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    Awake - Practice Feedback

    Uploaded by

    Adrián Torres

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Awake - Practice Feedback

    Uploaded by

    Adrián Torres
    0 views4 pages

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    0 views4 pages

    Awake - Practice Feedback

    Uploaded by

    Adrián Torres

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    AWAKE: PRACTICE

    REFER TO “ABOUT YOUR TOOL” FOR A CLEAR EXPLANATION ON HOW TO ANSWER THESE QUESTIONS. IF YOU
    HAVE ANY DOUBTS, SEND ME AN EMAIL ABOUT THEM, AND I WILL EXPLAIN THEM TO YOU.
    THE MORE SPECIFIC YOU ARE ANSWERING THE QUESTIONS, THE EASIER IT WILL BE TO ASSESS YOUR
    PROGRESS. WRITE DOWN AS MUCH AS YOU FEEL NECESSARY.

    FOLLOW THE CALENDAR TO GUIDE YOUR PRACTICE!

    THE “MIND” TOOL.

    FIRST ASSESSMENT.
    1. MAIN LONG-TERM GOAL (REMEMBER TO WRITE IT IN A SMART WAY):

    2. HOW DO YOU THINK YOU WILL FEEL WHEN YOU ACHIEVE YOUR GOAL? HOW WILL IT AFFECT YOUR LIFE?
    BE SPECIFIC.

    3. THINK AND WRITE ABOUT YOUR “WHY”. WHY IS THAT GOAL IMPORTANT? WHY NOW? WHY DO YOU
    FEEL THIS WAY? WHY ARE YOU DOING THIS? WHY? (GO AS DEEP AS YOU NEED TO GO):

    4. REFLECT ON YOUR HABITS: MAIN HABITS YOU WANT TO FOCUS ON AND WHY, AS WELL AS THE “BAD”
    HABITS YOU HAVE ALREADY AND HOW THEY COULD STOP YOU FROM ACHIEVING YOUR MAIN GOAL.

    MAKE A LIST WITH THREE HABITS YOU WANT TO WORK ON OVERTIME, WITH YOUR NUMBER ONE HABIT
    TO FOCUS ON NOW.

    REFLECTION:

    TOP-3 LIST:

    MONTHLY CHECK (ONCE A MONTH).


    1. MONTH _____.

    2. HOW DO YOU FEEL ABOUT THE PROGRESS MADE DURING THE LAST MONTH? WHAT HAVE YOU
    ACHIEVED, AND WHAT HAVE YOU NOT? WHAT HAVE YOU LEARNT? (DON’T ANSWER THIS QUESTION IF IT’S
    THE FIRST MONTH.)

    3. DID YOU ACHIEVE YOUR LAST MONTHLY GOAL? IF NOT, WHY NOT? WHAT COULD YOU HAVE DONE
    DIFFERENTLY?

    4. NEW GOAL (SMART) FOR THE MONTH:


    5. HOW DO YOU THINK YOU WILL FEEL WHEN YOU ACHIEVE YOUR GOAL?

    6. WHAT HABIT ARE YOU FOCUSING ON BUILDING THIS MONTH?

    7. HOW ARE YOU GOING TO BUILD THE HABIT? WHAT ARE THE DIFFERENT PARTS OF IT (CUE, BEHAVIOUR,
    REWARD)? IS IT SIMPLE AND ACCESSIBLE ENOUGH?

    WEEKLY CHECK (FOUR PER MONTH).


    1. WEEK NUMBER __.

    2. FROM 1 (VERY POOR) TO 10 (EXCELLENT), RATE HOW YOU FEEL ABOUT YOUR PROGRESS:

    3. HOW DO YOU FEEL ABOUT THE PROGRESS MADE DURING THE LAST WEEK? WHAT HAVE YOU ACHIEVED,
    AND WHAT HAVE YOU NOT? WHAT HAVE YOU LEARNT? (DON’T ANSWER THIS QUESTION IF IT’S THE FIRST
    WEEK.)

    4. DID YOU ACHIEVE YOUR LAST WEEKLY GOAL? IF NOT, WHY NOT? WHAT COULD YOU HAVE DONE
    DIFFERENTLY? BE SPECIFIC.

    5. NEW GOAL (SMART) FOR THE WEEK:

    6. DID YOU ACHIEVE YOUR DAILY GOALS LAST WEEK? IF NOT, WHY NOT? WHAT COULD YOU HAVE DONE
    DIFFERENTLY? BE SPECIFIC.

    7. DAILY GOAL (SMART) FOR THE WEEK:

    8. HOW IS THE BUILDING OF YOUR NEW HABIT GOING? BE SPECIFIC.

    CHECK OF THE DAILY GOAL PROGRESSION (DAILY) TO BE DONE IN THE CALENDAR

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Check

    JOURNALING (TWO OR THREE TIMES EACH WEEK).


    1. LIST 3-5 NEGATIVE THOUGHTS YOU OFTEN HAVE OR/AND RECENTLY (BE SPECIFIC):

    2. LIST OF POSITIVE THOUGHTS TO COUNTERACT THEM:

    3. LIST 3 STRENGTHS/POSITIVE THOUGHTS:


    THE “BODY” TOOL - TRAINING

    WEEKLY CHECK (FOUR PER MONTH).


    1. THOUGHTS AND SENSATIONS ABOUT YOUR TRAINING DURING THE WEEK. BE SPECIFIC.

    2. WHAT THINGS COULD YOU IMPROVE ABOUT YOUR TRAINING TO GET YOU CLOSER TO YOUR GOAL?

    JOURNALING
    THE NEXT PRACTICE IS TO BE DONE IN YOUR “WORKOUT JOURNAL”. TRACK YOUR METRICS AS YOU GO
    THROUGH YOUR WORKOUT, NOT AT THE END OF IT.

    EXAMPLE OF HOW TO TRACK THE MAIN WORK OR SINGLE COMPLEMENTAL WORK:


    - 3X8-12 BENCH PRESS.

    Week number: 1 Training: Upper body

    Exercise: Reps Load RPE/RIR Notes


    Bench press

    Set 1 10 60 kg 7

    Set 2 10 60 kg 8

    Set 3 8 60 kg 8

    Set 4 N/A N/A N/A

    Set 5 N/A N/A N/A

    EXAMPLE OF HOW TO TRACK COMPLEMENTAL WORK AS A SUPERSET:


    - 4X8-12 PUSHUPS + PULLUPS

    Week number: 1 Training: Upper body

    Superset: Reps Load RPE/RIR Notes


    A. Pushups
    B. Pullups

    Set 1 A. 12 A. N/A A. 7
    B. 10 B. N/A B. 7

    Set 2 A. 12 A. N/A A. 7
    B. 10 B. N/A B. 8

    Set 3 A. 12 A. N/A A. 8
    B. 9 B. N/A B. 8

    Set 4 A. 10 A. N/A A. 8
    B. 8 B. N/A B. 8

    Set 5 N/A N/A N/A


    EXAMPLE OF HOW TO TRACK A FINISHER:
    - 10 MIN. AMRAP:
    • 10 BURPEES
    • 15 PUSHUPS
    • 20 DB PUSH PRESS

    Week number: 1 Training: Upper body

    Finisher: Reps Load Time/Rounds Notes


    A. Burpees A. 10 A. N/A (Write your score a
    B. Pushups B. 15 B. N/A the end of the
    C. DB Push press C. 20 C. 10 KG each DB workout).
    Ex. 4 rounds.

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