The Project: The Quantified Self (N=1)Monday 17th November - Sunday 14th December

CONDITIONING

ENERGY AVAILABILITYBODY COMPOSITION

SOURCE THE CHALLENGE: 1. PICK AN IMPROVEMENT THAT YOU WANT TO MAKE THAT WILL MAKE A

BIG IMPACT ON YOUR TENNIS

e.g., I need more energy every day so that I can practice hard, with focus to

get better.

NOW TURN THAT INTO A HEADLINE GOAL (MAKE A DEFINITIVE STATEMENT):

e.g., I will manage my energy intake better to enable me to

practice hard with focus every day.

WHAT IS THE HABIT THAT I NEED TO START DOING?

TRAINING NUTRITIONI NEED TO START TAKING

CARBOHYDRATE SNACKS ONTO COURT FOR EACH SESSION

WHEN I PRACTICE I MUST WORK TO IMPROVE MY FOCUS

WHAT IS THE HABIT THAT I NEED TO STOP DOING?

TRAINING NUTRITION

IS YOUR GOAL A YES OR NO ANSWER?

e.g., I need to ensure that I have enough energy for every practice session…..

HOW CAN YOU MAKE IT A YES OR NO ANSWER THAT IS MEASURABLE/ QUANTIFIABLE?

IS YOUR GOAL A YES OR NO ANSWER?

e.g., I need to ensure that I have enough energy for every practice session…..

HOW CAN YOU MAKE IT A YES OR NO ANSWER THAT IS MEASURABLE/ QUANTIFIABLE:

e.g., I will have a carbohydrate snack on court for every training session and I will start eating that between 45 and 60mins into a session.

BE REALISTIC…. • AM I ABLE TO STICK TO MY GOALS? • WHAT IS PREVENTING ME FROM STICKING TO MY GOALS? • AM I WILLING TO STICK TO MY GOALS? • DO YOU FORESEE ANY CHEATS THAT YOU WILL NEED TO MAKE?

AND TROUBLESHOOT….• WHAT ARE THE STUMBLING BLOCKS? • WHERE ARE THE CHALLENGES TO MY GOALS?

D-WORD

BE REALISTIC…. • AM I ABLE TO STICK TO MY GOALS? • WHAT IS PREVENTING ME FROM STICKING TO MY GOALS? • AM I WILLING TO STICK TO MY GOALS? • DO YOU FORESEE ANY CHEATS THAT YOU WILL NEED TO MAKE?

D-WORD

HOW CAN THAT BE QUANTIFIED OR MEASURED?

e.g., I will subjectively rate my energy intake every day and rate

my training energy, focus and performance every session.

HOW WILL I RECORD MY PROGRESS?

e.g., phone or notepad or posh notepad?

CREATING THE COMMUNITY

TWITTER ♯quantifiedself

SHARE YOUR SOLUTIONS & CHALLENGES

CHALLENGE YOUR GROUP

SHARED RESPONSIBILITY

GOOD LUCK!!!

SEE YOU WEDNESDAY 17TH DEC