To initiate change, goals are essential. Goals motivate behavioural change and provide a plan of action. Goals are most effective when they are: 1 Well planned. Only with a well-conceived action plan will you attain your goal. You should also write specific objectives to help you reach each goal. The specific objectives are the steps required to reach a goal. For example, a goal might be to achieve recommended body weight. Several specific objectives could be to: (a) Lose an average of one pound or one fat percentage point per weeks. (b) Monitor body weight before breakfast every morning. (c) Assess body composition every two week. (d) Limit fat intake to less than 25 per cent of total calories. (e) Eliminate all pastries from the diet during this time. (f) Exercise in the proper target zone for 45 minutes, five times per week. 2 Personalised. Goals that you set for yourself are more motivational than goals that someone else sets for you. 3 Written. An unwritten goal is simply a wish. A written goal, in essence, becomes a contract with yourself. You can show this goal to a friend or instructor and have him or her witness the contract you made with yourself by signing alongside your signature. 4 Realistic. Goals should be within reach. For example if your current weight is 190 pounds and your target weight is 140 pounds, setting a goal to lose 50 pounds, in two months would be unsound, if not impossible. Unattainable goals lead to discouragement and loss of interest. At times problems may arise, even with realistic goals. Try to anticipate potential difficulties, as much as possible, and plan for ways to deal with them. For example, if your goal is to jog for 30 minutes on six consecutive days, what are the alternatives if the weather turns bad? Possible solutions are, to jog in the rain, jog at a different time of day when the weather improves, find an indoor area to jog or to participate in a different aerobic activity. 5 Embrace with positive thoughts. Visualise and believe in your success. As difficult as some tasks may seem, where there is a will, there is a way. A plan of action will help you achieve your goals. 6 Short term and long term. If the long-term goal is to attain recommended body weight, and you are 50 pounds overweight, you might set a short-term goal of losing 10 pounds. Write specific objectives to accomplish this goal. The immediate task will not seem as overwhelming and would be easier. 7 Measurable. Whenever possible, goals and objectives should be measurable. For example, to lose weight is not measurable. If the goal is to achieve recommended body weight, this implies lowering your body weight (fat) to the recommended per cent body fat standard. To be more descriptive, the goal should be reworded to read ‘reduce body weight to 22 per cent body fat’ also note that all the sample specific objectives in item one above are measurable. For instance, you can figure out easily whether you are losing a pound per week, you can conduct a nutrient analysis to assess your average fat intake, or you can monitor your weekly exercise sessions to make sure you are meeting this specific objective. 8 Time-specific. A goal should have a specific date set for completion. The chosen date should be realistic, but not too distant in the future. With a deadline, a task is much easier to work towards. 9 Monitored. Monitoring your progress as you move towards a goal reinforces behaviour. Keeping an exercise log or doing a body-composition assessment periodically enables you to determine your progress at any given time. 10 Evaluated. Periodic re-evaluation is vital for success. You may find that a goal may be unreachable. If so, reassess the goal. On the other hand, if a goal is too easy, you may lose interest and stop working towards it. Once you achieve a goal, set a new one to improve on or maintain what you have achieved. Goals keep you motivated. Recognise you will face obstacles and will not always meet your goals. Use setbacks and learn from them. Rewrite your goal and create a plan that will help you get around self-defeating behaviours in the future.
