Well...it's official, I did my part this holiday season. You may remember that I explained in my last Fit Tip that the average person gains seven pounds between Thanksgiving and New Year's Day. I am happy to report that I came in a little below the average! I did weigh yesterday and I have GAINED THREE POUNDS! Yuck!
But at least I know...right?! As hard as it was to get on that scale yesterday...I am glad that I did. As our yearly calendar hits the reset button, so should we. I think that it's important that we all have a starting place. Note that I didn't say anything about a Resolution! So take some time today to think about how you're going to hit your Health and Fitness Reset Button! Goals give us a purpose and there's nothing that motivates me more than knowing there is a finish line!
We, as your trainers, are ready to help you not only to set your goals but to map out a pathway to them. So...we can do your bodyfat or measurements, do a treadmill or push-up test, or give you some goals to improve your flexibility. Now that I know I've got some (more) pounds of fat to lose...I've de-junked my kitchen and am ready to start making my way toward my finish line! How you measure success is up to you...but I think we all do a little better with our program when we have a goal in mind. If your goal is weight or body fat loss...take that first step onto the scale. Knowing is a lot better than not knowing because then at least you can start moving in the right direction! Happy 2009! Let's make it a GREAT year!
Showing posts with label fitness goals. Show all posts
Showing posts with label fitness goals. Show all posts
Friday, January 2, 2009
Wednesday, July 30, 2008
The Summer Lazys!!
You know you’re being lazy when you...
• spend 10 minutes searching for a close up parking spot instead of parking at the far end of the lot
• use the elevator to get to the third floor (or less!)
• drive to the mailbox
• have a yard boy, housekeeper, and take your car to Autobell
• stand with dog instead of walking it
• say it’s just too hot to exercise
It’s time to get crackin’ and move a little more! Have a great week!
• spend 10 minutes searching for a close up parking spot instead of parking at the far end of the lot
• use the elevator to get to the third floor (or less!)
• drive to the mailbox
• have a yard boy, housekeeper, and take your car to Autobell
• stand with dog instead of walking it
• say it’s just too hot to exercise
It’s time to get crackin’ and move a little more! Have a great week!
Monday, June 16, 2008
So...What’s the Point?!?!
You know I have this major motivation when it comes to gaining weight...well, actually I have two.
1. When I gain weight, I start to look like Uncle Fester and,
2. It’s my job to appear fit and healthy...
So I have these imaginary weight zones that kind of dictate my diet and my lifestyle...
There’s the Home-Free Zone when all my clothes fit and I feel really good about myself.
Then there’s the Put-the-Twinkie-Down Zone when my pants start to get a little tight and I would rather have a tetanus shot than to take my shirt off in public.
And finally, there’s the Uncle Fester Zone when it’s all gone to pot and everything seems to jiggle even when I’m sitting still.
So I think having some idea of what your body weight is and where it needs to be in order for you to feel good about yourself is very important. I think it’s key to know when you are getting out of your Home-Free Zone and starting to edge into Twinkie land. Let’s face it...it’s a lot easier to take off five or ten pounds than it is to take off twenty or thirty. So what’s your set point? Do you know...and how close are you to it right now?? Don’t let yourself get to the point of no return...I mean really, if we eat four times per day then we will have 1460 meals this year. It won’t hurt to practice a little self control to get back into those skinny pants! You can always eat whatever you want after you reach your goal. So weigh weekly and track your progress (or demise) and let it govern your habits. It is summer after all!
1. When I gain weight, I start to look like Uncle Fester and,
2. It’s my job to appear fit and healthy...
So I have these imaginary weight zones that kind of dictate my diet and my lifestyle...
There’s the Home-Free Zone when all my clothes fit and I feel really good about myself.
Then there’s the Put-the-Twinkie-Down Zone when my pants start to get a little tight and I would rather have a tetanus shot than to take my shirt off in public.
And finally, there’s the Uncle Fester Zone when it’s all gone to pot and everything seems to jiggle even when I’m sitting still.
So I think having some idea of what your body weight is and where it needs to be in order for you to feel good about yourself is very important. I think it’s key to know when you are getting out of your Home-Free Zone and starting to edge into Twinkie land. Let’s face it...it’s a lot easier to take off five or ten pounds than it is to take off twenty or thirty. So what’s your set point? Do you know...and how close are you to it right now?? Don’t let yourself get to the point of no return...I mean really, if we eat four times per day then we will have 1460 meals this year. It won’t hurt to practice a little self control to get back into those skinny pants! You can always eat whatever you want after you reach your goal. So weigh weekly and track your progress (or demise) and let it govern your habits. It is summer after all!
