How to use goalmap to reach all your life goals

We are very excited today to officially launch goalmap, a digital coach that will help you reach your life goals. To help you use goalmap, we have prepared a short tutorial. If you’d rather see a video tutorial, check that on our Youtube page.

Getting started : sign up

You can create your account in a few seconds : we ask for basic information, or you can sign up with your Facebook or Google account.

goalmap - create an account

Congratulations, you now have a goalmap account. It’s time for action: you can start setting goals !

Capture d’écran 2015-02-11 à 13.56.02On that same page, you can also give us a little more information about yourself, such as your country, birth date, the date format you prefer, etc. This information will help us optimize your goalmap experience.

goalmap

1. Setting goals: you define your life goals and set clear targets and deadlines for what you want to achieve.

Now you are going to select your goals in the Goal store, where you can find about a hundred goals (for now) across 10 categories (Sport & Health, Finance, Work, Intelligence & Knowledge, Travels & Experiences, etc.). You can browse the full list, or search by category and / or key word.

goalmap - goal store

goalmap - goal store

You can of course have multiple goals. We would recommend not to have too many of them, especially at the beginning, as it may be tricky to follow up on all of them. It’s a great idea to select a mix of simple and more complex goals, some short term, other longer term, with a few daily and weekly habits (goals with daily and weekly targets) so that you get a sense of progress and encouragement as you achieve things every day. Of course you can delete a goal at any time if you don’t want it anymore.

Once you’ve found a goal you want to pursue, just click on it and you can then select your trackers for this goal. In the below example, after selecting the goal Exercise in the Goal store, we can now personalize it by selecting which trackers we want to use. Here we are going to add the following trackers : running, gym, push up and swimming.

goalmap - select your trackers

goalmap - select your trackers

By clicking on the little bulb next to the tracker name, you can get basic information about this tracker to help you decide whether to add it or not.

goalmap

Once you’re happy with your selection of trackers, click on the Set your targets button.

goalmap

You then land on the Set your targets page where you define your targets : the quantity you want to achieve, the recurrence (daily, weekly, monthly, yearly), the end date and other key parameters. This will allow you to have very clear goals (also called S.M.A.R.T. goals) which is the first step to success!

goalmap - set your targets

goalmap - set your targets

goalmapGood job! You are now ready to activate your goal. Click the button at the bottom, here you go, congrats!

Oh, by the way, all your goals are in the « My goals » page! Check it any time to review and edit your goals:

goalmap - my goals

2. Log in : You keep a record of the things you achieve and the steps you take on the path to your goals.

You are going to track what you achieve as you complete activities. If you just ran 10k or swam 1,000m, you are going to log it. In order to do so, you need to go to the New Logs page.

goalmap

Now you are going to enter that you have just run for example, so you add +1 on the running tracker.

goalmap

If you want to add a comment on your running session, you can do so by clicking on the comment bubble.

goalmap

Ok? You’ve entered your activities? Then save your logs by clicking the Save all logs button in the top-right corner.

If you want to review what you have logged in the past, it’s all on the “Log history” page. There you will find the record of your past performances and all the steps you took on the way to your goals. It is like your life goals diary !

goalmap

goalmap - log history

3. Analyze your results : check your personal analytics to know where you stand at all times as you progress toward your goals.

The Results pages will show you clearly how you track against your goals. In the menu bar, click on “Results”, then on “Habits” or “Aims” (Results – Habits or Results – Aims if you are on the mobile version). “Habits” are your recurring goals (things you set out to achieve on a daily, weekly, monthly or yearly basis such as « exercise » three times as week). “Aims” are your non-recurring goals (such as « Climb the Everest »).

goalmap - result analysis

On the Habits page, you can see where you stand on your daily, weekly, monthly and yearly habits. The donut charts show you what has been completed already, what is on track, not on track, etc.

goalmap - habits

Click any of the donuts to access further details. Here you can review the status for each of the habits as well as the overall completion rate over the past few periods.

goalmap - result analysis habits

Click any of these trackers or habits to see the individual graph for that tracker in particular, here for example the tracker « swimming »:

goalmap - results analysis habits

This is it on the “Habits” side. You want to have a look at your “Aims” (non-recurring goals)? Click on Results > Aims to access your timeline, where you will visualize very clearly how you are doing. The legend is explained at the top-right. In the example below, visiting Hong Kong has been done already (status is therefore: Completed), but the Everest remains to be climbed (you still have a lot of time for that so status is: On track)!

goalmap - aims

That’s it, you know more or less everything about goalmap now. You’re ready to rock your life !

