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SMART Fitness

Coaching people to EAT SMARTER and MOVE SMARTER so they can develop the habits necessary to achieve their HEALTH and FITNESS goals and keep them for LIFE

Yesterday we talked about how poor (or no) planning can derail you from the goals you’ve set for yourself. And, as I implied in that post, planning how you are going to reach your goal is critical. Would you go on a road trip across the country without a plan?

Today we’ll talk about another potential obstacle to those ever elusive goals… Continue reading “Time Wasters (Goal Obstacle #2)”

As of today we are 19 days into the new year, which means that we are about half way to what Gold’s Gym has labeled the “Fitness Cliff”. According to an interview I listened to recently, between February 7th and 18th every year Gold’s Gym notices a significant drop in gym attendance. This drop is so dramatic that they have labeled it the “Fitness Cliff”. What this tells us is that many of those people with fitness as a New Year’s resolution have given up already.

In an effort to prevent you guys from being a part of that statistic, this week I’ll be talking about some things that can derail you from reaching those ever illusive health and fitness goals. The first, and in my opinion, the most important is…

Poor Planning  

If you fail to plan, you are planning to fail.” Ben Franklin

  • Meals: To eat healthy you MUST plan your meals. And doing it right takes time. For me the best time is Sunday afternoon. Get with your spouse and figure out what meals you both like that match up with your nutrition plan (more about that later).

There are lots of online sites designed specifically for this: emeals, Fresh20, RelishRelish, and many others. Most of the good ones have healthy eating categories like Clean Eating, Paleo, Mediterranean, etc. I personally use RelishRelish because they don’t limit you to one category like some of the others, and I have finicky-eating kids, and Relish has a good Kid Friendly section. All of these sites make it easy to choose recipes and create shopping lists to help you eat according to whichever plan you and/or your coach have selected. Some of them even have smart phone apps.

  • Movement:  Just like planning your meals for the week, you also need to plan your movement. Movement includes your planned exercise sessions as well as the opportunities that present themselves for movement. For example, you know you need to pick up your kids from school on Fridays, and there is a park right next to the school. Get there a early, park, and go for a walk. To plan for this means you wear the right clothes for the weather, and either wear or bring the correct shoes for walking. Another example is the weekly trip to the grocery store: park as far away from the store as possible, and wear the right shoes for a walk. If you are using a fitness app like RunKeeper or a wearable device like FitBit you’ll be able to count these towards your weekly movement goals if you have them. And yes, you should have them.

Check back tomorrow for the next thing that can keep you from reaching your goals.

What method do you use to plan your meals? How do you stay prepared to get in a quick workout when the opportunity presents itself?

 

One of the more recent phrases added to the fitness lexicon is something called Functional Strength. I’m not sure who actually coined this phrase, or I would give them their due credit.

So what exactly is Functional Strength?

In the simplest of terms, Functional Strength is strength that allows you to do everyday things with less physical effort/energy expended.

Here are some examples:

  • Carrying the groceries in from the car using less trips back and forth.
  • Picking up your child and putting her on your shoulders so she can see the parade better.
  • Walking up stairs carrying a loaded suitcase because the elevator is too slow or broken.
  • Moving a piece of furniture to make your spouse happy.
  • Changing a flat tire–just removing the lug nuts can require a significant amount of strength, and then you have to lift the spare out and put the flat back in the trunk.
  • And many many more.

If you think about each of the above examples, every one of them is you working against the forces of gravity or friction.

So the next logical question is: How do we develop this Functional Strength?

Continue reading “What is Functional Strength?”

Assuming you used the S.M.A.R.T.E.R. strategy for choosing your goal(s), you might we wondering, “what do I do now?” If so, that’s what today’s post is about.

If you are serious and committed about your goal, you first need to look at some of your HABITS.

  • What HABITS do you currently have that will help you toward reaching your goal?
  • What HABITS do you currently have that will hinder you from reaching your goal?
  • What HABITS do you need to develop to help you reach your goal?
  • What HABITS do you need to break right now so you can more easily and quickly reach your goal?

Continue reading “I’ve Chosen My Goal, Now What?!?”

With 2015 less than a month away, I thought I would address the subject of goal setting. You’ve probably heard of the acronym S.M.A.R.T. as it applies to setting your goals. I’ve tweaked it a little to add a few aspects that will pertain more to your health and fitness goals.

  • “S” is for SERIOUS:  Bottom Line: If you don’t take your goal seriously you’ll never reach it. Commitment is one of the keys to success in anything we hope to accomplish. And if you are serious you will write it down and keep it in front of you regularly.
  • “M” is for MEASURABLE:  What result are you looking for? A smaller dress or pant size, a lower body fat %, a sub-27 min 5K time? All of these are measurable. Be as specific as possible. For example, my goal for 2015 is to get back into my size 32 pants (I’m a 33 now.). I purposely left out body weight as a goal for a reason. Body weight is one of several ways to measure your progress, but it shouldn’t be the only way. More about that in a future post.
  • “A” is for ACCOUNTABILITY:  Accountability can be several things:
    1. Post your specific goal on social media for all to see.
    2. Better yet, invite someone to join you on your adventure to a better, healthier you.
    3. Use a mobile app (like Nike Plus or RunKeeper) that tracks your activity and sends it to someone or automatically posts it on social media is another good way.

Use whatever works to keep you motivated towards your goal. And here’s the most important aspect of accountability: you must give permission to give you a hard time if you aren’t sticking to your success plan.

  • “R” is for REALISTIC:  If you’re 50 years old and your goal is to fit into your old high school jeans, that’s probably not a realistic goal. However, losing a few inches off of your waist or hips is realistic. Also, be realistic about your expectations. It took years to put all of that extra fat on your body; it’s not going to come off in two weeks. Be committed and be patient. DON’T GIVE UP!!
  • “T” is for TIME BASED:  Any goal should have a end date to hit. But again, make it realistic. We’ll talk later about how to pick that elusive end date. For most health/fitness related goals 3-6 months is a minimum.
  • “E” is for EVALUATE:  For your goal to be measurable, you’ll need a starting point (measurements, weight, before pic, and possibly % bodyfat,  etc.) that you can periodically check against to see how you’re progressing. I’m not saying you have to record every calorie and every rep, but the easiest way to determine if you are moving in the right direction is to record at least some data points related to your goal. And if you aren’t where you want to be, maybe it’s time to…
  • “R” is for REVISE:  Sometimes life throws us curve balls. Maybe it’s the holiday season with all of the extra food, desserts, etc. Or maybe the job got in the way, or maybe we don’t have quite as much time for the gym as we originally thought. Whatever the reason, make the necessary changes to your plan and keep going.

This should give you what you need to set your goals. All you need now is a plan to reach it.

If you have any questions or thoughts please use the comment section below.

.Thanks!!

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