you might find satisfactory.

“The EQ Edge: Emotional Intelligence and Your Success” by Steven J. Stein, Howard E. Book
from The EQ Edge: Emotional Intelligence and Your Success
by Steven J. Stein, Howard E. Book
Wiley, 2011

You don’t, for example, have control over the weather or over the fitness level of your competition.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

For example, “I want to move towards being so fit and healthy that I can run a 10k.”

“Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out” by Renée Stephens, Samantha Rose
from Full-Filled: The 6-Week Weight-Loss Plan for Changing Your Relationship with Food-and Your Life-from the Inside Out
by Renée Stephens, Samantha Rose
Atria Books, 2011

Saying “I want to be fitter” or “My goal is to be stronger” does not provide any way of knowing when success has been achieved.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Advertisers assume that you cannot possibly enjoy exercise; therefore fitness solutions are marketed on claims of minimizing the amount of time the consumer is required to suffer through them to achieve the results he or she wants.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Make sure that the goals you set are specific, measurable, realistic, and achievable, taking into account your overall health, your current level of fitness, your doctor’s advice, your age, the resources available to you, your time limitations, and your personal interests.

“The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2008

You can also do this with an exercise partner, or ask your trainer or a friend to give feedback on your progress and motivation, once a week, for example.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Based on your understanding of exercise physiology and sports nutrition, and using the SMART goal that you set above as your guide, draft an e-mail to your “future self” outlining a fitness goal you hope to accomplish in the next 3 months.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Each individual has to find out exactly how to manipulate his own diet and training to be able to come into a contest in absolutely top shape.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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35 comments

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  • I agree and disagree with that quote from the doctor. Yes, we have to find something that is sustainable as a life style. But let’s be realistic, not all foods are doable in moderation, especially when we are trying to look be a slimmer version of what we have been. A lot of people out there have a body weight set point that they got themselves to by eating what is considered “normal” eating i.e. family meals. As soon as they lose weight, they get obsessive about food because their body weight set point hasn’t adjusted and because the decreased number of calories and challenging work out makes them hungry and consequently makes them feel deprived. They’ll crave anything high calorie. And they won’t be able to do it in moderation. After 22 years of trying to lose weight, I quite lost weight by accident by taking my calories down by 100 of what I would need as a sedentary person and adding cardio to my work out and pushing myself harder and harder, increasing reps to keep things challenging. The decrease in 100 calories came as a result of replacing regular milk in my tea with Cashew milk. The cardio was 10 minutes of burpies. My weight plummeted by 25 lbs. In my thirties I had tried so many times unsuccessfully to lose weight, and here I was in my 50s, accidentally losing weight as a result of wanting to improve my digestion and my cardiovascular fitness level and be more aware of what I was eating.My diet however, was too low carb though and I wasn’t recovering from my work out. I was also allowing myself to have added sugars like honey and maple syrup in my tea in the morning. And with the weight loss, and the harsh work outs I started to feel hungry. I started expermenting with following my work outs with different foods (fruit made the hunger worse, protein and veggies were good, veggies and toasted seaweed, anything to stave off hunger that wasn’t too high in calories, that wouldn’t wreck my dinner. Eventually, I decided to only do the cardio every second day. That helped with the not feeling so dead after work outs and instead feeling energized. I also quit sugar and all added sugars because although it is considered “normal eating,” in our society, I can’t do sugar in moderation. I think it is addictive and I currently reprogram my thinking by reminding myself that the pleasure I am seeking when feeling deprived or emotional (both of which can be binge triggers), is not going to come from a sugar binge in that only the first few bites taste good anyway and the rest tastes sickening and leaves me still wanting. I weigh about 3 or 4 lbs more than I weighed at my leanest but at least I’m not insanely craving. Today I do 230 burpies along with my easy work out (abs), on odd days and on even days, 2 sets of 55 pushups, 25 with resistance, plus a few extra thrown in, 150 advanced crunches with holds and glutes. I am proud of my ever increasing fitness level and allowing my body to communicate that balance to me of how much I can “cut,” and exercise without finding it so gruelling that I want to throw in the towel. Balance is the key and always was the key which is why I now weigh over 20 lbs less than I weighed in my twenties and burn about 500 calories more. And also, sugar causes cravings. Even “good” sugars. So eating a bit of EVERYTHING in moderation does not work for all people. Some foods can’t be eaten in moderation for some people, that is, especially those people who are trying to stay a slimmer than a previous higher weight that they maintained for a long time.

