You often hear me talk about how one thing affects another with exercise and fitness programs. For instance, if you constantly exercise without warming up, then your chance of injury is enhanced, or if you don’t address nutrition, then your body will eventually break down if you continue to exercise. I can’t tell you how many times I’ve heard, “I just want to get a little momentum going by starting my exercise program, and I’ll worry about the nutrition later…it’s just too overwhelming for me right now”. Famous last words.
Don’t worry, this isn’t another rant to get you to eat well. You’re all adults, and can take responsibility for what goes in your mouth. This is more about the synergy of putting an exercise program together that works and challenges your current thought process. You’ve heard me mention the term synergy before. It refers to a holistic approach…combining good nutrition, strategically placed cardio workouts, and resistance-based workouts that build a little lean muscle to burn more fat. All of this, however, doesn’t matter if your head isn’t in the right place.
As a fitness trainer, I see frustration set in all too often. It usually comes about from as a result of a few different reasons…namely unrealistic expectations about what can be achieved with what effort, and in what amount of time. It all really boils down to that, doesn’t it? It’s the basis for all trainer/client arguments. We all want to have our cake and eat it too, but like anything else in life that’s hard to do.
In this realm, my challenge to you this week is to take some time and ask yourself a few serious questions about your personal fitness quest…whether you are currently working with a trainer or not. I’ve come up with 6 of them that are crucial. Here they are…
1) Am I committed? – Sounds trite, but really, this is the basis for which all successful exercise programs boil down to. How do you really know? A few examples…If you miss a training session, do you make it up? Are you willing to come at a different time to make sure you make it up (even if that means getting up at the crack of dawn)? Are you willing to say NO when the gals get together and are pressuring you to eat this or drink that? Are you willing to make yourself a healthier version of what you are making the kids? If not, it might be time to re-evaluate some things
2) Am I putting myself in an environment that is conducive to success? – What’s in the pantry? You know as well as I do that if it’s around, temptation abounds! Is your spouse supportive of your cause? Not to meddle in your marriages or relationships, but I can speak from experience that when both parties are not on the same page, then it might be a bit difficult to keep a lean physique. Look, you know how us guys are; sometimes we need to have things explained in black and white. If your guy is the one that is always encouraging the, let’s say…
“high-calorie social stuff”, it might be time to have a talk with him. Listen, I don’t know of any guy who would be against a wife’s cause to get fit. He’ll understand….and maybe he’ll hop on board with you. He’s getting a little spare tire too J
3) Have I set realistic expectations based on my current fitness level? – You didn’t get here in a day, and you certainly won’t get out of here in a day. Can you get aggressive and see major results in a short period of time? Absolutely! It’ll take what I like to call “massive action” though, and the journey doesn’t include excuses such as “I can’t” or “I won’t”. Furthermore, ask your trainer to help your properly assess what is achievable in what time period for what age.
4) Do I trust my trainer and what he or she says? – This might be bigger than you think. Why did you hire your trainer or boot camp instructor? That is what you did. You didn’t just pay for an exercise class with he or she because they looked pretty did ya? There’s a lot of crap trainers out there…I’ve seen them in action. So the question is…do you trust them? If not, you might want to consider getting on the same page as your trainer. If you haven’t already, open a dialogue. If you don’t know where your trainer stands on certain fitness issues, then have a sit down. Communicate! You don’t want to end up in a situation where you are going against your trainer because you heard from a friend that it’s not OK to eat carbs.
5) Do I drink too much wine? – Just a general throw in question
6) Am I pushing myself to the max when I work out? – Generally speaking, best results occur when we push our bodies to the MAX! What does that mean? Well, it means that when you are finished, you should feel spent. If you are spending more than an hour on any workout, then chances are you are not working out hard enough, or efficient enough. Digressing to my statement above about “not getting here overnight”, body fat is a stubborn thing. You must “wage war” on it to get rid of it. That means attacking each workout like you want to get rid of it. This includes general resistance training AND cardio.
There you have it…6 crucial questions to ask yourself. If there is any doubt or confusion to any of the above, take some time to re-evaluate and set some goals (or new goals) to keep you motivated and focused. Put those goals on paper and review them a couple times per day. They’ll become ingrained, and you can’t help but be successful. Have a great weekend!
