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 2018 être l’année de tous les changements !

 

Téléchargez goalmap maintenant, l’appli pour tenir vos résolutions 2018 :) Elle vous aidera à définir, suivre et réaliser tous vos objectifs personnels. 110 000 personnes poursuivent leurs objectifs sur goalmap et restent motivés grâce à l’appli, rejoignez-nous !

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Comment se Fixer des Objectifs SMART et les Atteindre?

Avez-vous entendu parler de la méthode SMART pour se fixer des objectifs ? Souhaitez-vous l’utiliser pour atteindre vos objectifs personnels ? Ou simplement en savoir plus ? Cela tombe bien : chez goalmap, nous sommes passionnés par ces sujets. Cet article est fait pour vous !

Abraham Lincoln Un objectif bien defini est a moitie atteint

Qu’est-ce qu’un objectif SMART ?

SMART (intelligent en anglais) est un acronyme utilisé pour résumer les caractéristiques qu’un objectif proprement défini doit posséder. Un objectif S.M.A.R.T. est un objectif qui est spécifique (specific), mesurable (measurable), atteignable (attainable), réaliste (realistic), et temporellement défini (time-bound). La méthode SMART pour se fixer des objectifs est bien ancrée dans les mœurs des pays anglo-saxons, Etats-Unis en tête, notamment dans les milieux professionnels. Mais un objectif SMART n’est pas nécessairement un objectif relatif au travail.

Manger sainement, voyager plus, perdre du poids, être davantage cultivé, acheter un appartement, etc. : tous ces objectifs peuvent être SMART. Si l’on souhaite vraiment les atteindre, ils doivent être SMART ! Nous allons voir pourquoi.

 

Anglais Francais C’est-à-dire ?
S Specific Spécifique Objectif précis, pas d’ambigüité possible
M Measurable Mesurable Quantifié de manière à pouvoir mesurer les progrès et évaluer le résultat
A Attainable Atteignable La barre doit être placée au bon niveau, ni trop haut (frustration) ni trop bas (ennui)
R Realistic Réaliste Un objectif doit tenir compte du contexte et des contraintes externes
T Time-bound Temporellement défini Une échéance est nécessaire, soit une date de fin unique soit une période (par jour, par semaine, etc.)

Passons donc en revue ces 5 caractéristiques qu’un objectif SMART doit avoir, avec des exemples concrets, en tâchant de guider le lecteur qui souhaiterait s’appuyer sur cette méthode pour se fixer des objectifs personnels et maximiser ses chances de succès.

1. S pour Spécifique

Un objectif SMART doit être spécifique et concret. C’est la première étape et sans doute la plus importante. Un objectif trop vague ou trop large ne peut pas être poursuivi de manière efficace. Il est nécessaire d’être précis lorsque l’on détermine un but. Un objectif flou n’est pas un objectif à proprement parler. Comment peut-on progresser si l’on ne sait pas vers quoi l’on progresse ? Si votre objectif pêche par manque de clarté, tâchez d’être plus focalisé dans l’énoncé de votre objectif et n’hésitez pas à le décomposer en plusieurs objectifs plus petits, plus circonscrits.

Cela est nécessaire lorsqu’on a affaire à un objectif complexe, couvrant plusieurs activités différentes. Si mon but est d’avoir une vie saine, c’est trop vague, il faut le décortiquer. Qu’est-ce qu’une vie saine selon moi ? C’est par exemple de bien dormir, d’éviter les excès d’alcool et de malbouffe, et de faire de l’exercice régulièrement. Voilà qui est plus spécifique !

En rendant vos objectifs spécifiques, vous allez pouvoir en dériver un plan d’action concret et vous donner ainsi la possibilité de faire de vos souhaits une réalité.

Conseils pratiques

  • Ecrivez votre objectif noir sur blanc et tâchez d’en faire une phrase cohérente.
  • Posez-vous la question : « Si je partage cet objectif avec un inconnu, comprendra-t-il ce que je vise sans besoin d’explication ? » Si tel n’est pas le cas, revoyez votre copie et précisez votre aspiration.
  • Les individus rechignent parfois inconsciemment à préciser leurs objectifs car un objectif flou est difficile à évaluer et donc moins susceptible d’être raté. C’est par peur de l’échec que l’on ne précise pas ses aspirations. Ayez à l’esprit qu’un objectif vague qu’on ne peut évaluer ne peut pas non plus être réussi. Il s’agit d’accepter la possibilité de l’échec, sans laquelle la réussite n’aurait pas de saveur. Prenez votre responsabilité vis-à-vis de vous-même, vous aurez toujours l’occasion d’ajuster votre objectif en cours de route.

