122e7375dcef4e2fb696ca66edac04cb

Daily Goal Evaluation

Thu, 16 Jan 2020 20:43:27 GMT

Why you're not seeing progress

Regarding our health and fitness goals we often find that we are either "all in" or "all out". Have you ever been on a diet plan and then went out to dinner and ate something not on plan? Did you just give up until Monday or did you give up completely? The moment we are not 100% or make a "mistake" we often throw in the towel. We think we need to make big sweeping changes and it needs to be hard in order for it to work and to get results. Sometimes in pursuit of being perfect on a plan we fail to recognize just how much progress we are really making. I'm not talking about losing 1lb out of your 20lb goal. I'm talking about the daily process of establishing new habits, mindset shifts, and acknowledging mini wins. These are the little things that we often don't notice while we are pursing our big goals. It's these daily goals or you could really call them habits that are the small steps that propel us toward our ultimate goal. Individually they don't seem like much but when you start to string them together over a period of time, they are huge.

Here's 4 simple steps for you to evaluate your progress daily:

1 - Write out your daily goals for the next day each night. You are 2-3x more likely to achieve them just by this simple act!

2- Look at them in the morning, put in a visible spot, or set a reminder on your phone

3- Do It!

4- Review your progress every night. Ask yourself these questions and write it down:

Did you hit your goal?

How much did you do?

What did you learn? or What do you need to change?

What wins did you have today?

I also suggest doing a similar review every week and every month as you are working on larger goals.

Note: This daily process works best when you have first identified your big goal (typically something that would take at least 12 weeks or longer) and then decided on the steps you would need to take to reach that goal. This daily evaluation is regarding the actions or habits that will need to happen frequently to move you toward your big goal.

Goals vs Systems

Wed, 08 Jan 2020 18:13:26 GMT

Your new year system for success

Ok, It's the beginning of a new year and we are now 1 week into it. How are you doing with your New Years' resolutions or goals? It seems like we just recently started saying goals instead of resolutions due to so many past failures in being absolute. However you say it, they are pretty similar. Have you completely abandoned your goals the first time you got off track because you had set "all or nothing" goals? I'm sure there's some stat out there that says something like 50% off people quit their resolutions by end of the first week. I don't know the actual numbers but I think we can all agree that there is a very high drop off rate and that only a small percentage of people actually stick with it to the end of the year.

Have you ever started a diet, workout program, etc. and couldn’t follow through with it? It seemed like the perfect solution at the time but then something happened that threw you off track. You got busy, sick, ate dinner at a restaurant or any number of things called life got in the way of the perfect plan. Please know that the problem is not you, your motivation or your discipline. The problem is the all or nothing mentality. The idea that we are either all in or all out. Take a good look at yourself if you haven done any diet or workout program in the past that promised big results in just a short amount of time. What’s the problem with all of these? They all assume that you are all in and that you can dedicate your life to this extreme change. I mean we can push through some pretty extreme plans but typically only for a short period of time. Also most of them tend to be 4 weeks or 12 weeks. None of them say you have to do this forever. I mean it's really not very appealing marketing when we all want quick fixes and want to see "results" right away so we can stay motivated.

Are you at a place now where you no longer make New Years' resolutions for health and fitness because you know that you won’t stick to them? You think why bother trying a new program at all because I have failed in the past and this time wouldn't be any different. You keep assuming the problem is you and if you could just stay motivated or just push a little harder, then you would reach your goal. The problem is not your motivation or your discipline. It's your mindset. The fact that you keep doing the same thing and expecting different results. You want big results and you want them right away. You fail because you're not consistent since you haven't fully developed new habits and systems that will sustain your changes for the long haul.

If you have already fallen off the wagon with your goals for the year, failed to set them in the first place, or feel like your current plan is not sustainable, then here's a plan for you. Follow these steps to create your new habit.