Friday, May 23, 2008
Are you for REAL?!?
We always make time for what’s important…so you mean to tell me that those kids or that spouse or that job is more important than working out?! I thought not!!
So now that you’ve really gotten your priorities straight, let’s figure out how we can fit a little more movement into your daily life…
Just remember, exercise doesn’t have to produce that nauseous, clammy, over-exerted feeling like you get with your trainer in order for it to count! Exercise can actually be FUN! Try riding bikes with your kids or taking a walk with your spouse (though I will warn you…you may have to carry on a conversation). Go bowling or take a hike! The possibilities are truly endless…just take advantage of your together time and make it another chance to be healthy! Your kids will learn from your example and your spouse probably needs it just as much as you do!
So…here’s your goal for the week…plan AND implement an exercise session that doesn’t really seem like exercise…do it for the fun of it and by all means…try to like it!!
So now that you’ve really gotten your priorities straight, let’s figure out how we can fit a little more movement into your daily life…
Just remember, exercise doesn’t have to produce that nauseous, clammy, over-exerted feeling like you get with your trainer in order for it to count! Exercise can actually be FUN! Try riding bikes with your kids or taking a walk with your spouse (though I will warn you…you may have to carry on a conversation). Go bowling or take a hike! The possibilities are truly endless…just take advantage of your together time and make it another chance to be healthy! Your kids will learn from your example and your spouse probably needs it just as much as you do!
So…here’s your goal for the week…plan AND implement an exercise session that doesn’t really seem like exercise…do it for the fun of it and by all means…try to like it!!
Tuesday, April 1, 2008
You Ate HOW Much?? Part Two
I like to eat chips out of the bag, peanut butter out of the jar, and ice cream out of the carton. I usually tell myself one of two things:
1. I’m only going to have a little or...
2. I really don’t want to dirty a dish
But, of course, the truth is I really want to eat these foods with wild abandon and have no clear notion of how many servings I just consumed! Do you know any one that does this?? It may be time for you to intervene...as I know that this is my own personal cry for help!!
A few years ago, Ruby Tuesday started including nutrition information on its menu for all of its menu items. The interesting thing is that their business dropped off by almost 40%!! So they quickly changed their menus...knowing that ignorance is bliss...at least when it comes to calories and fat content.
The moral of this story is that we really don’t want to know! We don’t want to know how many tablespoons of peanut butter we just ate or how many calories the Rib Platter at Ruby Tuesdays has or how many grams of fat we consumed in that “almost” half pint of Ben & Jerry’s we just scarfed down!
So there’s nothing wrong with having a treat...now and then! In fact, I think we all need to treat ourselves! But just be sure you know how much you are going to eat and stick with it. That’s why I advocate buying individual portion sizes of the really good stuff...because I know that I have no self control! So put that ice cream in a bowl...no, not a mixing bowl next time! Or place your serving of chips on the plate with your sandwich...don’t just take the bag with you to the den! It will make a huge difference before you know it! Have a great rest of the week!
1. I’m only going to have a little or...
2. I really don’t want to dirty a dish
But, of course, the truth is I really want to eat these foods with wild abandon and have no clear notion of how many servings I just consumed! Do you know any one that does this?? It may be time for you to intervene...as I know that this is my own personal cry for help!!
A few years ago, Ruby Tuesday started including nutrition information on its menu for all of its menu items. The interesting thing is that their business dropped off by almost 40%!! So they quickly changed their menus...knowing that ignorance is bliss...at least when it comes to calories and fat content.
The moral of this story is that we really don’t want to know! We don’t want to know how many tablespoons of peanut butter we just ate or how many calories the Rib Platter at Ruby Tuesdays has or how many grams of fat we consumed in that “almost” half pint of Ben & Jerry’s we just scarfed down!
So there’s nothing wrong with having a treat...now and then! In fact, I think we all need to treat ourselves! But just be sure you know how much you are going to eat and stick with it. That’s why I advocate buying individual portion sizes of the really good stuff...because I know that I have no self control! So put that ice cream in a bowl...no, not a mixing bowl next time! Or place your serving of chips on the plate with your sandwich...don’t just take the bag with you to the den! It will make a huge difference before you know it! Have a great rest of the week!