Exemple

Louise jouait de la musique lorsqu’elle était plus jeune et cela lui procurait une grande joie. Elle en écoute toujours mais n’a plus joué depuis qu’elle a commencé à travailler – ce qui arrive à beaucoup trop d’entre nous ! Louise décide de se reprendre en main et réactiver cette passion. Elle se fixe pour un objectif : faire de la musique. Est-ce assez spécifique ? Non, un inconnu qui lirait l’objectif de Louise ne saurait pas si elle désire écrire de la musique ou en jouer, de quel instrument elle veut jouer, à quel niveau, etc. Des objectifs plus concrets pourraient être faire du piano chaque jour ou jouer la Sonate au Clair de Lune de Beethoven.

2. M pour Mesurable

On ne gère bien que ce que l'on mesure se fixer des objectifs

Sans la possibilité de mesurer, il est très difficile en effet de suivre les progrès que l’on accomplit par rapport à son objectif. En quantifiant les choses à accomplir, on introduit des critères objectifs pour évaluer le résultat. Quantifier clairement son objectif permet de se concentrer sur la cible à atteindre. Il n’y a plus d’ambigüité quant au but précis. Non seulement cela induit une focalisation qui est bénéfique, mais cela permet aussi de comparer les progrès accomplis à la cible que l’on vise. Cette comparaison nous renvoie un signal très clair sur la base duquel on peut ajuster sa trajectoire. Ce retour immédiat sur la performance est une clef de la motivation.

Conseils pratiques

  • Une fois défini votre objectif, posez-vous la question : « Sur la base de l’objectif ainsi défini, est-ce qu’une personne extérieure sera capable d’évaluer dans un mois ou dans un an le résultat sans ambiguïté ? » Si tel n’est pas le cas, votre objectif n’est pas assez mesurable. Tâchez de le quantifier ou de le découper en sous-objectifs quantifiables.
  • Ne tombez pas dans le travers de mesurer tout et n’importe quoi. On ne gère bien que ce que l’on mesure, certes, mais on ne gère pas pour autant tout ce que l’on peut mesurer. Restez focalisé et ne mesurez que ce qui a du sens par rapport à votre but. L’objectif vient en premier, la mesure en second.
  • Il y a parfois beaucoup de manières différentes de mesurer la même. Choisissez l’unité et la quantité et le mode de mesure qui vous conviennent. Certains préfèreront viser de courir 3 fois par semaine, d’autres trouveront plus motivant d’avoir un objectif de 25 kilomètres. Pour certains, avoir une bonne nuit de sommeil sera dormir 8 heures, pour d’autres simplement se coucher avant minuit. Trouvez ce qui marche le mieux pour vous personnellement et n’hésitez pas à expérimenter.

Exemple

Alex aime bien le sport mais son niveau d’activité physique a été en dents de scie ces dernières années. Il souhaite se fixer un objectif pour se motiver et être plus régulier : avoir un bon niveau au tennis. Difficile à mesurer, non ? Pour être SMART, son objectif doit être plus objectif, par exemple atteindre un classement 30/2 ou prendre au moins un set à mon ami Roger.

3. A pour Atteignable

On trouve parfois Ambitieux plutôt qu’Atteignable pour le A de SMART. La contradiction n’est qu’apparente. Dans les deux cas, il s’agit de placer la barre au bon niveau : ambitieux ET atteignable. C’est très bien d’avoir un objectif clair et quantifié, mais ce n’est pas suffisant. Si votre objectif est trop banal ou facile à atteindre, il ne va pas vous inspirer et vous allez avoir du mal à vous mobiliser pour le poursuivre. Les objectifs que l’on se fixe doivent faire rêver et exciter l’imagination. C’est ainsi que naîtra l’étincelle qui mettra le feu aux poudres de la motivation. Mais attention, si l’on tombe dans l’écueil inverse en visant beaucoup trop haut, l’étincelle de l’inspiration ne fera naître qu’un feu de paille et l’élan de motivation se brisera à force d’échecs pour laisser place au découragement.

Le niveau de la barre n’est pas figé une fois pour toutes. Se fixer des objectifs est un processus dynamique et itératif. En progressant, la barre auparavant ambitieuse devient facile à franchir. Si vous la laissez à la même hauteur, vous risquez de bientôt vous lasser. Il est temps dans ce cas de la remonter. C’est le cercle vertueux des objectifs bien définis, vous progressez, vous visez plus haut, vous progressez, et ainsi de suite.

