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Archive for the ‘Biggest Loser’ Category

Okay folks, now that the schedule nightmare that was conference week is over, here’s what we’re looking at this week:

Monday: Plyo workouts – Vball only
Tuesday: Coach on 2 (Main gym), Biggest Losers – Walk on track at top of gym
Wednesday: Weight room – Vball and BL group – change and warm up right after school.
Thursday: Coach on 2 (Main Gym), Biggest Losers – Walk on track at top of gym
Friday: Weight room – Vball and BL group – change and warm up right after school.

Coach on 2 is dependent on weather. If there’s rain and soccer/track need to be inside, Coach on 2 will be canceled.

Any questions – e-mail Coach Koepp. kkoepp@paulding.k12.ga.us

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I’ve set up a Spartan Biggest Loser team on Sparkpeople if you’d like to join. http://teams.sparkpeople.com/sphsbiggestlosers

My username is PrimalShepherd on there if you want to friend me.

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Setting Realistic Goals

When you’re going somewhere, it’s important to have directions – right? If you’re going to a place you haven’t been to in a long time, you want a map. Same thing with goals. As educators (or students!) we’ve heard P-D-C-A (Plan Do Check Act) and setting goals that are “acheivable, measurable, and specific” so many times that we roll our eyes when we hear them AGAIN. Well, roll away folks!

If you want to end up somewhere profoundly different in 11 weeks, you have to put a map together for yourself. We all know the general direction we want to head in, and maybe we even have a vague idea of how we want to get there. I know we want to lose weight. I know we all need motivation (and hey, a cash prize in these economic times is a GREAT motivation). I know we all need a plan of attack – but how do we get there. Most of us (heck, probably ALL of us) have tried losing weight before. We either succeeded or we failed. All of us are here because we didn’t succeed like we wanted to. So how can we approach this so we will achieve our goals this time?

Step 1 – Set the big goals.

These are the goals like “I want to be X pounds”, “I want to be a size X”, and even “I want to be healthy and see my grandkids have kids”. These are good to have. You have to know where you’re going… this is your eventual destination.

Step 2 – Set some in-between goals.

A lot of the time, it’s taking the difference between your current weight and your goal and dividing it into pieces. If I know I need to lose 50 pounds, every 5 pounds is a milestone. If I know I want to be size 8, the sizes in between are milestones.

Step 3 – Look at the closest in-between goal and figure out how you’re going to get there.

This step is where the rubber meets the road. Let’s say your first goal is to lose 5 pounds. How are you going to get there. This is where the “achievable, realistic, and measurable” part comes in. Leaving your goal at “Lose 5 pounds” doesn’t give you the details you need. “Walk 4 times a week for 30 minutes and Eat on plan in order to lose the first 5 pounds” gives you a much clearer picture.

Step 4 – Build in rewards for yourself as you reach in-between goals.

Planning rewards for yourself as you reach your in-between goals can give you some motivation to keep at it. Sure, we’re all going to buy a new wardrobe when we get to our goal. But doesn’t a 30 minute massage after losing 10 pounds make you want to get there faster?

If you take your goals down and make them doable, you’ll be doing great! You also want to state them in the positive – “I will walk 4 times a week” versus “I will try to walk 4 times a week”. Don’t give yourself wiggle room when you’re stating your goals. “Do or do not, there is no try” to use a quote from a wrinkly green puppet.

One thing you may want to be careful of is saying “I will lose X pounds by Memorial Day”. This is setting you up for disappointment. Focus the getting there goals on things that are in your direct control.

As an example, here are my goals:

Step 1) I want to weigh around 180 pounds with about 20% bodyfat

Step 2) I started at 256lbs, so I divided my 76lbs to lose into 8ths. My in-between goals are: 246.5, 237,227.5,218, 208.5,199,189.5, and 180.

Step 3) Right now I’m right around 250. So my next goal mark is 246.5. I’m going to get there by making sure I adhere to my eating plan (I’m doing a 30 day challenge to stay accountable) and sticking to my workout regimen of 3 days on, 1 day off of Crossfit.

Step 4) I’m going to reward myself with a new book from Amazon.com when I reach 246.5.

Hope this helps y’all solidify your goal-setting process. (And hey, Volleyballers, It works for people who aren’t trying to lose weight, too)

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Hi everyone!

I’m working on putting up resources for y’all on this site too, probably will be Friday when I have “all that time” on my hands. Comment to say “Hello” or let me know what kinds of resources/support you need. I will do my best to oblige! Right now, I’m assuming you’re looking at this blog and seeing very little that makes sense. We’ll fix that – I will put all of the posts that are for you ladies under the tag “Biggest Loser” so you can easily get to them. – On the right hand side of the page, see the pull-down menu that says “Categories” – select “Biggest Loser” and that’s where all these posts will be.

If you want to come work out with me, here’s the planned schedule:

Monday: Off (Volleyball does jump training)
Tuesday: Walking/Running on indoor track
Wednesday: Weight room
Thursday: Walking/Running on indoor track
Friday: Weight room

I also live near the Comet Trail, so if anyone wants to get together for weekend walks/runs on the trail, we can organize that too.

-Coach Koepp.

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