“Goodbye Comfort Zone”: où l’on parle de sortir de sa zone de confort et de développement personnel

Sortir de sa zone de confort. Tester de nouvelles choses. Prendre le risque de se lancer. Plus facile à dire qu’à faire ! Et pourtant, il est bon d’essayer des choses nouvelles. Au final, notre champ d’expérience est limité. Il y a plein d’activités que nous n’avons jamais essayées. On ne devine pas facilement ses passions a priori. Comment savoir que les fonds sous-marins vous enthousiasment si vous n’avez jamais essayé la plongée ? Comment deviner que vous êtes mordu(e) de bande dessinée si vous n’en ouvrez pas une ?

Hanine, jeune cadre lillois passionné de développement personnel, a pris l’habitude de s’exposer à la nouveauté. Fin 2015, il a décidé de sortir de sa zone de confort en créant le blog “Goodbye Comfort Zone” pour lequel il réalise un défi quotidien pendant un an.

On a vraiment adoré le concept (et en plus on s’est aperçus qu’Hanine était un utilisateur de goalmap !), on a donc proposé à Hanine de répondre à quelques questions pour nous présenter sa super initiative. Longue vie à Goodbye Comfort Zone !

 

Salut Hanine ! Peux-tu nous expliquer le concept de « Goodbye Comfort Zone » ?

Goodbye Comfort Zone Hanine

Bonjour Arthur ! Je me suis lancé le défi de sortir de ma zone de confort en réalisant un challenge différent par jour pendant 365 jours. Il peut s’agir de quelque chose qui me fait peur, d’essayer une nouvelle activité, d’adopter une nouvelle habitude (ou d’abandonner une ancienne), etc. «Goodbye Comfort Zone» est le nom que j’ai donné à ce projet que je partage au jour le jour sur mon blog et mes réseaux sociaux.

Comment t’est venue l’idée de créer ce projet ?

Fin 2015, j’ai dressé une liste de mes objectifs pour la nouvelle année (très original comme démarche !). Parmi cette liste, figurait la création d’un blog de développement personnel. L’objectif premier de ce blog devait être de m’imposer une discipline basée sur la pression sociale afin de passer à l’action au lieu de me contenter de lire des livres, suivre des formations ou regarder des documentaires de développement personnel.

De plus, je ne voulais pas créer un énième blog de développement personnel répertoriant des articles de conseils abstraits pour “améliorer sa vie en X points“.

Défis Hanine Goodbye Comfort Zone

Quels sont les 3 défis quotidiens que tu as relevés qui t’ont le plus plu jusque-là ?

Je vois chaque défi comme une pièce du puzzle de mon développement personnel.
J’y vais presque toujours à reculons et plein d’appréhension mais je finis souvent par y prendre plaisir ou au moins à en tirer une leçon. Si je devais citer trois défis qui m’ont le plus marqué, le premier qui me vient à l’esprit est celui d’avoir partagé un repas avec un sans-abri et d’avoir pris le temps d’écouter son histoire. Cette expérience m’a vraiment mis une grosse claque et m’a permis de voir beaucoup de choses autrement.
Le rythme que je me suis imposé de deux livres par mois est probablement l’un des défis les plus enrichissants que j’ai pu faire (et ce n’est pas fini).
Enfin, celui d’être parti en weekend tout seul dans un pays étranger m’a vraiment beaucoup plu. À tel point que j’ai décidé de le refaire régulièrement (une fois par mois dans l’idéal).

 

Que va-t-il se passer quand l’année sera terminée ? Quels sont tes projets pour la suite ?

Je n’en ai pour l’instant aucune idée. Ou pour être honnête, j’ai des milliers d’idées mais pour l’instant je reste concentré au jour le jour sur mes défis. Je fais entièrement confiance à la meilleure version de moi-même que je serai devenu au bout de ces 365 jours pour décider de la suite de l’aventure.

if-youre-going-to-doubt-anything-doubt-your-limits

Quelle est ta vision du développement personnel ? Comment devient-on une meilleure personne selon toi ?

“Même le dernier d’une course est devant tous ceux qui ne courent pas.” J’adore cette citation !

Le développement personnel a souvent l’image d’une discipline ennuyeuse, mystique voire trompeuse. Je ne partage bien évidemment pas cet avis mais cela ne me choque absolument pas. Il n’y a en apparence rien de plus contre-nature que de vouloir influencer son destin.