If you want to learn more about what we do :

  • Follow us on Twitter and/or Facebook
  • Read our blog where we give you useful tips to achieve your goals

If anything is unclear to you, or if you have questions or feedback, get in touch with us by email at feedback@goalmap.com — we are committed to constantly improving our website and highly value any feedback coming from our community. You are part of the goalmap team !

The Best Way To DETOX Your Body

What is a detox exactly?
Detoxification is the process of eliminating toxic substances from the body.
Where do all these toxic substances come from?
From the food we eat…
Our body must constantly fight against toxic substances which are contained in modern food (GMOs, pesticides, nitrates, dioxin, food coloring, preservative agents, sweeteners, etc.).
From the bad habits we have…
Alcohol and tobacco of course, but also other things such as meat when it’s too grilled.
From the air we breathe…
Especially if you live in an urban area.
From our hectic life styles…
Stress is not just mental, it is also physical. It causes brain damages, affects you gene expression and shuts down the immune system!
So what do we have to do to fight against these toxic substances? We need to DETOXIFY. Our body cannot fight on its own against these permanent aggressions. We need to HELP it.
When is the best time to detoxify your body?
Detox can be particularly useful in case of:
– Unexplained fatigue
– Digestive issues
– Skin problems
– Allergies
– Menstrual problems
– Periods of big stress
Too-much-food period, such as Christmas

Detox if you are stressed

If any of the above syndromes sounds familiar, it might be time for a body detox!
By eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain an optimum health. Today, with more toxins in the environment than ever, detox is a must.

So, what do you need to do?
1°) Spare your body the unnecessary toxin load.
We can sometimes achieve a lot by simply not harming ourselves. At goalmap, we call those the “don’ts” (negative goals such as do not drink soda, do not watch too much TV, etc.). Of course, you should eliminate or reduce drastically alcohol, cigarettes, processed food, refined sugars which act as toxins in the body and are obstacles to your healing process.
Go for organic food, which is more respectful of our body and the environment; buy local and seasonal products for a healthier nutrition.

limit_junk_food_intake
Useful reflex: read the labels to know better the composition of the food you eat. You’ll be surprised to see how many chemical products are added! And when it’s along complicated name you don’t understand, it’s safe to consider by default that it must be bad!
Replace chemical-based household cleaners and personal health care products (cleansers, shampoos, deodorants and toothpastes) with natural alternatives.

2°) Respect the acid-base balance of your body.
We have already discussed this topic in a recent post: the acid-base balance is essential for a good health. A lot of the food we eat acidifies our body – so does the stress of our daily lives. In order to prevent acidification, which causes muscular tension –contractures, inflammations or skin problems, our body needs to find the right balance between acid food (e.g. meat, delicatessen, cheese, white bread, sugars, sodas, coffee) and alkaline food (e.g., potatoes, greens, cottage cheese, dry and fresh fruit).


A mediterranean diet helps you find the right balance betweek acid and alcaline food
3°) Help your organism eliminate the toxins
Various organs take part in the elimination of « waste » in our body:
– Liver
– Kidneys
– Intestines
– Lungs
– Skin
When the body has too much to do with all the toxins we ingurgitate, you may want to give it a hand. Cleansing the above cited organs / body parts is a good way to better resist and eliminate pathogens.
a) The liver is like a waste processing factory. It filters and transforms it. Some vegetables/fruits enhance these functions: artichoke, radish, garlic, cauliflower, lemon, etc. If you cannot find those where you live or if they are out of season, you can take food supplements that contain then.

Healthy Diet You can also take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.
b) The kidneys eliminate waste too. To help them in this difficult task, it is advised to drink 1.5 liter of water every day.

Drink 1.5l of water every day
c) Intestines stock and evacuate food waste. The intestinal flora plays a major role in our health. It is therefore essential to improve its composition by taking probiotics, which are live bacteria able to restore the flora and protect our body against undesirable germs.
d) The lungs evacuate carbon dioxide. Their action is improved by sports activities, outdoor activities, or yoga practicing (for example).

exercise
e) The skin enables us to eliminate many toxins thanks to physical activity. Moving improves toxin elimination. Other activities can be beneficial:
– Practice hydrotherapy by taking a hot shower for a few minutes. Follow this with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes. Click on that link to know more about hydrotherapy: http://www.gaiamtv.com/article/detoxify-naturally-hydrotherapy
Sweat in a sauna or hammam so your body can eliminate wastes through perspiration.

hammam to detox

  • Dry-brush your skin or try detox foot spas/foot baths to remove toxins through your pores.