  • To be fair, those with obsessive behavior/personalities will take most things, even the healthiest, and make them unhealthy. It’s not the method’s fault, but the person has an issue that needs to be addressed with professional help. Great info and insight on this one, Kara. Since you’ve went through both a food plan based diet and macros based. Love these dietitian talks, I really learn a lot from them, thank you for these:D

  • Thank you for posting this video! It was exactly what I needed to hear right now, I’ve been working on where I could add some more flexibility to be more life like. I’ve been just a little burned out on focusing on cutting. I decided that I will hit my protein and flex my carbs and fats within my calorie goal. It feels really great so far!

  • Another specific number of things needed for success. Here, the top 4. Next vid…”the 10 things”. Next vid…”the 12 things….” It’s all bullocks, really. Think about it. Here are the top 10 facts you need to know why these vids are made-up nonsense. There are SO many people who think they’ve got the goldens rules to some fantastic end.

  • 1:43 How To Tell Your Mind Exactly What You Want
    4:45 How To Link Pleasure To Get What You Want
    7:45 How To Change The Pictures And The Words
    11:25 How To Make What Is Familiar Unfamiliar And Vice Versa

  • Hello Marissa I have only recently stumbled into your videos and so glad that I have. What I like is the concept of telling your mind what to think to make things improve and wishes come true. Hmm simplistic thinking on my part, you are far more profound. The way I am going to use your technique is to rid myself of arthritis in my foot. OK I need anti-inflamatories but I like that you say that it is not “my arthritis” it’s just arthritis and I don’t own it. I am only into three days of this mindset together with an anti-inflamatory patch application on my foot and finding out how far I can go with this treatment together with your self-hipnosis technique. I also like the way you say your method is a simple one and within everyone’s reach.
    Thank you for your wisdom and you deserve your success,
    Best wishes,
    Swan

  • Thank you for being so positive. You are beautiful in your fitness and you have helped me know that I can be too. My healthy will be different from someone else’s and that’s ok. I can’t wait to keep getting fit this year!

  • This by far is the best of all of the TED x Talks that I have watched! This lady is extraordinary! Love it!!!!!!!!!������������������❤️❤️❤️

  • What she is saying is true to a point… (and I’m not saying I won’t take some of her advice, but walk with mehere) not everyone is a top ten singer or Boxer. example: Carly Simon didn’t have confidence, yet she excelled with humility that u hear in her songs..:: The last thing the world needs is another actor or pop start obsessed with being the best. Unless u are a Muhammad Ali There are psychological consequences for letting that thought dominate you.

  • Watching this kind of talk every day makes you realize how magical life is by believing that everything is possible and there is always good from the bad.

  • Hi Marisa, a great talk! I did some Hypnobirthing preparation and everywhere they avoid talking about the pain of natural child birth. I think you will be very helpful to pregnant women if you create a childbirth program/ hypnosis and teach women to welcome and expect the pain. I wish I knew what you said ‘I want the pain’

  • I would like to try enforced chastity and use those wasted hours to empower women, and to serve as an intern/employee to my owner, Miss Jenna, I need extreme behavior modification so I can become the most humiliated sissywhore of all time, in my goal of making jENNA A MILLIONAIRE for being willing to accept me as a sissywhore, not a man and to work me without mercy to acheive my goals. I want all women to laugh as i serve them and be aroused only from their witnessing extreme humiliation of a former jerkoff who willingly chose this path. All my favorite acts of humiliation that caused me to spill my seed will be on a screen.