Le développement personnel implique de se porter responsable à 100% de ses échecs et de passer à l’action en sachant que les résultats ne seront pas immédiats. Tout le monde n’est pas prêt à faire face à une telle dure réalité, on a appris à justifier la réussite par de la chance (ou de la triche) et l’échec par une palette infinie d’excuses.

Enfin, toute quête d’accomplissement doit, selon moi, commencer par une profonde introspection personnelle afin de définir des objectifs de vie compatibles avec ses propres valeurs et convictions. Si vous tapez le mot-clé réussite ou succès sur un moteur de recherche ou un réseau social, les résultats seront dominés par des images de liasses d’argents, de jet privés, de yachts et de voitures de luxe… L’épanouissement personnel est bien évidemment beaucoup plus profond que ces symboles superficiels.

Quelles étaient tes bonnes résolutions pour 2016 ? Où en es-tu ?

J’avais établi une liste de 14 objectifs pour 2016. À l’heure actuelle, j’en ai déjà concrétisés 8.

Parmi ces bonnes résolutions je peux citer le fait de créer un blog original de développement personnel et d’y publier au moins un article par semaine (bon, je suis passé à un article par jour ^^), de faire du sport régulièrement (j’en fais presque 7 jours sur 7), de manger beaucoup plus sain, de lire plus de 12 livres sur l’année (objectif qui sera probablement doublé), d’ouvrir un compte d’épargne et de commencer à économiser… Des choses pour la plupart basiques mais que j’avais bien détaillées et quantifiées en suivant la méthode SMART.

Défi Goodbye Comfort Zone: aller faire du sport en rentrant de vacances

Quels sont tes objectifs sur goalmap ?

D’abord, je tenais à préciser que j’ai découvert l’application goalmap sur l’AppStore par hasard (plus précisément en tapant le mot-clé « développement personnel ») et que j’avais commencé à l’utiliser bien avant que l’on soit rentré en contact via les réseaux sociaux.

objectifs-hanine-sur-goalmap

J’ai trois types d’objectifs sur goalmap :

  • Les quotidiens : notamment les étapes de ma routine matinale, le fait de me fixer 3 objectifs à réaliser dans la journée, boire 1,5 litre d’eau, boire un thé vert, envoyer un message ou appeler 3 personnes différentes.
  • Les hebdomadaires : comme courir au moins une fois par semaine ou limiter les sorties à deux fois par semaine.
  • Les mensuels : lire deux livres par mois, économiser un certain montant par mois, partir en weekend au moins une fois par mois.

Justement, il y a un vrai engouement autour de la routine matinale en France depuis l’arrivée du livre d’Hal Herold. Parle-nous un peu de ta routine matinale

Je fais évoluer ma routine matinale au fur et à mesure pour l’adapter à mes objectifs et à mon style de vie.

En ce moment, je me réveille à 5h45 en semaine. Mon réveil se trouve à l’extérieur de ma chambre, je suis donc obligé de me lever et de descendre les escaliers en bois de la mezzanine, ce qui limite le risque d’être tenté par le bouton Snooze ! À moitié endormi, je commence par enfiler ma tenue et mes chaussures de sport avant de boire un grand verre de citronnade. 6h, direction la salle de sport pour une trentaine de minutes d’exercices de musculation (à jeûn).

À mon retour, je prends un petit déjeuner sain en lisant un article de développement personnel, je prends ensuite une douche bien chaude puis froide les 30 dernières secondes. Puis j’entame un séance de méditation que je termine avec des exercices de visualisation et d’affirmation. Enfin, sur mon trajet quotidien de 30 minutes en transports en commun, je lis un livre de développement personnel.

Quels sont tes conseils pour ne pas perdre la motivation et atteindre ses objectifs ?

Les deux choses qui ont le mieux marché pour moi sont :

- D’abord de me trouver des partenaires d’excellence, des personnes devant lesquelles je m’engage et à qui je dois « rendre des comptes ». Ce peut être un coach, un(e) petit(e) ami(e), des ami(es), des inconnus sur les réseaux sociaux… C’est vraiment un puissant levier psychologique.

- Ensuite de transformer mes objectifs en petites habitudes quotidiennes à adopter une par une. Il est par exemple beaucoup plus facile pour notre cerveau de commencer par s’habituer à faire 10 minutes de sport par jour que de devoir trouver la motivation d’aller à la salle de sport une ou deux fois par semaine pendant une heure. L’idée est d’adapter l’intensité de l’habitude progressivement afin de maximiser ses chances de garder le cap sur du long terme.

