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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

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Physical exercise

How to Perform the Push-up, Squat, Plank, and Pull-up

As promised, here is the video showing the recommended technique for each exercise in the 2015 Fitness Challenge.

As always, any questions or comments are welcome.

Challenge starts tomorrow. Are you ready?

I don’t know about you guys, but this winter I’ve been pretty inconsistent with both my exercise program and my eating habits (and blog posts. Ugh.). The result is an extra 8 – 10 lbs in my waist area that I’m none too happy about. And now that the weather is finally getting warmer, I’ve decided to do something about it. I’ve created a progressive calisthenics program of steadily increasing repetitions over the month of April with the following exercises: Continue reading “2015 Spring Fitness Challenge”

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?!?”

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