Conseils pratiques

  • N’ayez pas peur d’ajuster vos objectifs, on ne vise pas toujours juste du premier coup. Si vous n’arrivez pas à atteindre l’objectif que vous vous êtes fixé malgré des efforts répétés et soutenus, c’est que vous avez visé trop haut. Dans ce cas baissez la barre jusqu’à ce que vous y arriviez tout juste, sans que ce soit aisé. A ce moment-là, continuez, et une fois que c’est devenu facile vous pouvez à nouveau viser plus haut.
  • Ne vous y trompez pas, nous ne sommes pas en train de dire qu’il faut jouer petits bras et se fixer des objectifs conservateurs. Mais si votre objectif est extrêmement ambitieux, fixez-vous des échéances intermédiaires.

Exemple

Joseph n’a plus guère fait de sport ces trois dernières années. Pendant ses vacances en famille dans les Alpes, il a un déclic en voyant pour la première fois une course de triathlon et se fixe pour objectif de finir un triathlon distance ironman (3,6km de nage, 180km de vélo et 42,2km de course à pied). Il décide de s’entraîner 15 heures par semaine pour atteindre son but. Joseph doit faire attention. Un tel volume d’entraînement du jour au lendemain va l’écœurer, il ne va pas tenir le rythme et il s’expose à un risque élevé de blessure. Joseph a tout intérêt à commencer par un volume moindre, disons 5 heures d’entraînement hebdomadaire par exemple, et laisser son corps s’adapter avant de passer à 7, puis 10, etc. Il peut garder son objectif d’ironman en tête, c’est important même qu’il le fasse car c’est cette idée folle, cet objectif démesuré qui l’a motivé à commencer.

Mais un objectif intermédiaire tel que finir un triathlon distance olympique dans l’année qui vient sera bienvenu. Joseph pourra viser le semi-ironman la saison suivante puis finalement l’ironman la saison d’après. Petit aparté: si vous voulez faire un semi-ironman, essayez le Natureman du Verdon, notre directeur commercial Arthur en revient, les paysages sont exceptionnels !

4. R pour Réaliste

Un objectif atteignable comme nous venons de voir est un objectif qui tient compte de notre niveau au moment où nous nous fixons cet objectif. Pour être réaliste, un objectif doit être aussi prendre en compte nos ressources (temps, énergie, argent) et notre contexte (familial, professionnel, financier, etc.). Si j’attends la naissance de jumeaux le mois prochain, je vais y réfléchir à deux fois avant de me fixer pour objectif de visiter 10 nouveaux pays d’ici la fin de l’année ! Les objectifs que l’on se fixe doivent être compatibles entre eux. Peut-être que faire un Executive MBA et courir un ultra-marathon sont des objectifs accessibles pour moi, mais ils ne le sont pas en parallèle, il va falloir choisir entre les deux ou les faire l’un après l’autre.

Conseils pratiques

  • Essayez d’évaluer le temps que vous prennent vos différentes activités (par semaine en moyenne, par exemple), cela vous aidera à déterminer s’il y a des incompatibilités. S’il y a plus de 10 heures de Facebook, comme cette étude le suggère, posez-vous des questions !
  • Ne définissez pas un seul objectif, fixez-vous tous vos objectifs d’un coup si c’est la première fois que vous vous fixez un objectif. Si vous avez déjà des objectifs et en fixez un nouveau, revoyez-le à la lumière de vos objectifs existants, ce sera une bonne occasion de rafraîchir votre life list.

Exemple

Michelle est occupée dans son travail. Elle gère un projet important et sait qu’elle a une fenêtre d’ouverture pour être promue dans les 3 mois qui viennent. Elle fait du sport 3 fois par semaine et se consacre aussi à sa vie familiale et sociale. Elle y puise son équilibre. Elle est également tentée par l’idée d’apprendre l’italien à raison de 3 heures par semaine. C’est un objectif clairement défini, précis et chiffré. Il serait atteignable dans des conditions normales mais au vu du volume des développements dans sa vie professionnelle, Michelle ne va pas pouvoir être promue au travail ET apprendre l’italien tout en maintenant ses autres activités. Elle peut par contre faire démarrer son nouvel objectif plus tard, une fois que la période intense au travail sera passée : commencer dans 3 mois à apprendre l’italien à raison de 3 heures par semaine.

5. T pour Temporellement défini

Napoleon Hill (un des pionniers du développement personnel aux Etats Unis) l’a exprimé dans une belle formule :

Citation Napoleon Hill Un objectif est un rêve avec une echeance

C’est un aspect essentiel d’un but proprement défini. On aura beau clarifier le quoi (spécifique) et le combien (mesurable) de l’objectif, il est aussi de nécessaire de répondre à la question : quand ? L’échéance induit un sentiment d’urgence ou tout du moins une responsabilité qui va être une force motrice dans la poursuite de l’objectif.

