Tag Archives: Georgia B Simmons UKBFF Bikini

How to achieve your goals!


Today’s article is going to explore goals, goal setting and look at the reasons why people often fail.

 

I think it’s fair to say that at one time or another we have all set ourselves a goal and failed at it. Sometimes this is because the goal was unrealistic but more often than not it is because although the goal was achievable, the steps and processes needed to get there were not well planned, followed or executed properly.

Let’s think of this another way for a moment: you want to make a chocolate cake with butter crème icing. You have all the ingredients and the recipe book and the oven, but instead of opening the packets, weighing the ingredients, shelling the eggs and mixing everything thoroughly before placing it in the oven, you just dump everything in a bowl (packaging, shell, you-name it, it’s going in!) you don’t stir it, and then you put it in the oven and burn it to a crisp, that’s going to be one disgusting cake! This doesn’t mean that you will always be a failure at baking cakes, it just means that you need to change your approach and follow a number of smaller steps to get to the end result that you want.

It’s about taking things one step at a time and doing everything properly.

The 2 main goals that I find within the fitness community or those first stating out are the following:

1)       Weight loss

2)       Muscle gain

These are both similar in the fact that they require long-term work to achieve but it is easy to become despondent.

To achieve your goals look at the bigger picture first: what is your ultimate dream / goal? “I want to be a Pro Bikini Model”.

Once you have set that initial goal ask yourself how you need to get there? What qualifications / wins / shows do you need to achieve / complete or compete in to be eligible to become a pro?

Look at people who have already achieved your goals. Compare yourself. You need to become your own biggest critic. Look at the stats of people competing at the level that you want to be. How do you measure up? If the leading atheletes have 32” busts, 28” hamstring / quad diameters, defined 6 pacs, then you need to compare that to yourself.
Set yourself a bi-weekly goal of 1/2 an inch loss or gain in your chosen area.
Keep a diary, record your achievements, comment on areas where you’re struggling.

The key thing is to be aware when something isn’t working. If something isn’t working you are wasting your time. That’s not to say you won’t achieve your goals, not at all, what I am saying is that you can’t keep doing the same thing and expect to see a different result.

If something isn’t working, tweak it, change it, try again. Keep a record of your changes and new things you are trying – but don’t change too many things at once!

Overall my advice would be your bigger picture is your motivation, the smaller steps are your goals that will get you to your bigger picture. What you do to achieve your goals are your tools. Make sure you have the right tools.

Train Hard
xoxox


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CRAMP – What it is and How to Avoid It!


Leg Cramps

We all know the feeling of being doubled -over in the gym holding our calf / thigh / hand as crippling cramp strikes us, but what IS it and why does it happen?

What is cramp?

Cramp is the involuntary spasming of a muscle or muscle group where the muscle refuses to relax.
It is normally accompanied by a painful sensation that can range from a slight spasm to agonising pain. It can last a few seconds to 15 minutes and often recurs in the same muscle repeatedly.

Types of Cramps:

There are 4 distinct cramping types:  “true” cramps, tetany, contractures, and dystonic cramps but it is most likely that fitness models and athletes will be affected by “true” cramps, as these are commonly associated with the vigorous use of muscles and muscle fatigue brought on by excessive use in sports, or through repetitive use i.e. in weight lifting.

Muscle-Leg-Cramps

Such cramps may happen during activity or later, sometimes many hours later and are usually caused by:

  • Dehydration: Sports and other vigorous activities can cause excessive fluid loss from perspiration.
    Any athletes who commonly use diuretics such as “stackers” are likely to suffer from cramping more frequently than those who do not due to the chronic volume depletion of body fluids brought on by these substances.
    Sodium depletion has also been associated with cramps – Sodium is the most abundant chemical constituent of body fluids outside the cell and is usually a function of dehydration.
  • Conditioning / Injury: Persistent cramping may occur as a protective mechanism following an injury or in weaker less conditioned muscles. In this instance, the spasm tends to minimize movement and stabilize the area of injury.
  • Fatigue: Cramp sets in when our muscles are tired
  • Vitamin Depletion – Low blood calcium and / or magnesium: Lower than recommended levels of either calcium or magnesium directly increase the sensitivity and excitability of nerve endings and muscles. This additional stimulation can be a predisposing factor for the cramps, and can often be brough on through excessive sweating as key electrolites are lost from the body.
    It can also be caused by: inadequate calcium absorption due to a definciency of vitamin D, hyperventilation (overbreathing), vomiting, inadequate calcium and/or magnesium in the diet, and other conditions.
    These can be combatted by ensuring that electrolytes are consumed during any periods of nausea or diarrhea, that a sufficient level of sun-light exposure is maintained, and that a good quality vitamin supplement is taken as part of a healthy and balanced diet.
    Low potassium blood levels can also occasionally cause muscle cramps, although it is more common for low potassium although potassium deficiency usually results in weak muscles rather than cramp. Banana’s are an excellent source of potassium and are also an excellent source of energy before a workout.

Treatment?

Leg-Cramps-Remedy

The immediate treatment for muscle cramp is to stretch and gently massage the muscle. Use ice packs for severe cases and drink water or a sports drink, or better yet dextrose or maltodextrin – as a lot of the glucose in “sports” drinks will go to the liver as opposed to the muscle.

How can you avoid cramp?

Plenty of fluid and a nutritious diet along with a proper warm-up such as walking on an incline or x-training on a medium resistance for around 10 minutes will ensure that muscles are warm. NEVER STRETCH COLD MUSCLES AS THIS CAN RESULT IN TEARS IN THE MUSCLE.



Article Written by Georgia B. Simmons

Georgia B. Simmons is a Bikini Athlete and Competitor out of the UK. Read here featured interview here.



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