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Si vous avez aimé cet article, n’hésitez pas à le partager avec vos amis. Hanine et goalmap vous en serons reconnaissants ;) Retrouvez les défis quotidiens de Hanine pour sortir de sa zone de confort ici. Et pour entrer en contact avec lui sur les réseaux sociaux (il répond à tous les commentaires ;) ), c’est par là: Facebook, Instagram, Twitter

Si, comme Hanine, vous voulez vous fixer des objectifs et tenir vos bonnes résolutions, téléchargez goalmap gratuitement. L’application est un partenaire pour votre développement personnel qui vous aidera à définir, suivre et réaliser tous vos objectifs. Des dizaines de milliers de personnes se sont déjà fixé des objectifs sur goalmap, rejoignez notre belle communauté de personnes motivées :)

app_fr goalmap application play store

Pourquoi on ne tient pas ses résolutions et comment y remédier !

Chaque année c’est la même chose: le passage à une nouvelle année nous motive pour prendre de bonnes résolutions. Faire plus de sport, arrêter de fumer, économiser de l’argent, se réveiller tôt, etc. On part sur les chapeaux de roue mais au bout de quelques semaines la détermination s’émousse. Vous vous souvenez des résolutions que vous avez prises l’année dernière ? Pourquoi vous n’avez pas réussi à les tenir ? Chez goalmap, nous sommes persuadés que chacun peut tenir ses résolutions, à condition de suivre quelques principes simples à découvrir dans cette infographie. Puisse 2017 être l’année de tous les changements !

Téléchargez goalmap maintenant, l’appli pour tenir vos résolutions 2017 :) Elle vous aidera à définir, suivre et réaliser tous vos objectifs personnels. Plusieurs dizaines de milliers de personnes poursuivent leurs objectifs sur goalmap et restent motivés grâce à l’appli, rejoignez-nous !

application goalmap app store

goalmap application play store

5 Tricks For a Successful Return From the Summer Holiday

I hope you had a pleasant and restful summer break! On my end, I tried to walk the talk and follow the advice we shared on this blog in June on active holidays. So I spoke at the 2015 Quantified Self conference in San Francisco, swam joyfully across the Bosphorus -from Europe to Asia!- in Istanbul, and sailed around Malta. Sweet life… But now, like for most of us, it’s time to get back to work. Did you get back to the office with a large smile, a good tan and a revived motivation? Or, on the contrary, are you struggling to adjust back to the work rhythm? Whatever scenario applies to you, the return from the summer break is an important inflection point in our yearly cycle, and we would like to share some thoughts on how best to manage the transition. Ready to rock?

Changes in work routine

#1. Make little tweaks to your work routine – The little things we do every day add up to a lot. We can transform our lives for the better by making small changes, step by step. If we try to do it all in one go, we may face failure and discouragement. Let’s be focused and change very specific things, one or two maximum at a time. Now is the best time of the year to do it. You went away for some time. You forgot your computer password, your old habits are a bit rusty.

So let’s create new ones! Here are some ideas if you need inspiration:

  • Don’t check your emails first thing when you wake up or arrive in the office;
  • Bring your toothbrush to the office and brush your teeth after lunch;
  • Take the stairs twice a day, not the lift (that’s the one I’m going for, I took the step by step approach very literally!)
  • No lunch break at your desk;
  • Set yourself a hard stop to go home, don’t linger around – it will make you more productive and straight to the point;
  • Have coffee (or tea!) every week with someone you don’t know so well.

Take the stairs not the lift

Take one or two and go for it. Be disciplined at the beginning, and soon you will have changed one of the little bricks of your life – it’s a Lego game! Importantly, this will start a virtuous circle and encourage you to more, and show you that you have control over your life. You are the architect!

#2. Do one thing in the morning – Our schedules sometimes get busy and impredictable during the day. Things move, new commitments emerge. Your good resolution to go to the gym after work evaporates after an exhausting work day. Yeah, we’ve all been there… My advice is to do one productive thing before work. This time is yours: no phone calls, no last minute meetings, no excuse. I’m not saying you should wake up at 04:00, change your sleep patterns and become a super(wo)man overnight. No, just wake up 20 or 30 minutes earlier, and do something constructive, like:

  • Do a short 15-to-20 minute meditation that will clear up your mind and set you off on the right foot;
  • Have a proper breakfast if you tend to skip this most important meal (eat breakfast like a king, lunch like a prince, and dinner like a pauper);
  • Read for 20 minutes, preferably fiction;
  • Don’t rush into the day, try to remember your dreams as you wake up and write them down – you’ll sharpen your cognitive skills and learn a lot about yourself.