Il est utile de distinguer deux types d’objectifs : les habitudes et les ponctuels. Les habitudes sont les activités que l’on souhaite faire (ou ne pas faire) de manière régulière et continue, comme manger sainement, bien dormir ou lire plus. Dans ce cas, il s’agit de déterminer la quantité visée par période : manger 5 fruits ou légumes par jour, manger du poisson 3 fois par semaine, dormir 8 heures par jour, 10 livres par an, etc. Pour les objectifs ponctuels, il n’y a pas de notion de répétition. Il s’agit de fixer la quantité visée et la date à laquelle on souhaite atteindre ce niveau : visiter tous les pays d’Europe avant mes 50 ans, obtenir mon permis de plongée d’ici un an, peser 72 kilos à la fin de l’année, etc.

Conseils pratiques

  • Si vous avez plusieurs objectifs majeurs, assurez-vous que les échéances que vous fixez pour chacun sont compatibles entre elles. Répartissez vos objectifs dans le temps et ne créez pas des embouteillages.
  • Définissez ou revoyez tous vos objectifs en même temps pour avoir un ensemble de dates cohérentes.
  • Changez si besoin la temporalité d’un objectif. Si la date fixée initialement n’est pas réaliste, déterminez une nouvelle échéance. Bien sûr, les dates doivent être prises au sérieux – sans pour autant être rigides. Trouvez le juste milieu.
  • Ne visez pas trop loin dans le futur, ne dépassez pas un horizon de 3 à 5 ans dans la plupart des cas. Si vous avez un gros objectif de très long terme, essayez de le traduire en habitudes à mettre en place en amont ou d’avoir des échéances intermédiaires plus rapprochées et plus actionnables.

Exemple

Claire souhaite perdre du poids après sa grossesse. Elle s’est fixé comme objectif de retrouver son poids de forme, soit 65 kilos. C’est spécifique, mesurable et atteignable – très bien ! Il ne manque plus que la date et son objectif sera SMART, par exemple : retrouver mon poids de forme d’ici 6 mois.

Conclusion

La méthode SMART est simple et redoutablement efficace pour définir ses objectifs personnels. Nous espérons que la lecture de cet article vous a fait apprécier l’intérêt, voire la nécessité de se fixer des objectifs SMART. Nous espérons aussi qu’il vous a donné les moyens de vous fixer vous-même des objectifs SMART pour poursuivre vos buts dans la vue de manière efficace. Alors, vos objectifs, SMART ou pas SMART ? Dites-le nous, ou posez-nous toutes vos questions en commentaire de cet article ou sur notre page Facebook, nous vous répondrons avec joie !

Vous pouvez télécharger notre check list objectif SMART ou pas SMART. Vous êtes prêts ? Vous voulez vous fixer des objectifs SMART ? Téléchargez goalmap, notre application mobile gratuite, disponible pour iPhone et pour Android, qui vous aidera à définir, suivre et réaliser tous vos objectifs personnels.

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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

TOP 15 Active Holidays in Europe – Get Ready for an Energetic Summer !

Of course you LOVE holidays, but after a few days of rest, you start to get bored with the combo “breakfast-beach-reading-lunch-beach-reading-dinner-sleep”. No, usual holidays are not made for you. You want ACTIVE holidays, you want to actually DO things during your leisure time, LEARN new skills, DISCOVER new sensations. You want DIFFERENT holidays, unforgettable experiences that stay with you long after the holiday is over. Good news: we are just like you! That’s why we’ve selected 15 great active holidays, from cycling in the Châteaux de la Loire area to chasing the Northern Lights in Finland or swimming in Croatia…

If you happened to have experimented one of our suggestions, tell us about your experience, we love to hear from you!

P.S: You’ll notice that many of the destinations are in France, yeah, we’re a bit chauvinist, but isn’t France the most beautiful country in the world? ;-)

#1 – GR20 in Corsica – the toughest long distance trail in Europe

GR20 - active holidays

Image by altre-cime.com

GR 20 is a long distance trail that crosses Corsica diagonally from north to south. It’s 180k long with a total variation in height of about 10,000 metres. It is considered to be the most difficult of all the GR routes and one of the most beautiful mountain trail in Europe. If you’re fit, you can walk it in +/- 12 days.

