A 28 day nutritional & training intervention to reinforce the concepts of performance nutrition on training adaptation. In 28 days can you introduce and reinforce good habits while eliminating negative habits that stop you from reaching your training goals?

1. The Project: The Quantified Self (N=1)
Monday 17th November - Sunday 14th December

2. CONDITIONING
ENERGY AVAILABILITYBODY COMPOSITION

3. SOURCE THE CHALLENGE:
1. PICK AN IMPROVEMENT THAT YOU
WANT TO MAKE THAT WILL MAKE A
BIG IMPACT ON YOUR TENNIS
e.g., I need more energy every day so
that I can practice hard, with focus to
get better.

4. NOW TURN THAT INTO A
HEADLINE GOAL (MAKE A
DEFINITIVE STATEMENT):
e.g., I will manage my energy
intake better to enable me to
practice hard with focus every day.

5. WHAT IS THE HABIT THAT I NEED
TO START DOING?
TRAINING NUTRITION
I NEED TO START TAKING
CARBOHYDRATE SNACKS ONTO COURT
FOR EACH SESSION
WHEN I PRACTICE I MUST WORK TO
IMPROVE MY FOCUS

6. WHAT IS THE HABIT THAT I NEED
TO STOP DOING?
TRAINING NUTRITION

7. IS YOUR GOAL A YES OR NO ANSWER?
e.g., I need to ensure that I have enough energy for every practice session…..
HOW CAN YOU MAKE IT A YES OR NO ANSWER THAT IS MEASURABLE/ QUANTIFIABLE?

8. IS YOUR GOAL A YES OR NO ANSWER?
e.g., I need to ensure that I have enough energy for every practice session…..
HOW CAN YOU MAKE IT A YES OR NO ANSWER THAT IS MEASURABLE/ QUANTIFIABLE:
e.g., I will have a carbohydrate snack on court for every training session and I will start
eating that between 45 and 60mins into a session.

9. BE REALISTIC….
• AM I ABLE TO STICK TO MY GOALS?
• WHAT IS PREVENTING ME FROM STICKING TO MY GOALS?
• AM I WILLING TO STICK TO MY GOALS?
• DO YOU FORESEE ANY CHEATS THAT YOU WILL NEED TO MAKE?
AND TROUBLESHOOT….
• WHAT ARE THE STUMBLING BLOCKS?
• WHERE ARE THE CHALLENGES TO MY GOALS?
D-WORD

10. BE REALISTIC….
• AM I ABLE TO STICK TO MY GOALS?
• WHAT IS PREVENTING ME FROM STICKING TO MY GOALS?
• AM I WILLING TO STICK TO MY GOALS?
• DO YOU FORESEE ANY CHEATS THAT YOU WILL NEED TO MAKE?
D-WORD

11. HOW CAN THAT BE QUANTIFIED
OR MEASURED?
e.g., I will subjectively rate my
energy intake every day and rate
my training energy, focus and
performance every session.

12. HOW WILL I RECORD MY
PROGRESS?
e.g., phone or notepad or posh
notepad?

13. CREATING THE COMMUNITY
TWITTER ♯quantifiedself
SHARE YOUR SOLUTIONS & CHALLENGES
CHALLENGE YOUR GROUP
SHARED RESPONSIBILITY
GOOD LUCK!!!
SEE YOU WEDNESDAY 17TH DEC