Tag Archive for: Workout Goals Exercises

Five Steps To Achieve Your New Year’s Resolutions

January 9, 2019/in Blog, New Year's Workout Goals, Personal Training

What are your New Year’s Resolutions this year? To lose weight, buy a new house or car, further your education, or maybe meet that special someone? Whatever your New Years Resolutions are, you will be much more likely to achieve them if you set a system in place that you can follow on a daily basis.

Big dreams don’t manifest into reality overnight, but by taking small steps toward these dreams every day, little by little parts of the dream become reality.

Set Reasonable Goals

Every year you should begin by setting reasonable and specific goals. For example, if weight loss is a goal for you, you should start off by assessing how much weight you need to lose, and then setting a reasonable goal for the year, one that can actually be achieved. For example, given that it is healthy to lose a maximum of ten pounds per a month, no yearly goal should be set to lose more than one hundred and twenty pounds in any given year

. You should also set a specific amount of weight to be lost, although one hundred and twenty pounds is the maximum amount that can be loss, perhaps you want to lose only fifty, or twenty. A specific amount should be specified, don’t just have a vague, unspecified goal to lose weight vague.

The same is true for any other goal that you might set; you have to take into account, the time that you have to achieve your goal and the resources available to you in the pursuit of your goal. When you truly consider the time and resources at your disposal, you should be able to set a reasonable and specific goal in any area.

Break the Larger Goal into Smaller Ones

OK so, you’ve established your reasonable and specific goals for the year. Where do you go from there? Once the annual goals are set, next comes the process of breaking those larger goals down into smaller more manageable ones. Suppose a goal is to return back to school to further your education. A smaller goal, to be set for the first quarter of the year (January through March), could be collecting information on schools in your area that interest you and researching the various program offered at these schools.

It is very important to break the larger goal down into a series of smaller ones so that will progressively further the larger goal. If you set out a series of steps that need to be taken to reach the larger goal, the goal will seem less overwhelming, and much more manageable. Since this is a resolution for the year, it may be appropriate to break down the larger goal into twelve smaller goals for each month of the year. This is just a guideline; your goal may require more or fewer steps depending upon what the goal is.

Set Milestones

While you are setting goals it can’t hurt to also set milestones. Milestones are in between the larger goal that you’ve set for the year, and the smaller goals you have set for a shorter period of time. A milestone is an event that marks significant progress toward the goal. For example, if your goal is to lose fifty pounds, a significant milestone toward that goal could be twenty-five pounds. (Because you are half way there.) If you’re goal is to go back to school, as significant milestone might be completing all of your research and finally deciding upon a school and completing the admissions application. A milestone is a significant accomplishment that occurs on the way to your goal. You can revise your milestones (and for that matter your smaller goals) along the way. But what is important is always having some kind of plan in place. A plan that moves you along toward the goal.

Do at least Five to Ten Small Things Each Day to Achieve the Goal

This is probably the most important advice of all. Take small steps every day toward your goal. This is where goals are made or broken- in your daily routine! It is so easy to begin the New Year in full force, rushing toward your goals with such ambition and zeal! But then life happens. Other responsibilities get in the way-. Before you know it, you missed five gym workouts in a row and you are gaining weight because of it, or working late has prevented you from researching schools.

A slump in the housing market is hampering your house hunting or a glitch in your car loan approval process has gotten you frustrated! Once several days or weeks are missed, it is normal to become frustrated, and to want to abandon the goal all together! THIS YOU MUST NOT DO! It is human to fall off the wagon, but is even more important to get back on! Don’t waste time and energy putting your self down for opportunities missed. Just know that this is all apart of the process. Things do occur that get in the way of steady progress toward our goals. But these things can be easily overcome, if we get back on track as soon as possible and return to the daily habit of taking at least five small steps toward the goal every day.

Reflect Upon Progress

This is easy to do if you write down the small steps you take toward your goal every day. At the end of the week, or month, or whatever time period you are comfortable with, take a look at all of the work you have done toward the achievement of your goal. Evaluate the good decisions as well as the missteps. Perhaps you found the perfect house, made a bid on it, but lost it in a bidding war. Don’t be discouraged. Often times we can turn life’s disappointments into opportunities so long as we are willing to keep a positive attitude and learn from them. Stay focused and keep directing your positive energy to the achievement of your goals. Before you know it you will be reaching those significant milestones that you set earlier.