EXERCISE, of course! Exercise regularly is the best way to eliminate all toxins. When exercising, breathe deeply to allow oxygen to circulate more completely through your system. Get out of your house, run, swim, cycle, do yoga on a regular basis. Your body will THANK you.

The best way to detoxify is to do it DAILY.
You are getting our point. Detox programs are popular (simple fruit and veggie detox, smoothie cleanse, juice cleanse, sugar detox, hypoallergenic detox [a few examples on http://life.gaiam.com/article/detox-101]) and they can be useful – drinking only fresh fruit and vegetable juices and water for 3-5 days can be an effective way to release toxins.
BUT these detox programs are not as useful as a healthy diet, regular exercises and a healthy lifestyle which enable you to constantly cleanse your body. A healthy diet is really ALL you need. Nutrition and health is about the big picture, the things you do regularly forever, your HABITS, and not what you do for just one week. A four-day detox program will not “eliminate” all toxins accumulated after a year of an unhealthy diet. If commercials tell you that, take them with a pinch of salt! A healthy diet must be a DAILY goal.

Check out goalmap, it will help you define, follow and benefit from a healthy diet routine. You can start your “Healthy diet” goal from now on!

Helathy Lifestyle goalmap

Screenshot goalmap detox

Screenshot goalmap sport & health

If you have any advice/insight on DETOX diets or healthy diets, please SHARE with us!

This article was written with the contribution of Martine Catani who wrote several books about nutrition and life balance in French.

More articles about healthy diets on our blog:

See you soon on goalmap – “All your life goals in one place”

 

 

Tips To Enjoy Your Christmas Meals Without Messing Up Your Healthy Lifestyle

The holiday season is a happy time during which families gather merrily and generally share copious meals! It’s also a time when one usually eats and drinks more than reasonably. The colossal quantity of food and alcohol we then ingurgitate gives our body a hard time and messes up our healthy habits.

Colossal christmas meal

Here is some advice to make these holiday meals a good time that will not rhyme with digestive nightmare or come in the way of your weight and diet objectives.

The key point: the acid-base balance

The acid-base balance is essential for a good health.

A lot of the food that we eat as well as the stress caused by our daily lives can lead to acidifying our body. In order to prevent acidification, which causes muscular tension (contractures), inflammations or skin problems, our body needs to find the right balance between acid food (meat, delicatessen, cheeses, white bread, sugars, sodas, coffee) and alkaline food (potatoes, greens, cottage cheese, dry and fresh fruit). See here a list of acid and alkaline food by Energise for Life to improve your daily diet.

The holiday meals are usually rich in proteins as well as sugar which acidify our body. It is therefore essential to compensate with alkaline food.

1/ Before meals

- Practice your usual sport. Most people give up their practice during the holiday season, it is a mistake! Don’t hesitate to go running or swimming in the morning on Christmas Eve for example, you’ll feel good and will be even happier to enjoy a great meal with your loved ones afterwards.

Solitary running by Clarkmaxwell - Flickr CC

  • Drink a big glass of sparkling water rich in bicarbonate (St Yorre, Badoit, Salvetat in France for example) and eat an apple in order to avoid eating too many snacks which are very high in calories!

2/ During meals

- Eat slowly. Chewing is the first step of digestion. Take your time to appreciate meals! If you happen to be both a geek and a fast eater, you may want to try this connected fork.

  • As a starter, eat vegetable sticks (carrot, cucumber, celery, fennel) with vegetable dips such as guacamoletzatziki,  tapenade and anchovy puree.

  • Shellfish is a very healthy food, full of proteins, vitamins and mineral salts. And with some lemon drops, it’s even tastier and healthier!

  • Limit your bread consumption, especially buttered bread.

  • Eat fresh fruit or confit (fig, apple, onion) with foie gras rather than bread.

  • The Christmas turkey is a central part of the Christmas meal. The good news is that it’s also a source of proteins and it is not a fatty meat. As a side dish, go for mashed carrots, mushrooms, or other vegetables. Chestnuts go well with meat because they balance the acidity of the proteins, but eat them in small amounts because they are very high in calories.