STILL HAS MORE GOALS EYEING THREE-PEAT Shelly-Ann Fraser-Pryce says she is not thinking about retirement just yet as she sets her focus on Olympic gold next year and breaking the 10.70-second barrier in the 100m. The reigning Olympic and World champion underlines that she is fully focused on repeating her Olympic success at next year’s Games in Rio de Janeiro, adding that she is also looking to continue making an impact through charity. “I am focused on the process – the journey,” said Fraser-Pryce, who turns 29 on December 27, while underlining that she is not thinking about anything beyond the Olympic Games at this point. The three-time World 100m champion and two-time Olympic champion is already considered the best ever at her pet event. “There are still so many more goals I want to accomplish. God willing. If I should get that gold medal, I would have become the first woman to have done so, and that would cement a lot of things for me, so I am looking forward to it because not a lot of persons get a chance to go to an Olympics, so I am grateful for that,” added Fraser-Pryce. She is, however, hoping to improve her current personal best of 10.70 and join Florence Griffith-Joyner (10.49), Carmelita Jeter (10.64), and Marion Jones (10.65) as the only women in history to dip below 10.70 seconds in the 100m. “It (the desire) is still there, but I was talking to my coach about it, and he says he would want me to subconsciously think about it and put pressure on myself because I have run 10.7 so many times, he believes it’s there, and I believe that timing is everything. I continue to put in the work and, God willing, it will happen,” said Fraser-Pryce. Fraser-Pryce has 11 sub-10.80-second clockings in the 100 metres. She is tied with Americans Wyomia Tyus, who won the blue riband sprint in 1964 and 1968, and Gail Devers, in 1992 and 1996, as the only women to have won consecutive Olympic 100-metre titles. If she wins in Rio, she will become the first to secure a three-peat at the Olympics and also the first to win three individual 100 metre titles after her wins in 2008 and 2012. Should the Pocket Rocket accomplish this remarkable feat, Fraser-Pryce, who won two gold medals at the World Championships in August, indicated that it would not necessarily mean the time had come to put the cap on her remarkable career. “I haven’t made any plans yet, but there are other steps that I want to take in my journey. There are other things I want to achieve. I mean, I am defending champion in London 2017, so I might just do 2017 as well,” she said.
Hydel High School’s hopes of advancing to the semi-finals of the ISSA/FLOW football competition were dashed by an Inter-Secondary Schools Sports Association (ISSA) ruling yesterday, which docked them three points for using an ineligible player.The challenge was made by Denham Town, following their first-round 0-3 loss to Hydel. They said the Ferry-based school used an ineligible player, Howard Morris, as he had been shown a red card in the preceding FLOW Super Cup game against Clarendon College and should have served at least an automatic one-match suspension.”The boy (Howard Morris) should have missed a game but played. The Disciplinary Committee met and decided that should not have been the case. He should have sat out the match against Denham Town. Denham Town got the three points,” said ISSA’s competition’s officer George Forbes.Denham Town High qualified as the first team through to the semi-finals of the competition as they cannot be caught by any team, even if they lose their remaining group match.Camperdown are also out of the running and can only get a maximum of five points.The result left the Geoffrey Maxwell-coached Hydel with one point from two games.Denham Town’s coach Omar Edwards said: “The rules are quite clear. I am not sure if they got our rule book. The player got a match where he should had a Manning Cup match where he should have served his ban and it could not be next year. They got it wrong.”Hydel’s coach, Geoffrey Maxwell, could not be reached by telephone for a comment yesterday.
Long-serving Jamaica Football Federation (JFF) vice-president Michael Ricketts was unexpectedly ousted from the post at Congress at the JFF office yesterday. Ricketts, the Clarendon Football Association president and South Central confederation chairman, has been replaced by former treasurer Garfield Sinclair. Sinclair now joins St Mary Football Association president Raymond Anderson and St James’ Bruce Gaynor as the association’s three vice-presidents. NEW STATUTE Captain Horace Burrell, the JFF president, said Sinclair’s selection was based on a new statute by FIFA – the sport’s governing body – which requires national football associations to have a vice-president of finance in their administrative set-up. “Mr Ricketts is held in high esteem by the president, and he is still a member of the board. The only thing was that there were only three positions and not four,” said Burrell. “All four (nominees) are valued members of the executive, and in the end, everyone, including Mr Ricketts, felt we had to first go with the vice-president with financial knowledge, as we are handling in excess of half-a-billion dollars, and we voted for one who is versed in financial affairs,” he told The Gleaner.
