Practice News and Calendar – January (2013)
Dear Practice Friends,
Happy New Year! A couple of days ago a picture of some members of the Practice community, Nancy Knickerbocker, Marianne Ellman, Kitty Snow, Debbie Spiegel (her elbow is the dark smudge on the left side of the photo 🙂 and I appeared in the Dayton Daily News, accompanying an article entitled, “New Year, new you: attainable goals”.
Goals that are attainable represent one of a quintet of goal types that, when combined, offer a person a much better chance of succeeding in making behavioral change that is effective and lasting. The five types of goals are often combined in the mnemonic SMART, and include goals that are:
Specificity in goal setting is the difference between “I want to lose wait and get stronger” and “I want to lose 5 lbs. of body fat without losing muscle mass and increase the strength in my upper and lower body by 15%.”
Measurable goals are those usually answer the questions: How much? How Many? When will I know it is accomplished?
For Attainable goals, please click on the link above, but it’s important to reiterate that attainable goals need to be realistic, and they need to provide enough of a challenge to help motivate you without being so overwhelming that you are left feeling defeated as you attempt to move toward their completion.
Relevant goals stress the importance of choosing goals that matter. If the goal isn’t meaningful to you personally, it is much easier for you to abandon them on the challenging days.
Time-bound goals stress the importance of grounding your goals within a time-frame, setting a target date. They answer the questions: When? What can I do in six months? What can I accomplish in six weeks? What can I do today?
Can people make lasting change without using SMART goals? Yes, but I find that after helping clients over the last nine years, those who take the time to set up a platform from which to leap toward positive change tend to leap farther and higher. They also gain a valuable tool that can be used in other areas of their life, work, family, and fun.
Beyond goal setting, the one most significant tool you can add to your tool-kit for making positive change in your life is accountability. Being accountable to something (like an app on your phone that you use to record your food intake and exercise) or someone is one of the most powerful vehicles for helping you get to where you want to go.
Accountability is one of the things we do well at Practice. Our instructors not only give you a person with whom to check in, but we can help you with establishing your SMART goals and help you to develop a program to follow in and out of the studioto meet your goals. If you have a resolution for 2013 that you would like to shape into a plan of action for yourself, please talk to your instructor about how we can support your vision.
Thank you again for all your support. Also, I want to wish a special welcome to our newest members of the Practice community who started with us in December:
Heath Gilbert, Carrie Haley, Margarete Jennings, Emily Osborne, David Osborne, Erin Ratliff, Grace Sherk, and Tenley Thayer.
Monthly Class Calendar and 2012 Rates
Mark & Julie Nolan were kind enough to get this great pic with the Sydney Opera House in the distance on their most recent visit home. They will be moving back to Australia in February. We will miss you!
Research: For Athletes, Risk from Ibuprofen Use
From Greatchen Reynolds in the NY Times “Well” column, comes the results of a valuable study showing “growing evidence that ibuprofen and similar anti-inflammatory painkillers taken before a workout do not offer any benefit and may be causing disagreeable physical damage instead, particularly to the intestines.”
Research: Why Afternoon May Be the Best Time to Exercise
Another excellent article from Gretchen Reynolds and the NY Times regarding a study from UCLA who led a series of new experiments on how exercise affects the body’s internal clock.
Check it out!
Research: Exercise and the Ever-Smarter Human Brain
Once again, from Gretchen Reynolds at the NY Times comes an article from the field of evolutionary biology and the growing interest in the “deep evolutionary basis for the relationship between a healthy body and a healthy mind, a relationship that makes the term “jogging your memory” more literal than most of us might have expected and provides a powerful incentive to be active in 2013.”