  • Que orgulloso me hace escuchar a Maradona como un ejemplo en el futbol soy argentino te adoro cambio mucho tus concejos conmigo tengo mucho para desirte aca termino igual��������������������

  • This explains the law of attraction. Think about what you WANT to happen, not dreading and thinking of exactly what you DONT want, what you think of will come

  • I like your speech and the way of saying it is so sweet and simple, I will most like if you bring something new and exciting because all your videos seems to be alike. I prefer that you bring something new so you can get more and more subscribers I am one of your fans and I love to see how great you are with one million subscribers. God bless you

  • This video REALLY spoke to me, as I’m recovering from orthorexia and it’s extremely hard to eat something I don’t track or something that is “unclean”. Thank you so much❤️ I’m going to try and challenge myself every single Friday to eat something I’m scared of so that I have more of a balance in my life!

  • I cannot even say how amazing these tips are. And I just want to say that God has a plan and he will take you farther than you could ever do by yourself in a million years. And than every step you take is with God in your life.

  • I think my goal for this year is just to focus on myself more. Not what people think of me, not trying to make other happy, or constantly worrying about others before myself. Just making my own happiness a priority more than I ever have.❤

  • Such a great video! This topic is so relatable. I have dealt with binge eating and getting focused for my cut was so hard! It’s sometimes hard to find that balance and know how to pull yourself out of negative thinking or bad diet habits. Like you said it’s different for everyone. Again, I love that you discussed this topic!

  • Thank you for this. I tried counting macros several times before but I just get so stressed out and quit it. I came back on tracking macros like 3 months ago because I feel like I always overeat and I read that it will help if I track macros. It did totally helped me and it is much easier for me now. But I guess I got obsessive with the numbers and when I lose track, I just go overboard and binge eat until I get so bloated and there are times that I don’t even taste the food anymore but I just still kept going. This happened to me 3 weekends in a row. I feel so bad on myself even up to now. I came up with a conclusion that I will not restrict myself so hard and have little treats if I want to and to not count macros on Sundays to practice and try my best to intuitive eating.

  • Kara, can you do a video on your journey/relationship with food? I’d love to hear about how your relationship with food has been in your life.

  • Thank you for this video. As someone who used food as a coping mechanism, I continually overate for years. Once I realized just how much weight I had gained, I became determined to lose it. I started following a lot of “fitspo” instagrammers and bikini bodybuilders on instagram, striving to look how they looked. I seemed to forget that their cutting phases are more extreme than the average person and that their stage bodies aren’t very maintainable. I would freak out if I lost less than a pound a week or went over my macros, leading to overeating, feeling worse about myself and overeating some more.
    For my mental health, I ended up deleting instagram and cronometer (like mfp) and hiding my scale. Learning how to listen to my body’s signals and key into my emotions is way harder than I thought it would be.

  • I can’t concentrate!!
    My mind keep telling me she is tall she is tall she is tall she is tall she is tall….
    I closed my eyes to listen but it’s still saying she is tall… She has long limbs..

  • I’m not a competitor but I started lifting and tracking last year. My whole adult life I’ve weighed around 110-118 lbs. I love to cook wholesome “clean” or unprocessed foods. I’ve had four kids and after my fourth I thought I’d try tracking. I actually gained weight and got stuck around 123lbs. I would do so good tracking and then every couple of days I’d eat something at night and it would trigger a horrible binge that I’ve never had before. I also found myself eating things I’d never eat with chemicals I would not eat in the past, just because “it fit my macros”. I cut out most fruit so I didn’t go over on sugar and I found this to start sounding ridiculous. I stopped tracking and went back to clean eating and lifting and I lost 2 lbs. I feel good again and it is so nice to be able to go to Costco and try the “healthy” snacks and not worry about how many macros it had. I’m less hungry and don’t feel the urge to binge. If I do, I’ll have some fruit which was once off limits.