MELBOURNE, Australia, (CMC):All-rounder Dwayne Bravo snatched the spotlight away from under-fire West Indies teammate Chris Gayle with an electrifying unbeaten half-century, but the knock failed to save Melbourne Renegades from a comprehensive eight-wicket loss in the Melbourne derby here yesterday.In the spotlight for the past week for all the wrong reasons, Gayle managed a run-a-ball 21 at the top of the order, but it was Bravo, with 59 off 37 deliveries, who set the Docklands Stadium alight and propelled Renegades up to 155 for six off their 20 overs.However, Englishman Kevin Pietersen then slammed an unbeaten 67 to guide Melbourne Stars to their target with two overs remaining.The defeat was the Renegades’ fourth, and it left them sixth in the standings on four points, while their city rivals, Stars, are now third on eight points and two points off leaders Adelaide Strikers.Sent in, Renegades lost Tom Cooper to the seventh ball of the game for one with the score on three, but Gayle and captain Cameron Whyte, who hit 29, added 53 off 45 deliveries for the second wicket, to revive the innings.The left-handed Gayle gathered just five runs from his first 12 balls, before exploding in the seventh over with two leg-side sixes off leg-spinner Adam Zampa.His fireworks were short-lived, however, as he eventually holed out to long on off seamer Marcus Stoinis in the ninth over.Whyte perished off the very next delivery, and Renegades lost two more quick wickets to slip to 78 for five in the 13th over, before Bravo arrived to rescue the innings.
INNACURATE BALLS JC controlled the first half but were let down by inaccurate final balls from open play and from set pieces. These were uncharacteristically off target by some distance, this in contrast to their opponents, who looked vibrant and up for the challenge throughout the contest. The Hope Road-based JC started the second period brightly but soon fell behind, when McCathy doubled KC’s lead with another stunner. Nine minutes into the half, the big striker received the ball with his back to goal and with no immediate danger in sight, spun, and unleashed a left-foot drive which Johnson could only help into the goal. Minutes later, he forced Johnson into another desperate save from a free-kick. JC kept their heads up and continued to hunt a goal, but KC were well organised and kept them out for most of the game. However, in the last ten minutes, Duhaney Williams had two greats chances, but he failed to beat Jahvanni Grant from inside the area with eight minutes to go. Then in the final moments, he crashed a superb volley against the post and across the face of the goal and out. Although the Walker Cup continues to elude coach Miguel Coley, he lauded the efforts of his players. “The first goal really stunned us … and we gave away two soft goals. It was disappointing, but they got chances, and we got chances, but we didn’t stop playing,” he said. Earlier, in the under-14 final, Tivoli Gardens defeated Kingston College 1-0. Kingston College’s (KC) 16-year wait for a major schoolboy football trophy ended at the National Stadium yesterday when goals from Fabian Grant and Andre McCathy saw them to a 2-0 win over rivals Jamaica College (JC) in the final of the ISSA-FLOW Walker Cup. Coach Ludlow Bernard, who was winning his third Walker Cup title in four seasons (two at Wolmer’s Boys), said despite missing out on the Manning Cup, he was pleased to have the North Street school winning trophies again after more than a decade without success and he said the players deserved all the praise. “I am glad for the players. They are the ones who really wanted this, and they came out and worked hard and executed,” he told The Gleaner. “It’s good to have a trophy back at KC for the first time in 16 years … and a lot of people need to be reminded of that,” he added. Grant stunned the JC support when he fired the ‘Purples’ ahead just 30 seconds, beating Kojay Johnson in goal with a scorcher, which flew into the top corner from 20 metres.