Do things in the morning

#3. Take electronic breaks – In our hyper-connected lives, we are continuously solicited by the outside world. Everything screams for our attention. With our mobile phones, we get tracked and pursued without mercy: a notification popping here, another there, then a chat starting, marketing emails spamming your inbox, etc. It never stops. This information overload becomes extremely polluting and stressful if you react to everything and feel guilty or deprived when you don’t. Be selective, filter the noise in the communication flow, turn off useless notifications, and unsubscribe from marketing emails.

Don’t become a slave to your smartphone – use it to your advantage (it says smartphone), not to your detriment.

The world is not going to stop if you don’t check it every five seconds. Do you think it makes you look dedicated and responsive? Think twice, multitasking (switching from one task to another all the time) actually makes you stupid and inefficient. Focus instead on these three things:

  • Don’t watch your phone first thing in the morning. It’s not good for your mental health. Personally, I wake up, get ready, have breakfast, drive to work, settle down, establish my priorities for the day, grab an espresso and only then I allow myself to check emails. Try it out, you will feel more less tense;
  • Don’t watch your phone / computer last thing before sleeping. It will affect your sleep quality;
  • Don’t watch your phone / emails continuously, do it by batch (two or three batches a day is great, try first one per hour and space them out further).

Information overload in our hyper-connected lives

#4. Stop watching TV – Improving life can basically be achieved in three ways: (a) by doing new things, (b) by replacing existing behaviors with better ones, or (c) by putting an end to bad habits.

While most of the advice available gravitate around things we should do, it is very important to consider also those we should NOT do.

You can get incredibly positive results by simply stopping negative things (double negation). TV clearly tops the list when it comes to bad stuff. Europeans spend on average 3 hours of their day watching TV. For Americans, it’s 5 hours! Can you imagine how much of a time drain that is? All the productive things you could do with this precious time? There is a life out there waiting to be lived to the fullest. Read more about this topic in our earlier post.

#5. Focus on quality – I  saw that guy at the gym today on the rowing machine. He was calling someone, had his phone in one hand, and was loosely pulling the handle with the other hand. Well, he may have been to the gym, but does that really count? How much did it get out of that workout? It’s not only about doing things, it’s about doing them well.

Quality matters. Don’t rush into things just to tick the boxes. Give your full attention to the task at hand.

I gave you the example of the guy in the gym. Sometimes I do the same. For example, I am learning Russian and one of my targets is to study 3 hours per week. For the sake of hitting my weekly target, I find myself at times listening to a Russian radio station without paying attention: my mind wanders away and I start doing something else, checking a website, etc. This doesn’t work, it doesn’t get me any closer to the end goal (speaking Russian). Quality, quality, quality! Let’s not just check in carelessly into activities. One thing at a time. Zoom in. You’ll get 10 times more out of the same amount of time.

If that’s something you struggle with, try to plan ahead, have a structure in mind for what you are going to do. You will avoid wandering erratically. Another good idea is to have an end goal to validate the relevance and quality of the habits you want to put in place. If I study Russian carefully, I should be able to have a conversation with a native speaker. If I run twice a week, I should be able to finish a 10k race. Having an end goal is motivating, potentially rewarding, and is a good acid test. Vice versa, if you just have the end goal, you should make sure that you build the habits that will get you there. That will make the whole process iterative, efficient, and enjoyable.

Focus on quality

Let’s be the architects of our own lives!

Try some of these tricks and let us know how it goes. Experiment with yourself, build, rebuild. Make even just one change – it will show you that you have control over your life. We all have. Let’s be the architects of our own lives!

If you’ve enjoyed reading this article, share it with your friends and spread the love on social media (left part of your screen :) )

If you are struggling to adjust back to the work rhythm or if you have other suggestions for a successful return from the summer holidays, share with us your insights, we love to hear from you!

More articles on the goalmap blog that you might like:

See you soon on goalmap - All your life goals in one place

How goal mapping will help you achieve your life goals

Are you serious about your personal development? Do you intend to have a fulfilling life? Do you make resolutions to improve your life when New Year comes?

Did you answer yes to any of the questions above? That’s great! Then you must have a goal map. What??! You DON’T??! Well, let’s look at the bright side: then there is definitely room for improvement in your life. Let’s see how we can help!

First things first, what is a goal map?

You can be the most talented individual on the planet, yet if you don’t plan ahead there is little chance that you will reach your full potential. Planning is everything! So before you even start  your journey toward your personal objectives, make sure you design a goal map.