  • Detailed Summary:

    1. Your mind does whatever it thinks is in your best interests. To do things that you don’t like doing, say “I have chosen to this”; “I love doing this”. Use very precise words. If you collaborate your mind then you will get success across all the life spheres.
    2. Your mind is hardwired to move towards Pleasure and avoid pain. Tell your mind, “I want to do it.” Tell your mind exactly what you want. The hack is link pleasure to do Hard things and pain to not doing it.
    3. Your feelings are down to 2 things: Pictures you visualize and Words you say to yourself. She demonstrated the power of Images by doing ‘Visualizing Lemon’ experiment with audience. “See right things in your head. Say right things to yourself.”
    4. Your mind loves what’s familiar (like Procrastination, Lack of Self-belief for many). First make your beliefs then Beliefs make you. She quoted example of ‘Roger Banister’.

    We all have brilliant brain. Apply these 4 Steps to achieve Success in your life.
    Namaste!

  • Thank you, I think this topic is so relevant. So many people go through eating issues fitness related or not. I went through a period of orthorexia that then led to binge eating on and off for three painful years. Thankfully I’ve been ok for the last three years following iifym/intuitive eating. So great that your spreading awareness and your story as well!

  • so glad you covered this topic, I am definitely in that group of ppl that obsess over numbers and have been on a meal plan or tracking for so long that I am not in tune with my body. I watched this and automatically bursted into tears… you show understanding and compassion on a topic that some ppl would consider miniscule or non existent. It’s so real, as of right now I am truly dedicating my time to intuitive eating. Making that connection with my body is so hard, but its my first goal to getting over this challenge. Honestly can’t thank you enough for speaking on this ��

  • I love what Katie Anne (I’m sure you know who she is, an amazing and inspiring dual athlete powerlifter and figure competitor) said: everyone’s “balance” is different. It’s so true. What may be abnromal to some people, may be a BETTER and more balanced version of you. Counting macros may be better than the restrictive eating disorder a person had before. Weighing your food may be obsessive for one and freeing for another. You just have to be honest with yourself with what is truly nourishing for your physical and mental self. Great video, sooo glad you touched upon this topic!

  • Marisa I discovered you with Tom Bilyeu and Lewis Homes and I really enjoy your personality. in this speech I really appreciate the 4 tools you gave to expand our Consciousness and most of all your description of modesty against being the best. That is the opposite narrative which I use so I know I have to change the lyrics in my head. Thank you very much for your contribution here. One love

  • Hey Cambria!I love your vlogs and your awesome videos.My 2017 resolusion is to get SWD for my favourite spoert,NETBALL!!So I train really hard and try my best to get SWD this year!��

  • I used this method to win a lottery for $24,000,000. Didn’t work…What is this mean? Can someone brilliant enlighten me? 1. I told my mind, I want $24,000,000. 2. I imaged myself holding a large check smiling.

  • Great advices,I really love your video.For 2017 i want to be more comitted,organized and discipline with my fitness journey and i want to finish my master…Thanks.

  • This amaizing and ispirational vidio just got you a new subscriber. You look beutiful and so healthy and my goal is to not stress about school couse everything is going to be alright. I already love you do much and keep doing you❤

  • I’m so late watching this, mainly because I was putting getting healthy off until after the holidays which turned into me waiting way too long. Just excuses for myself, really.
    BUT I LOVED IT. I have been working on trying to drink more water and also trying to eat healthy when I can but if I can’t, smaller portions and not overeating or using it as an excuse to eat unhealthy the rest of the day/week. If that makes sense.
    Thanks for the great video, Cambria!

  • Kara,

    I’ve been following you for over a year by finding one of your dietitian talks. This, hands down, has been the most informative and most relatable talks to date. I’ve never competed, I am an avid gym goer, and marathon runner, and novice weight lifter but over the past two years I have noticed I am drawn to those on YouTube who compete and body build. I have noticed my food choices, workouts, and lifestyle choices have transformed to mimic those on social media and much like the girl who emailed you started to control my daily lifestyle and goals. This talk opened my eyes to realizing I haven’t been honoring my natural hunger cues, or listening to my body when it’s tired and needs to rest.

    Thank you for this talk ��