Reward Yourself for Reaching Milestones

This is very important! Celebrate each significant milestone you reach, don’t wait until you achieve the larger goal, milestones along the way are very important! Sometimes what ends up being even more important than the goal we set, is the journey that takes us there, the friends we meet along the way, and the growth we experience as a result of our efforts. Be sure to celebrate all of this! Following the five simple steps above, you just might even achieve your New Years Resolution before the years end. Wouldn’t that be cause for celebration? Even if you don’t, you will have learned so much just from the effort; enough to take you well into the next year’s resolutions successfully!

The New You in the New Year

January 8, 2019/in Blog, New Year's Workout Goals, Personal Training

How many times have you told yourself that this year you’re going to finally lose that weight or quit smoking or look for a better job? How often do you carry over your New Year’s resolutions from one year to the next? If you’re like most people, you come up with a long wish list of things you want to improve and try your best to make them happen during the year.

The problem is that not even a month goes by before you’ve already forgotten about most of your goals and are back to your old habits again. There are a few simple things you can do though, to help you stick to your plan.

Be Realistic

One of the biggest reasons we fail to accomplish our New Year’s resolutions is that we tend to set unrealistic goals. Wanting to lose 100 pounds and make more money and get organized and quit smoking all at the same time probably isn’t going to be very effective. To help you stick to your goals, you should pick one or two really important things you want to work on and focus exclusively on those, instead of trying to completely reinvent yourself in one year.

Also, be sure that your goal is actually attainable. If you have a heart condition and are in terrible physical shape and your goal is to climb Mount Everest before the end of the year, you may be in for some serious disappointment. This is not to say that you can’t set goals that really challenge you physically and mentally. It is simply important to be honest with yourself in regards to what you can and can’t accomplish. The last thing you want to do is set yourself up for failure.

Be Specific

The next big problem is that most of our goals aren’t specific enough. While it may be okay to write “lose weight” on your New Year’s resolution list, this doesn’t tell you anything about how much weight or how you’re going to lose this weight. In order to make your resolution more effective, you need to be specific about what you want to accomplish. A better resolution may be “to lose 1 pound a month throughout the year,” or “to go to the gym at least twice a week before work.” The more specific you are about your goal, the more solidified it will be in your mind.

Be Task Oriented

It’s great to want to lose weight, but how are you going to accomplish it? I can almost guarantee you that the weight’s not just going to melt off of you on its own. So, what do you need to do to make this goal a reality? For each resolution you have on your list, write at least ten action items that you must do to accomplish your goal. Here is a sample list to help you get started.

Resolution: “Lose 1 pound a month throughout the year”

Be Strong

One of the reasons people fail with their resolutions is that they don’t adequately foresee the obstacles they may face along the way.

Be Forgiving

You won’t always hit your mark on the first try. As soon as you realize that you’ll most likely have some good days along with some bad days, you can stop beating yourself up when you’re in a slump. Forgive yourself when you stray off the path and find ways to encourage yourself to get right back on. Blaming or feeling negatively towards yourself will only make matters worse and make it harder to finish what you so boldly started. Instead, figure out what got in your way and come up with a revised plan of action to achieve your goal.

Be Happy!

This is the most important thing to remember. All that we do in life is in vain if we’re not happy. If you’re absolutely miserable doing your resolution, you’ll not only find it more difficult to stick to, you’ll also build up more resentment towards it. This in turn, will make you even less likely to ever finish the goal. Of course, some times we have to do something for health reasons that may seem terrible in the short term, but that will bring happiness at a later time. I believe strongly that to accomplish anything in this world, you have to have the right attitude. Life is short and you should choose resolutions that will enhance your life by making you healthier and happier.

As the Vulcan saying goes, “Live long and prosper.”

Tірѕ For Sticking Wіth Yоur New Yеаr Fіtnеѕѕ Gоаl

January 2, 2019/in Blog, New Year's Workout Goals, Personal Training

Mаnу people mаkе fіtnеѕѕ rеѕоlutіоnѕ with thе bеgіnnіng оf a new уеаr tо gеt healthier аnd gеt іn ѕhаре. Some dесіdе tо eat bеttеr аnd exercise a lіttlе mоrе, whіlе others mаkе their gоаl switching from walking оn a treadmill tо trying an еllірtісаl mасhіnе.