Friday, March 14, 2008
Is the Value of Your Stock Going UP or down??
Taking Stock...
Ever heard the expression...there’s a little good in the worst of us and a little bit of bad in the best of us? (No this email is not about Elliot Spitzer!)
It’s time for all of us to take a little inventory of our daily lives and take a look at our personal balance sheet...
Think about your fitness program and your overall daily life. List on a sheet of paper the three best things that you do for yourself everyday and then list the three things that most need improvement. Make these very specific!
Now think about your top three...congratulate yourself and make a commitment to maintaining them. These behavior changes take time and have really made a difference in your life! It is ALWAYS important to recognize all that is good about who you are.
Now look at your bottom three...which one is the most glaring? Why is it so bad? Finally...are you willing to change this behavior? On your sheet of paper, list three strategies that you are willing to implement in order to make this change occur. Tell your trainer or your spouse or anyone about your intentions because this helps make the goal real and helps you to commit to what you say...now every time you think about falling off that proverbial wagon...remind yourself exactly why this behavior glared at you so harshly when you wrote down on paper...change always helps us to grow!! Good luck!!
Ever heard the expression...there’s a little good in the worst of us and a little bit of bad in the best of us? (No this email is not about Elliot Spitzer!)
It’s time for all of us to take a little inventory of our daily lives and take a look at our personal balance sheet...
Think about your fitness program and your overall daily life. List on a sheet of paper the three best things that you do for yourself everyday and then list the three things that most need improvement. Make these very specific!
Now think about your top three...congratulate yourself and make a commitment to maintaining them. These behavior changes take time and have really made a difference in your life! It is ALWAYS important to recognize all that is good about who you are.
Now look at your bottom three...which one is the most glaring? Why is it so bad? Finally...are you willing to change this behavior? On your sheet of paper, list three strategies that you are willing to implement in order to make this change occur. Tell your trainer or your spouse or anyone about your intentions because this helps make the goal real and helps you to commit to what you say...now every time you think about falling off that proverbial wagon...remind yourself exactly why this behavior glared at you so harshly when you wrote down on paper...change always helps us to grow!! Good luck!!
Friday, January 11, 2008
Finding Your Reset Button
It’s time to hit the reset button!
Well all the bells got jingled and the halls got decked…now all you’re left with is a tight pair of pants and a little holiday hangover. So it’s time to hit that reset button!
Let’s start with some good goals for the New Year! There is a definite art to writing a good goal….it has to be:
1. attainable
2. measurable
3. attractive
In other words, saying you are going to start exercising or you are going to lose weight are not good goals because they are too vague. Or committing to something you absolutely hate will never work…that’s why it has to be attractive to you. So make sure your goal has a measurement in it and then tells you how it’s going to happen. It’s all about the HOW…focus on the journey, not the destination…here are a few examples:
I will eat two fruits and two vegetables every day.
I will get 100 minutes of cardiovascular exercise this week.
I will lose one pound this week by cutting out sodas and adding in two exercise sessions.
I will get more sleep this week by going to bed thirty minutes earlier.
Be sure to talk to your trainer about your goal(s) so that we can help by holding you accountable and developing a workable strategy. Good luck and Happy 2008!
Well all the bells got jingled and the halls got decked…now all you’re left with is a tight pair of pants and a little holiday hangover. So it’s time to hit that reset button!
Let’s start with some good goals for the New Year! There is a definite art to writing a good goal….it has to be:
1. attainable
2. measurable
3. attractive
In other words, saying you are going to start exercising or you are going to lose weight are not good goals because they are too vague. Or committing to something you absolutely hate will never work…that’s why it has to be attractive to you. So make sure your goal has a measurement in it and then tells you how it’s going to happen. It’s all about the HOW…focus on the journey, not the destination…here are a few examples:
I will eat two fruits and two vegetables every day.
I will get 100 minutes of cardiovascular exercise this week.
I will lose one pound this week by cutting out sodas and adding in two exercise sessions.
I will get more sleep this week by going to bed thirty minutes earlier.
Be sure to talk to your trainer about your goal(s) so that we can help by holding you accountable and developing a workable strategy. Good luck and Happy 2008!
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