All those who completed it will tell you the same thing: it’s difficult, but it’s completely worth it. It’s probably the best way to discover Corsica, one of the most beautiful islands in the Mediterranean. A great life challenge.

http://www.le-gr20.com/gb/

#2 – Get your PADI certification in Greece

scuba_diving-1

Why not taking advantage of your holidays to actually achieve one of your #LifeGoals ? If getting your PADI certification is on your goal bucket list, then why not do that in Greece ? This country has so many beautiful spots. Scuba diving in the Greek islands is a superb experience !

http://www.padi.com/scuba/scuba-diving-trips/scuba-diving-resort-vacations/Greek-Islands/

#3 – Cycling by the castles of the Loire valley

Active holidays - bicycling Loire valley

Traveling by bike is getting more and more popular, and many families now get on their bikes to discover new regions / countries. Why? Because it’s cheap, “green-friendly”, and you’ll discover the place at a lower rhythm which helps make beautiful encounters, much more than sitting in a bus.

Many French regions are great cycling spots, but the Loire valley is probably the most emblematic: great castles (Chenonceaux, Amboise, Azay-le-Rideau), picturesque villages, vineyards. If you’ve never tried traveling by bike, read the article that Arthur wrote about his world tour by bike, it will convince you !

You can organize your bike travel on your own (http://www.cycling-loire.com), or book an agency for this (there are plenty, such as Le Vélo Voyageur)

#4 – Do a Swim trek in Croatia

If you’re a keen open water swimmer, then you should do a Swim Trek, it will make a fantastic holiday!

SwimTrek is the world’s leading swimming holiday operator, running swimming tours in some of the best open water swimming locations around the world. Damien, our CEO, recently went for a swim trek in the Lithuanian lakes area and he loved it so much that he signed in to cross the Bosphorus (between European and Asian parts of Istanbul) this summer! Beside swimming, you meet nice people who share the same love for outdoor sports and spaces. Croatia, with its Dalmatian Coast counting so many remote and often uninhabited islands, is a lovely place for swimming training !

https://www.swimtrek.com/packages/short-swims-croatia

#5 – Take cooking classes in Italy

Cooking classes in Italy - Active holidays

We all want to become a good cook. Taking cooking classes can help a lot. Take advantage of your holidays to learn from the best and take shortcuts to becoming a chef yourself. Italy:  mozzarella, fresh tomatoes, pepperoni, great wine… You’ll learn how to cook the tiramisu “come la nonna“! There is a genuine cooking tradition in Italian families, and you’ll learn why!

http://www.theinternationalkitchen.com/cooking-vacations/italy

#6 – Marathon du Médoc – unique marathon in the French vineyards

Marathon du Medoc Activity Holidays

Image by commanderiedubontemps.com

If you want to run a marathon -there is a goal for that on goalmap ;), why not take a weekend escape to run this unique race? You may not be on holidays anymore (12th sept 2015), but it doesn’t matter: enter this unique marathon where you’ll have the chance to run and taste the best wines in the world (“Bordeaux” wines): two birds with one stone!

http://www.marathondumedoc.com/

#7 – Learn sailing in Arcachon, France

Learn sailing in Arcachon

Learn sailing: another one of the #lifegoals you may have written on your goals’ list. Well, let’s do it in one of the most beautiful places France has to offer: le Bassin d’Arcachon !

http://www.bassin-arcachon.com/en

#8 – Hike the Camino de Santiago, Spain

Camino de Santiago walking trail - Active holidays

You want to live an unforgettable adventure ? Hike the Camino de Santiago, in Spain. It’s surely the most mythical walking long-distance trail on the planet. Walking there, you’ll overcome daily challenges, face your fears, keep on walking despite the suffering. At the end of your trip, you’ll have experienced one of your best life adventures. From Saint Jean Pied de Port at the border between France and Spain to Santiago, there are 800k, approximately 30 days of walking. 30 unforgettable days. A route to true happiness and an exploration of yourself, the walk of a lifetime.

http://www.caminoadventures.com

#9 – Yoga retreats – relax and meditate

practice_yoga

Want to have healthy holidays? What about a yoga retreat? There you’ll meditate, do yoga, cleanse your body, refresh your mind, relax… After months of hard work, you deserve a break. There are yoga retreats everywhere, just click the link below to find a few.

http://www.bookyogaretreats.com

#10 – Practice kite-surfing in Tarifa, Spain

Kite-surfing in Tarifa: active holidays

Tarifa, in Andalusia, is one of the best spots for kite-surfing in Europe: there the wind blows almost non-stop due to the straits of Gibraltar. If you’re a kiter you’ll fall in love with Tarifa at first sight.

http://www.kiteworldwide.com/en/kiteholidays/spain-tarifa/

#11 – Climbing l’Alpe d’Huez – France

Alpe d'Huez climb - Active Holidays

L’Alpe d’Huez. If you’re an avid cyclist, a Tour de France fan, or if you’re Dutch, you know this place! A mythical summit of the French Alps. The Mecca of the Tour de France. 21 bends, 14k, 1,120m uphill climb, with an average 7.9 % slope. Each day during the summer, more than 1,000 riders climb this mythical ascent. You can even get a diploma up there making your climb time official. You should definitely do it once in your lifetime !

http://bike-oisans.com/en/cycling-oisans/alpe-d-huez-mythical-ascent

#12 – Chase the Northern Lights in Finland

Who hasn’t dreamt to see the Northern Lights one day?