Andrew Bogut’s season over NYON, Switzerland (AP): UEFA has opened disciplinary cases against Arsenal and Bayern Munich after their Champions League match. UEFA says Arsenal have been charged for a fan running on the field at Emirates Stadium during the team’s 5-1 loss on Tuesday. Arsenal were eliminated 10-2 on aggregate. Bayern face sanctions for fans throwing objects. UEFA fine Arsenal, Bayern INDEPENDENCE, Ohio (AP): Andrew Bogut’s season is over. J.R. Smith’s has resumed. And so it goes for the Cleveland Cavaliers, who because of several major injuries have yet to play at full strength this season while defending their NBA title. Bogut has been ruled out for the rest of the regular season – and the playoffs – after breaking his left leg on Monday night just 58 seconds into his Cleveland debut.
Trending Articles PLAY LIST 00:50Trending Articles01:14Alyssa Valdez stays positive despite PH loss in volleyball opener02:25PH women’s volleyball team motivated to deliver in front of hometown crowd01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite Marcosian mode: Duterte threatens to arrest water execs ‘one night’ MOST READ Sports Related Videospowered by AdSparcRead Next View comments Teen gunned down in Masbate LATEST STORIES 787 earthquakes recorded in 24 hours due to restive Taal Volcano Ai-Ai delas Alas on Jiro Manio: ‘Sana pinahalagahan niya ang naitulong ko’ 2 nabbed in Bicol drug stings Vilma Santos, Luis Manzano warn public of fake account posing as her Don’t miss out on the latest news and information. End of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legend The Philippines will test its sharpness against a lowly Hong Kong side on Wednesday in the hope of scoring an important victory in the Asian Seniors Women’s Volleyball Championships in Biñan City, Laguna.A victory by the all-star national team, led by fan favorites Alyssa Valdez, Jaja Santiago and Mika Reyes, would already ensure the country a spot in the quarterfinals of the 14-nation meet.ADVERTISEMENT 787 earthquakes recorded in 24 hours due to restive Taal Volcano Ceres XI ready to wage battle vs Singaporean side for crown Albay to send off disaster response team to Batangas It will also automatically qualify the Philippines for the first time in the Asian Volleyball Cup for women in Thailand next year.“This is a very important tournament for us and the Hong Kong game is the most important match,” said national head coach Francis Vicente, who led the national team in a 17-day training camp in Japan.FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’The country, carried by Foton Pilipinas of the Philippine Superliga, demolished Hong Kong (25-20, 25-14, 25-14) during the Asian Club Championships last year—a game where the Philippines sparingly used imports.
Kyrie Irving #2 and LeBron James #23 of the Cleveland Cavaliers celebrate after a play in the first quarter against the Golden State Warriors in Game 4 of the 2017 NBA Finals at Quicken Loans Arena on June 9, 2017 in Cleveland, Ohio. NOTE TO USER: User expressly acknowledges and agrees that, by downloading and or using this photograph, User is consenting to the terms and conditions of the Getty Images License Agreement. Gregory Shamus/Getty Images/AFPThe Kyrie Irving-LeBron James supposed feud has calmed down a bit, after the latter discredited numerous reports from “uncredible sources.”READ: LeBron denies Irving trade rumors: ‘#NotFacts, get another source’ADVERTISEMENT However, James’ latest short but subtle tweet has caused quite a stir on social media, which many believe refers to his disgruntled point guard.Without dropping names, the league’s premier superstar ignited speculations anew, writing: “Never let another ride your wave.”FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’ Never let another ride your wave 🌊!!!