A goal map is a roadmap for your life. It is a single document that has all your personal objectives clearly laid out. A goal map encompasses your objectives in all areas of your life, from physical to social, from professional to spiritual, financial, cultural and so on. The various aspects of your life are all interdependent. Your life pursuits and hobbies compete for the same limited resources: your time and your energy. You need to look at your life as a whole! The great thing about a goal map is that it is comprehensive.

Goals in your goal map must be S.M.A.R.T. goals:

  • Specific: your goals should be detailed. You can’t hit the bull’s-eye if there is none. Don’t say “I want to lose weight” but rather “I want to lose 4 kilos by year-end” (target quantity and date are important).
  • Measurable: your goal should be quantified so that you know at any point in time whether you are on track or not. This will enable you to follow your progress on a regular basis.
  • Achievable: don’t over-plan, be realistic, your objective must be within reach. If it’s too big, then try and break it  into smaller manageable goals that you can achieve step by step.
  • Relevant: your goals must be relevant to you, connected to your deepest aspirations and aligned with your personal values.
  • Time-bound: that’s really important, your goal should have a deadline, let’s not beat around the bush. Without a deadline, a goal is not a goal, it’s just a wish…Why everyone needs a goalmap

It is key also that your goal map be easy to access at any time and consulted often. It must be a living document that gets updated on a regular basis depending on your results and the evolution of your priorities over time.

Here is a couple of screenshots of what my goal map looks like (screenshots from my account on the website goalmap.com):

goal mapping on goalmap.com

goal mapping on goalmap Damien Catani

Now that we’ve explained what a goal map is, let’s see why you should definitely all have one!

#1. Take control of your destiny

By designing your own goal map, you start taking control of your destiny. You plan, you decide, you execute: you are your own programmer. It’s YOUR life, you should be in the driver seat. Write the storyline and shape your own life as opposed to passively dragging along.

#2. Articulate what you really want

What is it exactly that you REALLY want in life? Work hard and get promoted or spend more time with family? Play the piano? Read every day? You have to know what makes you truly tick and choose objectives that are aligned with your values and principles. Number 1 rule: follow your heart!

When you start going into the details of what you want to achieve out of your life, you will soon realize that some of the things that you have in mind are actually pretty vague. Goals that are vague are not actionable.

This is one of the main benefits of a goal map: it pushes you to clarify for yourself what truly matters to you. Once you have this clarity, you know which path you should take. You can start walking that path and track your progress as you walk along.

#3. Prioritize and achieve more

As we said earlier, all the goals we want to achieve require the same resources: our time, energy and money. These resources being limited, we need to make choices. A goal map will help you make these choices.

It’s like using a GPS to plan your life journey. Perhaps you should explore this region first and this other country next rather than going back and forth and running out of fuel. If you want too many conflicting things, you’ll end up getting none. A goal map will provide you with the bird’s-eye view of your life to identify these conflicts and bottlenecks.

reach your goals goal-mapping

It’s not only about identifying conflicts, it’s also about finding synergies between your aspirations and building positive articulations between your activities. Sport can help you manage your stress better and be nicer to others as a result, meditating can provide a useful spiritual relief after a long day at work and help you think clearer, etc. With a goal map, you can articulate these positive loops together.

#4. Know where to go

set clear targets for your goals: goal-setting

Thanks to the action plan you’re making, you will simplify the process of decision-making in the future. The path to action is clear, decisions are simple: you avoid useless stress. You’ve set up your GPS, now just follow the instructions! You don’t have to worry every minute about where you are and whether you’re going in the right direction. Just check your monitor from time to time and adjust the trajectory if needs be.

#5. Know yourself

This is arguably the most important at the end of the day: a goal map helps you know yourself better. It is a mirror, a tool that facilitates the dialogue with yourself.

What do I want to do during the coming year? What level of effort am I ready to make to achieve my goals? Why do I procrastinate for this one and not for that other one? What does really matter to me? What makes me happy? By defining and refining which goals you aspire to pursue, you foster a deep conversation with yourself. It is a process through which you both question and build your identity. This is the way to authentic happiness.

A goal map is a tool that facilitates the dialogue with yourself

Knowing others is wisdom, knowing yourself is Enlightenment.” – Lao Tzu


Download the goalmap app and start designing your own goal map.

RC-AirSimAppStore

googel-play-badge

7 Good Reasons to Try Crossfit…

Crossfit? You probably heard of it, it has been the hottest workout trend for the last few years in the USA and starts getting fans in Europe. But do you know what that really is? We recently registered for sessions at the Reebok Crossfit Louvre in Paris to present you what CrossFit is and why, on our opinion, you should try it.