The thrill of witnessing the Aurora Borealis is a once-in-a-lifetime experience: this natural phenomenon is extraordinary! Be attentive though, for it’s difficult to see it, you must be lucky. Finland is one of the best places to catch them. Become a Northern-Lights Hunter!

http://www.visitfinland.com/article/on-the-hunt-for-the-northern-lights/

#13 – Walk along the Hadrian’s Wall in England

wall_path_map_lg

Another great walk you can do this summer. This one is shorter : 135k from coast to coast that you can complete in 5-10 days, depending on your rhythm. You’ll be walking along the World Heritage Site of Hadrian’s Wall, a defensive fortification in the Roman province of Britannia built against the barbarian invasions. History will be all along your path.

Another great challenge for your holidays.

http://www.nationaltrail.co.uk/hadrians-wall-path

#14 – Wine-tasting holidays in the south of France

Wine tasting holidays active summer

Image by suitcasemag.com

Because oenology is a mix of sensual discovery and cultural experience, holidays are a great time to improve your wine culture. If you enjoy wines, what’s better than a holiday where you taste new wines, discover new flavours, talk with experts, sharpen your senses?

http://www.wine-tours-south-france.com

#15 – WOOFING – everywhere in Europe

Woofing - Active holidays

What ? You don’t know woofing ?! Let us explain you, WWOOF is an organisation that connects people who want to live and learn on organic farms with people who are looking for volunteer help. The deal : WWOOF hosts offer food, accommodation and opportunities to learn about organic lifestyles, volunteers give hands on help in return. If you don’t know what to do this summer, why not try Woofing ? The pros : you’ll learn a lot about the farming way of life and organic lifestyles, escape the stresses of urban life and do something different and positive for our planet ! Go on, become a Woofer !

http://wwoofinternational.org


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 have already tried one of our TOP 15, or if you have other suggestions for active holidays in Europe, share with us your insights, we love to hear from you!

See you soon on goal map, the free app that helps you set and reach your life goals.

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5 Reasons to start tracking your life immediately

Everybody seems to be tracking oneself for their own reasons, so here is a collection of my favourite ones. In short, tracking will have a way larger impact on your life than any other activity which takes less than three minutes a day and here is why:

1. You become what you do

We do spend a lot of time underestimating and overestimating what it is exactly that we do. Tracking is the only way to get a clear idea of what you do most of the time in your life. It will paint you a clear picture of how many hours are spent practicing the activities which bring you closer to your goals vs. the activities which don’t but you still seem to be doing. It will raise important questions about where does time go in your life – if you are doing them and they don’t bring you closer to your dreams goals, do they have any other value in your life?

Reasons to start tracking yourself2. Tracking helps you make time

Many of us complain of “not enough time” to add any other interests to our busy schedules. Our time seems to just slip away. It does of course, because for some activities you haven’t yet carved the time in your diary. Tracking helps you estimate how many hours of the day/week will be already claimed by activities which will bring you closer to your goals and how many hours can be “lost” in secondary tasks which are still necessary, but not on your goal radar. In a way tracking what you do daily adds a dose of realism and with some cold-hearted logic explains to you where your time really goes, so that you can make the necessary changes.

3. It helps you revise your strategies along the way

No matter what your goal, at some point you will wonder if you are using the right strategy to achieve it. You will want to compare and evaluate, could you be doing something differently/better/faster? If you are learning a language by mostly watching TV and listening to the radio, the improvements you “hear” might be great, but will you be able to read or write? Maybe it is time to adjust to a more varied approach of learning, which includes techniques to learn to write, and track the results.

4. Your tracking will pick you up when you lose motivation

When you have all that data about yourself, you can do some pretty cool things with it. Let us take training as an example – sometimes you train regularly and for about three weeks you seem to be reaching a plateau. Now that is completely normal in the cycle of training yet, when it happens you see that you don’t approach the training with the same enthusiasm and motivation. This is a very powerful moment to take out your training graphs and statistics and remind yourself: the progress you have already made, how many hours you have spent and how many milestones you have already passed.