Jason
Quotes for the week –
“Our business in life is not to get ahead of others, but to get ahead of ourselves–to break our own records, to outstrip our yesterday by our today, to do our work with more force than ever before” ~Stewart Johnson
“Did you ever wonder if the person in the puddle is real, and you’re just a reflection of him?
~Calvin and Hobbes
Did you know that BodyBack! Boot Camps in now offering a BEGINNER’S Boot Camp! In our Women’s only Beginner’s class you will be able to progress at your own pace with the guidance and instruction from our Certified Instructors. Each class will combine cardio, strength training, and core exercises that work the entire body.
We are limiting the spots in the Beginner’s class to ensure you receive the individualized attention needed…so that means the spots are going to fill up fast!!
This class is available during our 5:30am and 9:00am classes so don’t miss out! Click on the link below and sign up now!
http://www.mariettabootcamps.com/marietta-boot-camps-registration.html
If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!
I wanted to give you a quick update on how are Yoga classes are going! I’ve heard some great feedback and just wanted to tell you all about it! Tricia from Be Happy Live Healthy came again this week and really challenged our ladies in yesterday’s yoga class. If you haven’t been to one of the yoga classes (we are scheduling them twice a month) try to make it a priority to come on out next time! We are providing these extra options to give you a chance to take advantage of some of the benefits of yoga.
In my personal weekly workouts, I incorporate a yoga session. I think it helps me become more aware of my body’s posture and alignment. It helps me be more flexible and helps me relax even in the midst of a stressful situation. Another reason why I incorporate yoga into my weekly routine is to help me work out better. Having better dexterity, reaction time, hand-eye coordination, grip strength are just a few of the “physical” benefits, but it also reduces the risk of injuring muscles which is huge in boot camp! Also, did you know that the average yoga class burns between 300 and 450 calories! Not too shabby!
These are just a few reasons why I would love for you to take advantage of our yoga session! Our next class is coming up and you should make it a priority to make it!
When it comes to nutrition we have all heard how important eating right is to our weight loss efforts. We know that in order to achieve significant results we must watch our caloric intake (by not eating to many or too few calories) we must watch our sugar intake, not skip meals, etc. All of this is absolutely 100% true. But there is another reason that eating right is so important to our fitness and weight loss results. I call this the “other side” of nutrition. This reason may seem obvious but I can assure you that very few people take this into consideration when thinking about nutrition and exercise.
When trying to lose weight, it is important that you burn more calories than you consume. Many people do this by cutting their caloric intake very low. These same people struggle with weight their entire lives because cutting calories too low will cause you to hold on to body fat and burn muscle and water instead. As opposed to creating a caloric deficit by eating fewer calories, it is best to create the deficit by burning more calories through exercise. That means either exercising more frequently or exercising with more intensity.
This all sounds good in theory, but finding the energy to exercise more intensely or more frequently is difficult for many. This is where the “other side” of nutrition comes in.
If you have ever gone to the gym and tried to exercise on an empty stomach or after you have eaten poorly throughout the day then you know how difficult it can be. You feel lethargic, you get light headed, and more often than not you slowly and reluctantly finish the workout, or you quit the workout all together. The problem is when you don’t attack your workouts with a high intensity, you cut the workouts short, or you simply don’t workout often enough the result is your overall caloric expenditure (how many calories you burn during your workout) goes way down. When your caloric expenditure is way down then it is very difficult to create a caloric deficit through exercise.
So, the question becomes, “how do I get the energy to increase workout intensity and/or frequency”. As you have probably guessed by now, the answer is through our food intake and overall nutrition regimen. Food is not only used to feed the body in a way that maximizes fat loss, it is also our body’s fuel. The fuel we use to make it through our hectic days and the fuel we use to maximize our workouts to create the caloric deficit we so desperately need to burn body fat. And sorry folks, coffee does not count as fuel : )
Trying to embark on an exercise routine and expecting to excel while eating poorly is akin to dumping sand into the gas tank of a Ferrari and expecting it to perform optimally. You and the Ferrari will just end up broken down and out of commission.