So, what’s CrossFit?

CrossFit was created a few decades ago by gymnastics coach Greg Glassman in California. It’is a conditioning program that combines aerobic conditioning, Olympic weightlifting, gymnastics along with classical training elements like kettlebells, rope climbs, tire flipping and sledgehammer into daily WODs (workouts of the day). Primarily used by military, police and fire academy trainees to get in shape, it spread quickly in the US and then worldwide. Now CrossFit is a sport of its own, it even has its official Games, which take place each July to designate the “Fittest of Earth”.

CrossFit is about repeating functional movements from many disciplines, sweating and suffering, Of course, you should be careful with injuries when starting, the best thing is to start with a regular lesson or with a friend who knows the rights movements to adopt.

Why we think you should try CrossFit

1/ It actually works

I am not talking about myself here…;) I have not done enough sessions to claim that! No, I am talking about those thousands of people who say that CrossFit really works. Scientifical studies also prove Crossfit efficiency: Ohio State University exercise scientists showed in 2013 that participation in a CrossFit program significantly improved VO2 max and decreased body fat percentage in both males and females across all levels of fitness.

Want to see the result of an intense CrossFit preparation? Watch 300, the movie: the actors practised Crossfit for 3-6 months before the movie. Ok, this is probably too much though…

2/ It’s not just about strength…

CrossFit is not just about strength. Because of the variety of programs, CrossFit can also increases your endurance, flexibility, speed, coordination. It does not just help you gain muscle, it also strengthens your cardiovascular system, helps you lose body fat…CrossFit athletes are not just weightlifters, they are complete athletes supposed to be able to run a 10K but also do long jumps,bar tractions, box jumps, and pull-ups…And this is cool!

crossfit vb - 7 good reasons to try CrossFitImage by Flickr user Amber Karnes under Creative Commons license CC BY NC ND 2.0

3/ There is no workout routine…it’s FUN !

CrossFit workouts are varied, include combinations of different exercises and are intense. Yes it’s hard but that means you won’t get bored!

The good thing is that this diversity builds a strong body adapted to multiple sports and activities. We told you it’s not just about strength!

The Kandahar CrossFit Hero WOD

Image by Flickr user under Creative Commons License Kandahar CrossFit CC BY SA 2.0

4/ It’s actually useful in the real life

This is at the center of the CrossFit philosophy. Workouts must help to have a more functional body. Crossfit utilizes movements that your body is meant to do on a daily basis. So it emphasizes real-world movements that improve our body functionality.

5/ It’s not just about sports, but more about a healthy lifestyle

The CrossFit movement involves much more than just workouts. Eating well is critical in the Crossfit philosophy and many CrossFitters eat a Paleo diet that avoids any foods that were not available at our Ancestors’ time, including dairy products, grains, legumes, processed oils, and refined sugar (a diet that favorably induces body fat reduction, increased lean body mass, and better exercise performance). That’s the reason why we love Crossfit at goalmap. It matches perfectly our vision of fitness.

Staying fit is not just about exercise, it’s also about a healthy lifestle which includes, among other things, eating well. Read our article if you didn’t do so!

Paleo diet goalmap6/ You join a genuine community:

That’s the first thing that struck me when doing my first session at the Reebok Crossfit Louvre. Both the staff and other CrossFitters welcomed me warmly. Community is at the center of the CrossFit experience and you’ll probably make new friends. You meet like-minded people, you greet, encourage them, support and help each other, share suffering. You will for sure create strong bonds with others.  And guess what?

Research proves that working out with other like-minded individuals results in greater performance during exercise.

10884456053_b7a2da99c9_zImage by Flickr user Runar Ellersten under CC BY NC ND 2.0 license

7/ It’s easily scalable…

Many Crossfit workouts only take twenty minutes so it’s not too time-consuming. Plus most of the workouts can be done at home, at the park, or just a regular gym with no or minimal equipment, so you can start CrossFit just by the time you’re reading this ;)

You practise CrossFit? Share with us the reasons why you love CrossFit in the comments section !

More articles on goalmap blog about fitness:

“Hit(s) the gym” – the ultimate workout motivation playlist, by goalmap

Hi there! It’s mid-March already! How are you doing with your New Year’s resolutions? Are you going to the gym once or twice a week as you had planned? If your motivation is fading away, don’t worry, we’ve put together for you an ELECTRIFYING song playlist that will PUMP YOU UP with energy!