  • Don’t eat too much dessert! The traditional yule log cake is very rich in calories. You can enjoy a small portion with some fruit salad. Otherwise, use the Emiota smart belt invented by our friend @carine_coulm that adapts automatically to your waistline according to your body position and the size of your belly ;-)

  • Alcohol is also part of the party. How wonderful it is to have a glass of champagne before the meal, or wine with the turkey! We are not suggesting that you get rid of it. It wouldn’t be Christmas after all… However, for a better and faster digestion, it is best to also drink sparkling water rich in bicarbonate throughout the meal.

3/ After meals

  • After lunch, go for a walk and get some fresh air. A walk in the countryside will facilitate oxygenation which is essential to detox, and will make a nice family time.

  • You can finish your meal with a detox herbal tea (containing black radish, rosemary, artichoke, dandelion, lime tea).

  • The day after, practice a physical activity in order to detox, get some fresh air and don’t hesitate to drink lots of herbal tea.

You should be proud of your healthy lifestyle. It’s a lot of work to get there. Don’t let a few meals ruin months of efforts. Apply the tips listed here and you will be in great shape to kickstart 2015. Feel free to leave us your details at goalmap to test our beta version as it comes online in the next few weeks. It will help you set and track all your life goals. Here is how it will look:

Have a healthy diet - goalmap screenshot

If you have other tips to share with our community to get the best out of the holiday season and be fit for the new year, let us know!

The goalmap team wishes you a very happy holiday season!

 

This post was written by our guest writer and nutrition expert Martine Catani, and graciously translated from French by her daughter Tiphaine – many thanks to both for their kind contribution to the goalmap community.

Photo: solitary running by clarkmaxwell – Flickr – CC

A World Tour by Bicycle with My Girlfriend

World tour bike by a couple
Arthur and Caroline cycling in the Andes – Salta, Argentina

Why this goal? How did it come up?
We knew we wanted to travel for a year after our graduation, but we’re willing to do something special. Traveling by bicycle appeared to be an excellent challenge!

When I first told my family about it, they smiled. I would never do that: too many issues to be solved: I’m not a handyman; how could a girl travel by bike for a year; how could we, as a couple, support the challenge; how could we choose the itinerary; avoid accidents, sicknesses, injuries…

But these doubts didn’t affect our resolution to go for it.

How did it go?
We cycled through Europe, India, South-East Asia, Latin America… There were tough times – but we did it! 12 months, 18 countries, 13 000 kms, 4 hours of cycling per day and many unforgettable adventures. We are so proud of it! We know that it will remain, for the rest of our life, one of the most beautiful experiences we’ll ever live.

Do you have some advice to share with the community?
If you are willing to go on a very long journey:

1/ Collect information. It is essential to start somewhere. We started reading blogs, forums to get advice on bicycle-touring: which equipment? Is it possible for a girl? Which countries are safer? Hundreds of hours reading blogs in order to start getting an idea of what it could look like.
2/ Think positive. Collecting information on the Internet can be quite scary: on forums or blogs, lots of travelers write about their bad moments, their accidents… While it is important to be aware of issues you could face during your trip, you shouldn’t focus on these. Think positive!
3/ Make it social. Once you tell your family/friends that you’ll go, you cannot abandon your project. Moreover, talking to others will make you think about your project, clarify and improve it thanks to their suggestions.
4/ Create a Facebook page and a blog: same as point 3, once we created a Facebook page, we could not back out, we had to do it. Hundreds of people had “liked” our project on FB, it was too late. It was a new source of motivation for us: our project had become public, we had to do it for others, and not only for ourselves.

Global tour bike with my girlfriend
Joy of accomplishment and warm welcome back to the two heroes in Lyon, France

What about the tools and gear required?
For such an adventure, having reliable equipment is crucial. As many cycle tourers, we bought Ortlieb panniers and a Brooks saddle, both proved to be very solid. We were also happy with our bikes (Decathlon Riverside 7) as we didn’t face major issues. Concerning multimedia equipment, I would recommend taking a very light computer or a tablet, and a small camera. Travel light; you will feel the difference when climbing the Andes ;)

What’s next?
My next goal is to create a blog on tour cycling. Indeed, we noticed during our journey that it was hard to gather information as there is no website that centralizes everything. We hope to develop this as soon as we can. And of course we will go touring whenever we can: Iran, Mongolia, and Colombia are on our wish list.

A word to inspire others?
“The world is a book and those who do not travel only read one page.” Saint Augustine

This post is part of our “They did it!” series. If you also have a goal story you want to share with the community, we would love to hear from you at social@goalmap.com.