Althоugh mоѕt реорlе ѕtаrt оut strong wіth their nеw уеаr fitness gоаl, many еnd up bеіng broken dауѕ оr wееkѕ later. It іѕ іmроrtаnt to realize thаt gеttіng іn ѕhаре оftеn іnvоlvеѕ a tоtаl lіfеѕtуlе change, nоt only еаtіng bеttеr while using treadmills, ellipticals, оr an exercise bіkе fоr a соuрlе оf wееkѕ. If уоu’rе hаvіng a рrоblеm sticking wіth іt, kеер thе fоllоwіng tірѕ іn mіnd.

Mаkе Your Goals Realistic

Sоmе реорlе wake uр оn Nеw Year’s Dау with аn unrеаlіѕtіс рlаn. For example, іf уоu hаvеn’t еаtеn a healthy dіеt оr еxеrсіѕеd fоr уеаrѕ, іt isn’t rеаlіѕtіс tо ѕеt a tаrgеt оf runnіng fіvе mіlеѕ per day whіlе fоllоwіng a low саrbоhуdrаtе diet. The fаѕtеѕt wау to failure is mаkіng an unrеаlіѕtіс fіtnеѕѕ gоаl. It’s bеѕt tо start wіth small ѕtерѕ lіkе wоrkіng оut fоr twеntу mіnutеѕ every other dау on аn exercise bіkе, treadmill, оr еllірtісаl whіlе аlѕо grаduаllу improving уоur diet.

Sеt Sресіfіс Gоаlѕ

It іѕn’t еnоugh tо say уоu wаnt tо bе healthier, уоu hаvе to set ѕресіfіс tаrgеtѕ. Make a lіѕt оf the ѕресіfіс thіngѕ you wаnt to ассоmрlіѕh. Fоr еxаmрlе, using уоur trеаdmіll three nіghtѕ a wееk while уоu watch уоur fаvоrіtе television ѕhоwѕ, riding уоur ѕtаtіоnаrу bісусlе fоr fіftееn mіnutеѕ bеfоrе lеаvіng fоr wоrk оn Monday, Wednesday, аnd Friday, or even аѕ ѕmаll аѕ exercising оn аn еllірtісаl machine for fіvе mіnutеѕ реr dау. In addition, set specific diet gоаlѕ lіkе сuttіng back or еlіmіnаtіng soda or passing bу fast food.

Chооѕе Indооr Equipment – Trеаdmіllѕ, Ellірtісаlѕ, Or An Exercise Bіkе

Since реорlе ѕеt nеw уеаr fitness gоаlѕ іn Jаnuаrу whеn the wеаthеr іѕ cold, many people use thе wеаthеr as аn еxсuѕе to nоt еxеrсіѕе. Bу сhооѕіng іndооr еԛuірmеnt like trеаdmіllѕ, ellipticals, оr аn еxеrсіѕе bіkе, you саn’t lеt the wеаthеr оutѕіdе ѕtор уоu from getting your workout.

If running ѕоundѕ gооd tо уоu, lооk for trеаdmіllѕ thаt allow you to соntrоl thе іntеnѕіtу and pace оf your run whіlе monitoring уоur heart rate, pulse, аnd mоrе. A treadmill offers уоu a grеаt іndооr wоrkоut аnd mоѕt of these mасhіnеѕ еvеn fоld аwау for out of ѕіght storage.

Ellірtісаlѕ provide a grеаt саrdіоvаѕсulаr lоw impact workout that doesn’t ѕtrаіn thе jоіntѕ оr muscles. An еllірtісаl mасhіnе аllоwѕ уоu tо wаlk or jog without hitting against a hard ѕurfасе аѕ wіth a trеаdmіll.

A ѕtаtіоnаrу bісусlе аlѕо оffеrѕ a low іmрасt wоrkоut whether уоu сhооѕе аn uрrіght оr a rесumbеnt mоdеl. Yоu саn gеt a grеаt cardio workout wіthоut ѕtrеѕѕіng уоur feet, knееѕ, or ankles.

Regardless оf whеthеr уоu сhооѕе treadmills, еllірtісаlѕ, оr an exercise bike, уоu саn kеер уоur new уеаr fіtnеѕѕ gоаl bу using аnу оf these ріесеѕ of іndооr equipment аlоng wіth bеіng rеаlіѕtіс, ѕеttіng ѕресіfіс gоаlѕ, аnd starting ѕmаll.