So, if you are currently on an exercise routine and the results aren’t what you want them to be, take a second look at you nutrition. Be sure that you are eating enough calories, be sure that you are eating your lean proteins, fruits, vegetables, healthy fats, and sprinkling in some whole grains here and there. Make sure you are eating frequent meals throughout the day and limiting your sugar intake to keep your blood sugar levels stabilized and your energy high. This will enable you to maximize your workouts every single day you train and the result will be a huge spike in your caloric output. And a spike in caloric output means lower numbers on the scale.
Jason Goggans, B.A., ISSA Certified Fitness Trainer, graduate of the University of Florida and fitness professional located in Kennesaw and Marietta, GA. Goggans is the owner of BodyBack! Women’s Fitness Boot Camps and has posted more information on his website, www.BodyBackBootCamps.com. Log on to receive a copy of Jason’ s latest report, “10 Quick Ways to Weight Loss…How to Look and Feel Better FAST!” or call Jason @ (404) 452-5208.
Over my 16 years in fitness I have seen many different “theories” on how to burn body fat and lose weight. By far the most common way people try to achieve the body of their dreams is by cutting calories and doing cardio. They go for 45 minute runs, or jump on the elliptical for an hour, etc. This is what I call “slow and steady cardio”…and it is a HUGE mistake. While I have many thoughts on calorie cutting as well, I will save that for another day and focus only on cardio for this article.
Just to be clear, this article is for people who are looking to burn body fat and change their physiques for the better. It is not for long distance runners or people who thoroughly enjoy running. For these folks, slow and steady is the answer. Just not if you are looking to drop clothing sizes and get Jennifer Anniston’s arms and legs.
So, I have come up with my top six reasons that “slow and steady” cardio needs to hit the road (no pun intended):
- I have better things to do. What I mean is that slow and steady cardio takes too darn long. When I do cardio I don’t want to be doing it for an hour or more. I want to get in, get out, and get on with my day. To get any significant calorie burn from slow and steady cardio you have to do well over an hour a day. I don’t have that kind of time…do you? That brings me to reason number 2.
- Minimal calories burned. An hour of slow and steady cardio MAY burn 300-350 calories on a good day. That is 1/10 of a pound of body fat. That means you would have to do 10 hours a weeks of cardio to burn one pound of fat. Sound fun? Sound efficient? And there is another problem here. When you do hours of slow and steady cardio, you don’t just burn fat and that brings me to reason number 3.
- Too much cardio burns muscle. Lean muscle tissue is the fat burning furnace in the body. That means that lean muscle is THE physical location where fat is burned. Knowing this, we must do everything we can to hold on to that lean muscle. Slow and steady cardio robs our bodies of lean muscle. When you run for long distances, you burn muscle and SOME fat. Burning muscle slows down your metabolism dramatically. This is the opposite of what we want.
- Very little fat loss. Because the body burns muscle during slow and steady cardio it doesn’t need to burn much fat for energy. Minimal fat loss is not what most people are looking for in an exercise routine.
- No prolonged metabolic benefit. When you partake in slow and steady cardio you get a bit of a metabolic boost while performing the exercise. However, metabolism returns to baseline levels immediately after completing the exercise. Contrast this to higher intensity exercise where you can get a metabolic boost and burn additional body fat for up to 48 hours after completing your workout.
- BORING! Long distance cardio enthusiast should stop reading now because you will not like what I am about to say but… slow and steady cardio is boring!!! “Hey, do you want to jump on a treadmill and stare at a wall for an hour???” Thanks, but no thanks!
So, if slow and steady cardio isn’t the answer then what is? As I alluded to in reason number 5, high intensity exercise is the best way to burn body fat, maintain lean muscle, and boost your metabolism for days instead of minutes. Two examples of high intensity training are resistance training and interval based cardio.
If you know how to design a high intensity based program for yourself then it’s time to get rolling. If you need help in this area contact a fitness professional in your area today!
Jason Goggans, B.A., ISSA Certified Fitness Trainer, graduate of the University of Florida and fitness professional located in Kennesaw and Marietta, GA. Goggans is the owner of BodyBack! Women’s Fitness Boot Camps and has posted more information on his website, www.BodyBackBootCamps.com. Log on to receive a copy of Jason’ s latest report, “10 Quick Ways to Weight Loss…How to Look and Feel Better FAST!” or call Jason @ (404) 452-5208.
