Extreme Sports Performance | Goal Setting
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Goal Setting

Thoughts of the week

“Goal Setting”


What is it?

This is the process of identifying something that you want to accomplish and establishing measurable goals and timeframes. People have a long term vision with the end in mind to achieve an overall positive outcome. This creates a short term motivation start the ball rolling and create the necessary steps get there.

Types of goals?

  • Personal – to improve their own life or lives of family or friends.
  • Professional – to progress or accelerate a career pathway
  • Physical – to improve health, wellness and have a better quality if life
  • Artistic – to learn a new skill, talent or develop a creative ability

What to focus on?

  • Reverse engineer – start from the end and work bak towards the start to reduce the chance of you missing any steps.
  • Start small – this applies to the amount and the intent, you can always go bigger the next time round.
  • Prioritise – too many goals could conflict with each other. Ensure you know what is most important.
  • Performance based vs outcome based – performance goals can be controlled more whereas outcome goals can be controlled less.
  • Sustainability vs effort – make sure you keep to what you have set without the steps along the way becoming a burden
  • Keep a record – write down what you have done alongside what you still need to do. Monitoring progress can be a great motivator.
  • Create accountability – tell people about your plans, let them know how, what, why, when to put some healthy pressure on our decisions.

How to approach?

  • Specific – relating uniquely to the desire outcome.
  • Measurable – ensuring improvement or progress that can be physically measured.
  • Attainable – challenging but possible
  • Realistic – having or showing a sensible and practical idea of what can be achieved or expected.
  • Time phased – carried out over gradual and realistic stages.


Goal setting is an essential part of all the programming we do with our sports, business and health clients. If you don’t include this process in anything you do then the desired outcome will take a lot longer to achieve if possible at all!

Exercise of the week

Dynamic | Strength | Lunge | Forward | Banded | A to C | Progressions
  • Barbell on back
  • Barbell in catch position
  • Barbell on back | Jumping

Find out more about this program here

Recipe of the week

Vegan ramen w. crispy miso tofu


  • In a large pot sauté garlic, ginger & white onion in a splash of olive oil. Stir occasionally for 5-8 minutes until the onion slightly browns.
  • Add vegetable broth to deglaze the bottom of the pan, making sure to scrape up any bits that have stuck to the bottom.
  • Pour in remaining vegetable broth, soy sauce & sliced mushrooms, bringing to a simmer. Leave to cook for 45 min, adding miso paste towards the end.
  • While the broth is cooking start preparing the other ingredients.
    • Cube tofu then coat in miso, chilli, olive oil & soy. Place on a tray then bake for approx. 20-25mins until crispy, turning half way through.
    • Chop carrots into bite sized rounds then coat with miso, honey, soy, rice vinegar & some olive oil. Place on a tray then bake for approx. 25-30 mins until crispy, turning half way through.
    • Fry boy choy in a pan with a splash of olive oil & crushed garlic. Add a splash of soy half way through.
  • When approx. 5 minutes from serving, add the ramen noodles to the simmering broth, cooking for 4-5 mins until soft.
  • Serve as in picture. Spoon ramen noodles & broth into a bowl then top with carrots, box choy,  & baked tofu. Add chilli sauce to suit flavour.

Find out more about our nutrition plans here

Training song of the week

We’re trying to stay alive – Wyclef Jean, Refugee All Stars

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