{"id":8757,"date":"2018-01-07T20:40:57","date_gmt":"2018-01-07T20:40:57","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8757"},"modified":"2018-01-07T20:40:57","modified_gmt":"2018-01-07T20:40:57","slug":"january-2018-goals","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/07\/january-2018-goals\/","title":{"rendered":"January 2018 Goals"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8684\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/14\/goals-for-the-rest-of-2017\/goalsetting2a\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?fit=810%2C483&amp;ssl=1\" data-orig-size=\"810,483\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"GoalSetting2a\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?fit=810%2C483&amp;ssl=1\" class=\"alignnone size-full wp-image-8684\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?resize=810%2C483&#038;ssl=1\" alt=\"goal setting\" width=\"810\" height=\"483\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Outcome Goal &#8211; Increase wellbeing with Earthing<\/strong><\/p>\n<p>Process Goal &#8211; Make sure I walk\/sit barefoot in the garden everyday, even if it&#8217;s just for 1 minute or train barefoot on the beach near work<\/p>\n<p>More on grounding\/earthing <a href=\"https:\/\/blackbeltwhitehat.com\/2016\/10\/31\/earthing-grounding-for-health\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3746\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/02\/23\/top-5-destinations-to-train-mma-of-all-time\/thai3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/thai3.jpg?fit=653%2C490&amp;ssl=1\" data-orig-size=\"653,490\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Thai3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/thai3.jpg?fit=653%2C490&amp;ssl=1\" class=\"alignnone size-full wp-image-3746\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/02\/thai3.jpg?resize=653%2C490&#038;ssl=1\" alt=\"Thai3\" width=\"653\" height=\"490\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Increase Shoulder Mobility &#8211; Clasp hands behind back by February 2018<\/strong><\/p>\n<p>Process Goal &#8211; Keep working on shoulder mobility by stretching everyday<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qJTsvkChroA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=149&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Outcome Goal &#8211; Calf Mobility<\/strong><\/p>\n<p>Process Goal &#8211; Sit in the Paleo Squat position for at least 20 minutes everyday<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xSvKRmwXhwc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Business<\/p>\n<ul>\n<li>Outcome Goal &#8211; Get my <a href=\"http:\/\/online-personal-trainer.co.uk\/personal-trainer\/\" target=\"_blank\" rel=\"noopener\">online Personal Training business up &amp; running<\/a><\/li>\n<li>Process Goal &#8211; Add Facebook adverts with pixel-tracking set up on website<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Outcome Goal &#8211; Increase wellbeing with Earthing Process Goal &#8211; Make sure I walk\/sit barefoot in the garden everyday, even if it&#8217;s just for 1 minute or train barefoot on the beach near work More on grounding\/earthing here. &nbsp; Increase Shoulder Mobility &#8211; Clasp hands behind back by February 2018 Process Goal &#8211; Keep [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,4909],"tags":[75873,11870,47217,337,1905160,260979,306444],"class_list":["post-8757","post","type-post","status-publish","format-standard","hentry","category-fitness","category-psychology","tag-goal-setting","tag-goals","tag-grounding","tag-health","tag-hollistic","tag-positive-psychology","tag-stretching"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>January 2018 Goals - Fitness &amp; 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How they can hinder success &amp; happiness","author":"Dave","date":"October 14, 2018","format":false,"excerpt":"Goals have been associated with sports psychology and general high-achievers for several decades. They're also inherently tied to personal development and Positive psychology. The type of goal you set is in many ways, as important as the outcome. Coaches and athletes tend to set outcome\/extrinsic goals. However, according to Hardy,\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/17\/sport-science-overview-for-football\/","url_meta":{"origin":8757,"position":2},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"December 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/","url_meta":{"origin":8757,"position":3},"title":"Training Goals for Summer 2018","author":"Dave","date":"April 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2526,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/01\/03\/new-goals-for-jan-and-feb\/","url_meta":{"origin":8757,"position":4},"title":"New Goals for Jan and Feb","author":"Dave","date":"January 3, 2015","format":false,"excerpt":"Training Increase muscular endurance by doing a Tabata interval every day In the mornings on 'rest' days and at the end of workouts Morning Tabatas = Goblet squats with kettlebell Single leg deadlifts Russian Twists V sits Increase Back and Glute Flexibility by stretching everyday - Upper back flexibility required\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5385,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/14\/training-goals\/","url_meta":{"origin":8757,"position":5},"title":"Training Goals","author":"Dave","date":"July 14, 2016","format":false,"excerpt":"Training Goals for Brazilian Jiu Jitsu. I'm hoping this will make me more structured and motivated with my training. I'm not too fussed about winning a medal, but it will be good to compete to pressure-test myself and all the Sports Psychology I've been reading about over the last 12\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/uAjBy96dVpg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=8757"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8757\/revisions"}],"predecessor-version":[{"id":8758,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8757\/revisions\/8758"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=8757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=8757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=8757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}