Keep strong through your workouts and be more resolved than ever to push yourself to the next level. Music is proven to have a strong impact on our brains, especially during intense exercise – you don’t want to miss out on this 100% natural performance booster! This Spotify playlist lasts for 1h15′ so you can have it on for your entire workout. We focused on electro and US rap songs with a fast BPM to push you through intense gym sessions. There may be a few artists you don’t know in there whom we are happy to introduce to you – because we LOVE them! Others should sound more familiar.

We’ll hope you’ll enjoy the playlist! Did we miss your favorite workout track? Share with us your favorite gym songs and we will add them to the playlist. If you don’t yet have personal goals to strive, that should be your first step. Come and do it at www.goalmap.com – it’s free.

#Becomewhoyouare

You need a Spotify account to listen to this playlist, so create an account if you don’t have one already. You should have one anyway, Spotify is awesome!

More articles to find motivation and achieve your goals in life:

Top 10 Most Inspirational Sports Movies

Inspirational movies can change your life for real.

They have the power to awake strong emotions in ourselves. They give you the strength to achieve great things. They make you want to fight hard. They make you want to train harder. They make you want to run the extra mile. They inspire us to become the best we can be…

Here is a selection for you of 10 brilliant sports movies to push you up! You can find all these videos on our Youtube page too.

Remember the Titans (2000, directed by Boaz Yakin, starring Denzel Washington)

Remember The Titans is based on a true story, which tells the story of a coach’s struggle to integrate a high school football team in the early 1970s. Great performance by Denzel Washington, of course. 

Miracle (2004, directed by Gavin O’Connor, starring Kurt Russell)

The story behind Miracle is one of the most famous events in US sports history:  the U.S. Men’s Hockey team’s victory over the Soviet Union at the 1980 Winter Olympics.  The movie captures the drama of that time -Cold War- and shows how symbolic this game was for the whole world. 

Rocky I (1976 , directed by John G. Avildsen, starring Sylvester Stallone)

What would our list be without Rocky ? No need to tell you the story of this great movie. The «Gonna Fly Now » music theme has been used all around the world, the training scene where Rocky is running in Philadelphia became one of the most famous scenes of cinema… Rocky is not just about boxing of course, it’s also a tribute to the American Dream.

Rocky won three Academy Awards in 1977, including Best Picture.

Coach Carter (2005, directed by Thomas Carter, starring Samuel L. Jackson)

Samuel L. Jackson is surely one of the best actors in recent times. In this movie, he plays the role of a high school basketball coach who is determined to bring out the best in his athletes. Coach Carter is also about racial tension and difficult cooperation between communities.

Chariots of fire (1981, directed by Hugh Hudson, starring Ben Cross, Ian Charleson, Nicholas Farrell)

The best running movie of all times, Chariots of fire tells the fact-based story of two British athletes in the 1924 Olympics: Eric Liddell, a devout Scottish Christian who runs for the glory of God, and Harold Abrahams, an English Jew who runs to overcome prejudice. The opening scene shown on our playlist is still in all memories: the Chariots of fire theme song by Vangelis fits perfectly on a running playlist. The movie won four Academy Awards in 1982 including Best Picture and Best Original Score.

Million Dollar Baby (2004, directed by Clint Eastwood, starring Hilary Swank, Clint Eastwood)

The relationship between the coach (Clint Eastwood) and the athlete (Hilary Swank) is very inspirational : Clint Eastwood is a tough coach that will help her improve every day. This movie makes you want to train harder, and run that extra mile or do those extra push ups which will make a difference. Great performance by both actors. The film won four Academy Awards, including Best Picture!

The Fighter (2010, directed by David O.Russell, starring Mark Wahlberg, Christian Bale)

The Fighter is also based on a true story. Another movie about the coach / coachee relationship, but also about the relationship between two brothers, complicated by the fact that one is a drug addict. The atmosphere of the 90s is perfectly captured.

Any Given Sunday (2000, directed by Oliver Stone, starring Al Pacino)

“Life is a contact sport” tells the advertising poster – there are some contacts indeed in this movie about American football ! Al Pacino’s speech displayed on our playlist is probably one of the most inspirational speeches in the history of cinema.

Inch by inch, play by play, till we’re finished (…) That’s a team, gentlemen and either we heal now, as a team, or we will die as individuals. That’s football guys.

With such a speech, and such a coach, you HAVE to surpass yourself.