— LeBron James (@KingJames) August 8, 2017 787 earthquakes recorded in 24 hours due to restive Taal Volcano Albay to send off disaster response team to Batangas Vilma Santos, Luis Manzano warn public of fake account posing as her Teen gunned down in Masbate End of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legend Ai-Ai delas Alas on Jiro Manio: ‘Sana pinahalagahan niya ang naitulong ko’ Gilas battles China “He handled the situation exactly like he was supposed to,” Griffin shared. “He went to [Cavs owner] Dan Gilbert privately, told him that he thought he would be happier somewhere else. The absolute worst thing this guy could have done was pretend to be all-in and sink the ship from within. Most guys don’t have the courage to do what he did.” Khristian Ibarrola /raSports Related Videospowered by AdSparcRead Next PH’s James Palicte boxing light welterweight final (HIGHLIGHTS) PLAY LIST 03:24PH’s James Palicte boxing light welterweight final (HIGHLIGHTS)01:16SEA Games: Didal, Means assure PH of 1-2 finish in Game of Skate01:05SEA Games: Kim Mangrobang wins gold anew as Filipinos secure triathlon double sweep01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite Marcosian mode: Duterte threatens to arrest water execs ‘one night’ 2 nabbed in Bicol drug stings 787 earthquakes recorded in 24 hours due to restive Taal Volcano LATEST STORIES His post has been retweeted over 65,000 times, with most netizens acknowledging it as a direct shot at Irving’s wishes of playing elsewhere.Despite playing in the three straight NBA Finals since James’ return to Cleveland in 2014, ESPN’s Brian Windhorst revealed that Irving no longer wants to play second fiddle to LeBron.Cleveland, of course, is under no obligation to honor Irving’s request, since he is still under contract through 2018-19 before a player option in 2019-20.Meanwhile, in a recent appearance on ESPN’s The Jump, former Cavs General Manager David Griffin praised how Irving managed the trade request.ADVERTISEMENT MOST READ Don’t miss out on the latest news and information. View comments
KUALA LUMPUR–—Christian Standhardinger had just a few days to rest between his duties in the Fiba Asia Cup and the 2017 Southeast Asian Games, yet the Filipino-German big man was able to contribute right away.Gilas’ hulking center put up a 15-point, 10-rebound double-double to lead Gilas Pilipinas to a hardfought 81-74 win over Thailand in the basketball opener of the regional games.ADVERTISEMENT Trending Articles PLAY LIST 00:50Trending Articles02:11SEA GAMES 2019: PH’s Nesthy Petecio boxing featherweight final (HIGHLIGHTS)08:07Athletes treated to a spectacle as SEA Games 2019 officially ends06:27SEA Games 2019: No surprises as Gilas Pilipinas cruises to basketball gold05:02SEA Games 2019: Philippines clinches historic gold in women’s basketball05:21Drama in karate: Tsukii ‘very sad’ over coach’s bullying, cold shoulder03:24PH’s James Palicte boxing light welterweight final (HIGHLIGHTS) 2 nabbed in Bicol drug stings Sports Related Videospowered by AdSparcRead Next Marcosian mode: Duterte threatens to arrest water execs ‘one night’ 787 earthquakes recorded in 24 hours due to restive Taal Volcano READ: Standhardinger signs with Hong Kong in ABLAnd Standhardinger’s efforts didn’t go unnoticed.FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’Photo from Fiba.com“We have to give credit to Christian for grinding it out and he really sacrificed for the glory of our country,” said shooting guard Kiefer Ravena in Filipino Monday at Sunway Putra Hotel here.Standhardinger was only given a few days to settle in the Philippines after playing in Lebanon for the Fiba Asia Cup before he flew to Malaysia just in time for the SEA Games’ opening ceremonies. LATEST STORIES OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson Vilma Santos, Luis Manzano warn public of fake account posing as her 787 earthquakes recorded in 24 hours due to restive Taal Volcano Teen gunned down in Masbate Don’t miss out on the latest news and information. View comments Ravena on scare vs Thais: ‘We didn’t expect we would play that bad’ National Historical team rescues Amorsolos, artifacts from Taal Albay to send off disaster response team to Batangas MOST READ READ: SEA Games: Gilas cadets survive Thailand“People have to understand it’s not easy travelling from one country to another one in a different time zone, and playing right away,” said Ravena.“Christian’s really a big help both defensively, and offensively. And it’s a big deal that you have a big guy who fights for every possession.”ADVERTISEMENT