5. (This is by far my favourite reason) You will actually be tracking your life

If you start tracking now, you will essentially be writing the diary of your future achievements, the draft version of your letter to your future self, the backbone of your future memoirs… Think about it, you are probably about to learn a new language, or do your first Ironman triathlon or climb your first mountain. One day you will find all your firsts, with exact dates, beautiful graphs and your personal notes detailing your everyday trials and tribulations that you went through to become who you are.

self tracking and lifelogging

This post was written by our guest writer Lily Pashova – many thanks Lily for sharing your insights!

Start tracking your activities on the goalmap app. Tracking will have a way larger impact on your life than any other activity which takes less than three minutes a day. You can download goalmap here:

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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.

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Faut-il se mettre au régime “Paléo”?

Le régime “Paléo” est le grand régime alternatif à la mode des dernières années. Si vous êtes intéressé par la diététique et / ou que vous souhaitez perdre du poids, vous en avez forcément entendu parler.
Avec l’aide de Martine Catani (qui a rédigé plusieurs livres sur l’alimentation équilibrée “Maigirissez bien, maigrissez bio”, “Alimentation et performances sportives” “Se nourrir et vivre” et a récemment testé ce régime), nous faisons un point sur le régime Paléo.

Présentation du régime Paléo

Manger PaléoManger « Paléo », c’est se nourrir, comme nos ancêtres chasseurs-cueilleurs du Paléolithique, uniquement de produits naturels. Le régime « Paléo » reproduit donc le plus fidèlement possible l’alimentation de nos ancêtres du Paléolithique, avant l’apparition de l’agriculture. Les produits transformés de l’agroalimentaire disparaissent donc des caddies, les produits laitiers, les céréales, et les légumineuses ne sont plus autorisés.

Le Dr S. Boyd Eaton, un des précurseurs du régime Paléo, a en effet prouvé que nos gènes ont très peu évolué par rapport à nos ancêtres de l’ère Paléolithique, alors que notre alimentation, elle, a considérablement changé. Selon lui, nous ne serions donc pas adaptés génétiquement au mode alimentaire actuel, d’où un retour préconisé au régime ancestral qui nous permettrait de lutter contre nos maladies dites « de civilisation » (diabète, hypertension, obésité, etc.)

Régime Paléo

Les règles du régime “Paléo”

1/ 100% naturel

Il y a, dans le régime « Paléo », bien plus de produits ou aliments interdits qu’autorisés puisque ce régime se limite aux produits naturels tels que les fruits, légumes, viandes maigres, graines et poissons.

Les aliments autorisés

  • Toutes les viandes maigres, les volailles, les poissons et les fruits de mer, ainsi que les oeufs
  • Tous les fruits et les légumes pauvres en amidon (légumes verts –poireau, chou, haricot, brocoli- )
  • Toutes les noix et les graines (graines de tournesol, amandes, etc.)

Les aliments à consommer avec modération

  • Huiles pressées à froid
  • Avocats
  • Thé, café et boissons alcoolisées
  • Fruits séchés

Les aliments à supprimer

  • Tous les produits céréaliers (pâtes, riz, pain…)
  • Toutes les légumineuses
  • Tous les produits laitiers
  • Tous les produits transformés ou en conserve
  • Tous les légumes riches en amidon (pomme de terre, manioc, etc.)
  • Les viandes grasses
  • Les aliments salés
  • Le sucre
  • Les boissons gazeuses

Petit résumé en images (source: espace-musculation.com):

alimentation regime paleo

2/ Manger dès qu’on est rassasié

Avec ce régime, il n’est pas nécessaire de compter les calories que l’on consomme. La règle est de cesser de manger dès qu’on est rassasié.

A quoi peut ressembler une journée « Paléo » type ?

Repas du matin
Un demi-cantaloup – Saumon aux fines herbes – Amandes
Repas du midi
Salade d’épinards avec de nombreux légumes – Vinaigrette à base d’huile d’olive et de jus de citron – Dinde avec sauce aux agrumes – Noix du Brésil et framboises
Repas du soir
Viande de cheval – Légumes variés cuisinés au wok – Salade de fruits et graines de sésame

Source : passeportsante.net

Intérêts du régime « Paléo »

1/ Le régime fait la part belle aux crudités, fruits frais et fruits secs, ce qui favorise l’équilibre acido-basique du corps (pour que nous soyons en bonne santé, notre alimentation doit fournir un bon rapport entre les aliments acidifiants et les aliments alcalinisants –> voir notre article sur la Detox)

2/ Le régime paléo, élevé en protéines animales et en fibres alimentaires procure la sensation de satiété.

3/ Pendant les six premiers mois, le régime peut entraîner une perte de poids plus importante qu’un régime plus traditionnel. Cependant, la différence de perte de poids s’estompe à moyen terme.