Rush (2013, directed by Ron Howard, starring Daniel Bruhl, Chris Hemsworth)

Great movie about the true rivalry between two champions, the two race car drivers James Hunt and Niki Lauda during the 1976 Formula One season. Their relation is a mix of intense competition, fear but also respect. We don’t want to spoil it for you – so watch it!

Invictus (2009, directed by Clint Eastwood, starring Morgan Freeman, Matt Damon)

The movie title is inspired by a Victorian poem by the English poet William Ernest Henley that Nelson Mandela had written on a paper in his prison cell to keep faith during his years in prison – 27 long years ! This biographical sports movie describes the events in South Africa before and during the 1995 Rugby World Cup hosted in that country: how sports can help build a nation and fight discrimination.

It matters not how strait the gate, How charged with punishments the scroll,

I am the master of my fate, I am the captain of my soul. 

We selected only 10 inspirational sports movies, but there are plenty! Do you have other movies in mind that made a big impact on you and pushed you to change your life? Share them with us in the comments section and we’ll add them to the list!

More articles to keep you motivated on goalmap blog:

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”

 

 

The 6 Do’s and Don’ts of New Year’s Resolutions

Here we go: a new year has started again! “A new year, a new me”, think most of us. We get really excited and start making resolutions for the coming year. The truth is though that we rarely stick to them. A few weeks of good effort at best, sometimes a miraculous couple of months, and we get back to our old self. Do you even remember your resolutions of last year? What’s going wrong? How come we are so bad at staying the course? Is there anything we can do? I think yes. I won’t argue that there is a one-size-fits-all miracle cure to make all our dreams come true, but we can definitely do better. Here are a few do’s and don’ts to have in mind this year if you want to make resolutions that will actually change your life.

Funny-new-years-resolutions-calvin-and-hobbs

Don’t #1: Don’t hurry up and come with the first resolutions that come to your mind – there’s no rush.

Do #1: Make a proper assessment of your situation. If there is a time when you should take your time, it’s now. Follow the carpenter’s rule: “Measure twice, cut once”. Conduct a proper reflection. What are the goals you have for which you tend to procrastinate? Why is that? What are the values you really believe in? Who do you really want to become?

Don’t # 2: Don’t focus on one single area of your life where you want to fix things. Don’t have a compartmented approach to your life.

Do #2: See your life as a whole – everything is interdependent. When you sleep well, you feel happy and refreshed, you’re more efficient at work, you leave the office earlier, you have time to exercise, you then feel good, you sleep well, etc. Goals and activities also compete for the same limited resources: your time, your energy and your money. An integrated approach is therefore necessary.

Don’t #3: Don’t come with an endless list of 100 goals and start pursuing all of them. This is a recipe for disaster. You will fail, feel demotivated, and fail again. It’s a vicious circle.

Funny-new-years-resolutions-someecards

Do #3: Focus! Be selective. Only your most important goals must make it to the list. A solid core of 5 to 10 goals is enough to start with. You can always add later if you feel comfortable and are on track with most of them.

Don’t #4: Don’t limit your thinking to end goals only or “BE” goals (e.g., being rich or being fit).

Do #4: Think in terms of processes and products. Products are the end results, and processes are what it takes to get there. If you want to become richer, you have to take control of your personal finance, repay your mortgage, and save money every month. If you want to be fit, you have to mind your diet, sleep well, drink a lot of water, exercise a few times a week, plan to run a marathon etc. By the way, all these goals are available on the goalmap app, you can join and personalize them :)

Funny-new-years-resolutions-demotivational-posters

Don’t #5: Don’t think resolutions are a once-a-year type of exercise. If you think so, chances are that you will be in the exact same place next year – yes, the same as last year, that’s the one!

Funny-new-years-resolutions-what-is-a-new-years-resolution

Do #5: Follow up regularly on your resolutions. Review them on a weekly basis at least. You must know where you stand at all times. Making successful resolutions is a process, not a one-off event. It’s an iterative process – make yourself accountable.

Don’t #6: Don’t write your resolution on a piece of paper. You’ll lose it again.

Do #6: Get a proper tool and methodology to set, review and manage your goals. Go digital, your goals need to be accessible, all in one place, editable at any time and your progress against them need to be easily measurable. That’s exactly why we are creating goalmap, a free goal setting app to help people fight procrastination and reach their life goals. Start the perpetual motion of self-realization and make 2016 the first year of the rest of your life with goalmap!

Goals on goalmap goal-setting app


To stick to your 2016 resolutions, you can download our free iOS and Android app here:

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If you enjoyed reading this post, please spread the love on social networks ;)

Funny New Year’s resolutions images by dumpaday.com

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