The Quantified Self Launch
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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?
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The document outlines a SMART goal to improve flexibility and strength through a consistent weekly workout routine. Specifically, the goal is to work out 5 days a week focusing on stretching and core exercises using dumbbells and balls. Progress will be measured by increased flexibility, repetitions, and strength over the semester. This realistic and attainable goal will help establish a healthy lifestyle as motivation to be active and set a good example for their daughter.
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This document discusses setting SMART goals to measure success in achieving important life changes. It provides tips for setting goals that are specific, measurable, attainable, realistic and timely. Short term goals should be set for a week while long term goals may take months. Examples of good goals include committing to walk a certain distance on specific days each week or joining a walking club by a certain date. Posting goals where they are visible can help with monitoring progress.
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the subjective
experience of intense
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and behavioral
symptoms of anxiety
before or during test
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Exam Anxiety refers to
the subjective
experience of intense
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and behavioral
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interferes with test
performance.
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Jessica's goal was to lose 5 pounds by exercising regularly and monitoring her diet. She tracked her progress in a personal planner, noting her weight, exercise routine, food and drink intake. While she did not lose the full 5 pounds, she lost 3 pounds through walking to class, working out 4-5 days a week, being mindful of her diet and limiting driving. Though she faced barriers like time constraints and lack of motivation, she was proud of her results and plans to continue her efforts to reach her weight loss goal.
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Use these affirmations to power up. Positive words produce positive thoughts that lead to positive results.
Give it a try!
Video version with soothing music: https://youtu.be/DPK7la3KHv8
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One stop HEALTH
This document provides information on healthy eating and exercise. It discusses:
- NHS guidelines for a healthy diet, including limiting sugars and saturated fats.
- Tips for healthy eating, such as focusing on color, variety, fiber and moderation.
- Types of exercise like aerobic and anaerobic activity and how often and intensely to do each.
- The importance of strength training for anyone to maintain muscle and overall health as we age.
- Advice on incorporating 30 minutes of physical activity into daily life and scheduling strength training 2 times per week.
Train your best today
This document provides guidance on self-monitoring for athletes to prevent overtraining. It recommends monitoring resting heart rate, heart rate variability, sleep, session RPE, and motivation to assess readiness to train. Graphs and examples are given of how to interpret the data and make adjustments. Key signs of needing recovery include decreased HRV, elevated resting heart rate, poor sleep or motivation. The goal is to train just enough through monitoring to facilitate improvements while avoiding overtraining. Connecting the dots between multiple metrics allows an "artistic view" to blend science with individual responses and needs.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
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Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
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The Quantified Self Launch
- 1. The Project: The Quantified Self (N=1) Monday 17th November - Sunday 14th December
- 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