#1 Identify your GOAL

#2 List all of the things you "could" do to reach it

#3 Determine the 1 most important thing to focus on now (habit)

#4 Break this down into something so easy you can always do it

#5 Figure out WHEN you will do it

#6 Determine what might get in the way of doing it

#7 Make a plan for when roadblocks occur

#8 Do this new habit EVERY DAY until it's easy

#9 Gradually increase the difficulty of this habit or start on the next supporting habit to your goal

I know this may seem ridiculously easy if you're used to those nutrition and/or workout programs that require you to completely change your entire life. It's too many changes at once and is not sustainable. You know because you've done it maybe even successfully but the problem is you didn't keep doing it and your old habits took over again. Now you're right back to where you started. This is why it's time to change your system. It's ok to start small. No you will not see big results right away but what you will be doing is building a sustainable system that will allow you to make gradual improvements. No more yo yo results. Start where you are. Start small. Start TODAY.

If you would like additional help with setting up your new system of habits, I will be offering free 15 minute video chats until the end of January. Please comment or message me to get started.

Start Here - 3 Habits for Health

Tue, 18 Jun 2019 17:06:53 GMT

I feel like we are all searching for the secret sauce that will finally help us to lose the weight and keep it off. We figure the more complicated a diet/fitness plan is then the better the results should be. So we hop from one thing to the next and still end up right back where we started. I mean if it were actually easy then everyone would be in shape, right? The problem is not you or your willpower but the quality of your habits. Where you are today is a product of your daily habits. These 3 daily habits are the building blocks of a successful fitness plan. I recommend that you start here before trying another weight loss plan. You can start building these habits today to make lasting changes in your health.

Water - 1/2 bodyweight in ounces. Essential to life. Plain water. No, those packets you can add to a bottle of water DON'T count! And get rid of that plastic water bottle while you're at it! Plain water with a slice of lemon or lime if desired. Yes, you will have to go to the bathroom every 5 mins at least for the first few days until your body adjusts. Seriously this is your number 1 item to do before you try to change anything else. Don't start another complicated diet plan.

Movement or mobility/stretching -intentional 15 mins. Really that's it! The point is to start small and to make it manageable for you to complete. This is not about weight loss but making time (prioritizing) your health. You would be amazed by how great you can feel when you spend time taking care of your body. Haven't worked out for awhile? No worries, just start with some simple yoga style stretches along with deep breathing. This not only quiets your mind but allows your body to relax into the stretch.

Wake up 30 min early or schedule out 30 min during day - same time everyday is ideal- This is an appointment with yourself- the most important appointment of the day. This takes priority over anything else. You could use this time to start your day a little slower, get in some stretches or a quick home workout, meditate, plan your day, or just drink some coffee from a mug in silence.

I know what you're thinking. These are too easy, too simple, no way they will work! Keeping it simple is the point. These small habits add up to big changes over time. A 15 minute workout, stretching, walk etc can effect more change than a sporadic 30 min workout just by sheer repetition. They lay the foundation for the big stuff, for the hard stuff. The reason why you have failed before at the hard stuff is that you did not take the time to do the small stuff, the foundation. You see those bad habits (the reasons why you always fall off the plan) tend to creep back in the moment you neglect the small stuff. Your health and fitness habits will only be as strong as the foundation you lay. So, I encourage you to...

Start small, keep it simple, start today .

My First Blog Post

Mon, 11 Feb 2019 15:45:47 GMT

It's official, I have a blog and I know how to use it.

I have finally decided to take the plunge and add a blog to my site. I always wanted an easy way to share information with visitors and super excited to start this journey. Below you will read of MY top reasons why I love personal training and exercise. I hope you find inspiration in them and continue to lead a healthy lifestyle. "Dieting", losing weight, killing yourself in the gym don't always work. To get the results you want, you need a lifestyle change. This approach is something you can stick with and reap the benefits over time. Quick fixes either don't work or aren't healthy most of the time, and most of my clients can tell you, consistency is key and they look and feel better after they developed a good habits in not just one area of their life, but targeting many! Such as eating, exercising, sleep, stress management, water, strength training, cardio. Sometimes this just develops in to a snowball effect, where one good habit leads to another, and in that case, keep it up!!!

So without further explanation here you go, and please keep coming back to my site and check for updates right here on the blog!

Open for Motivation!

If you’re struggling to find motivation to get to exercise, allow these seven reasons to inspire you to get moving…

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

Exercise Because —Your Family Loves You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

Exercise Because —Your Friends Will Join You

It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!

Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!