Limites du régime « Paléo »

1/ C’est un régime très monotone

Le régime « Paléo » inclut très peu de variété. On en oublierait presque le plaisir lié au fait de manger !

2/ …Qui demande beaucoup de sacrifices

Ce régime requiert des changements majeurs dans nos habitudes alimentaires. Supprimer pommes de terre, pâtes, riz, légumineuses, fromage, pain, et desserts à base de lait de son alimentation peut vite se révéler frustrant et monotone! Ces aliments/produits font en effet partie de notre alimentation quotidienne. Ce régime demande donc énormément de rigueur. Mais peut-il être suivi à long terme ? Peut-on réellement manger “Paléo” au restaurant par exemple (où l’on devra se passer de la plupart des entrées et des desserts)?

3/ …Qui induit une carence en vitamine D…

Le régime “Paléo” induit une seule carence : la vitamine D qu’il est indispensable d’apporter. Il faut donc compenser par des compléments.

4/ …Et que les végétariens ne peuvent pas suivre

Bilan sur le régime « Paléo »
Le régime « Paléo » est donc un régime intéressant car il privilégie les aliments naturels et implique une grande consommation de fruits et légumes. Cependant, nous pensons qu’il se révèle vite trop contraignant et trop excessif. Il faut une rigueur à toute épreuve pour pouvoir le suivre sur le long-terme ! Il ne faut surtout pas oublier le plaisir de préparer et manger un bon repas.

Nos recommandations 

Nous recommandons aux personnes intéressées par ce régime de le suivre progressivement pour compenser les difficultés de cette nouvelle façon de se nourrir. Pourquoi ne pas se fixer un repas “Paléo” par jour par exemple (en plus, sur goalmap, c’est possible ;) )?

Le régime “Seignalet” est proche du “Paléo” mais plus varié et moins contraignant, il est donc plus tenable à long-terme

A moyen/long terme, préférez le régime du docteur Seignalet, proche du régime « Paléo » mais plus varié et plus tenable à long-terme. Comme le régime “Paléo”, le régime “Seignalet” supprime les produits laitiers, les produits avec gluten, le sucre, et tous les produits transformés. Cependant, le régime “Seignalet” est moins restrictif, beaucoup plus équilibré et varié car il autorise les légumineuses (lentilles, haricots blancs, pois chiches), les céréales (riz, sarrasin), le quinoa et les pommes de terre. Par ailleurs, le régime Seignalet privilégie une cuisson courte et peu intense (à la vapeur ou à l’étouffée) qui transforme peu les aliments et conserve les valeurs nutritives des aliments. Enfin, il privilégie les produits biologiques!

Si vous avez suivi ou souhaitez suivre le régime Paléo, racontez-nous votre expérience!

Si vous avez aimé cet article, dites-le nous sur notre page Facebook et vos réseaux sociaux !

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How to Overcome Yourself and Become the Best You Can Be

Put an end to self-sabotage

In our lives, we face a lot of opponents. They challenge us, try to defeat us and take away our dearest dreams. “Homo homini lupus est”: man is a wolf to man. If you’re an athlete, your challengers will do everything they can to spoil your goal to become a champion. If you’re an entrepreneur, your competitors will fight for your market share. If you’re not strong and smart enough to beat them, defeat is what you will always get.

[Read more…]

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:

20 Motivational Quotes to Push you Further

Quotes have always had a great impact on my actions. They inspire me, they motivate me, and I always try to find new ones and write them down in order not to forget them.

Here is a selection of very motivational quotes I’ve selected for you. Share your favorite motivational quotes with us on our Twitter page @wearegoalmap

Motivational quote by Goethe

Motivational quote Confucius

The successful warrior is the average man, with laser-like focus - Motivational quote

With confidence, you have won before you have started - Motivational quote

Motivational quote

By perseverance the snail reached the ark - Motivational quote

Once we accept our limits, we go beyond them

 

If you spend too much time thinking about a thing, you'll never get it done

Motivational quote

Motivational quote

A goal is a dream with a deadline - Motivational quote

What keeps me going is goals - Motivational quote Muhammad Ali

Motivational quote Mark Twain

Motivational quote by John Kennedy

Motivational quote Ralph Walderson

Motivational quote by Don Ward

Motivational quote by Albert Einstein

If you do not change direction you may end up where you are heading

dont-watch-the-clock; do-what-it-does-keep-going

You can't clim the ladder of success <ith your hands in your pockets

 

Need for some extra motivation? You can read our blogposts:

 

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:

RC-AirSimAppStore

googel-play-badge

 

 

 

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