“It’s not food if it arrived through the window of your car.” ~ Michael Pollan
I am writing you today to discuss a disturbing syndrome that is striking Georgia at an alarming rate. It is something that needs our attention ASAP. This syndrome, known as M-M Fitness Syndrome, has many symptoms including stubborn weight gain, lack of confidence, an intense aversion to bikinis, and decreased overall health. M-M Fitness Syndrome strikes a majority of Georgians and there is a good chance that you are afflicted with this terrible condition without even knowing it. That’s the bad news…
The good news is that M-M Fitness Syndrome is 100% avoidable and reversible. If you have indeed been stricken, you can be cured and the process begins on June 1st. So, what in the heck is M-M Fitness Syndrome? How do you rid yourself if you have been afflicted?
M-M Fitness Syndrome (M-MFS) is the condition that causes people to focus on their fitness from March to May (M-M stand for March to May) and ignore it the rest of the year. I’m sure you know what I am talking about. People with M-MFS wake up one idle March morning and realize that summer is right around the corner and that they have completely neglected their body over the previous 9 months. Now they must make the mad “fitness sprint” to summer in hopes of being able to fit into a bathing suit again.
People with M-MFS try so hard to reverse 9 months of neglect in just 3 months and struggle like heck to do it. As a trainer I see it every year, my boot camps explode from March to May with people trying desperately to look good for the summer. Now, I certainly don’t mind helping these people. It’s what I love to do but I can’t help but wonder, why? Why do people put so much stress on themselves for those 3 months when the more logical (and far healthier) way to do it is to take care of yourself all year round?
One of the reasons that fitness is neglected during the “off” months here in Georgia is because we have cold weather. This allows people to gain weight and cover up during the cold months. That’s one of the reasons that fitness is a year round thing in warm weather states like California and Florida. They can never cover up so they have to look good all year.
But is cold weather and the ability to cover up a valid excuse to ignore your health and fitness? I certainly don’t think so. It is actually incredibly unhealthy. Losing weight and gaining weight every year wreaks havoc on your body and will severely decrease your metabolism over time. If this pattern is kept up, your metabolism will slow down so much that 3 months won’t be NEAR enough time to take off the weight.
While the whole idea of neglecting your health and fitness during the cold months is a bad one, I REALLY struggle to understand why people “take the summer off” from fitness. They fight so hard to lose the weight then the minute school is out and summer begins fitness becomes nothing but an afterthought. This is very confusing for me.
For those with kids, summer begins when school gets out in May. This is when many parents begin their “fitness sabbatical”. When you fail to exercise and eat right from June to August, you have the potential to pack on a significant amount of weight. But what some people fail to consider is that in August…it’s still hot. The pools are still open. You still have to wear bathing suits and shorts. So basically you work your butt off (no pun intended) from March to May trying to get fit for summer, you enjoy the weight loss for a month or so then you are right back where you started because you couldn’t maintain your fitness and nutrition program. Next thing you know it’s October, the weather is turning cold, and it’s time to cover up and eat your way through the holidays. Am I the only one confused by this horrific cycle?
What would happen if you didn’t take time off from health, fitness, and nutrition? What if you worked out and ate right year round? How would you look? How would you feel? What if you never had to worry that summer was just around the corner because you were already fit? It’s a pretty cool way to live. You would be thinner, more toned, healthier, more energetic, and you would make all of your friends and neighbors jealous year round, not just a couple of months out of each year. Sounds good to me : )
Never taking time off from fitness does not mean that you can never take a short break. We all go on vacations, get sick, or life throws us a curve ball that gets us off track. The key is to not let a week off for vacation or illness turn into weeks or months.
So
, I issue a challenge and the challenge begins June 1st. Can you commit to committing? Can you make this the summer that you make fitness a year round venture so you can always look and be your best? If you can commit to making your health and fitness a priority this summer, you will then be motivated to see it through all winter. And come next March you won’t have to make the mad fitness dash to summer. You will already be looking hot and ready for that bikini…
What do you think? Are you up for the challenge???
(By the way, in case you haven’t figured it out yet, I totally made up M-MFS. It’s not a real condition : )
Quotes of the Week
“No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office.” -George Bernard Shaw
“Probably nothing in the world arouses more false hopes than the first four hours of a diet.” - Dan Bennett
Your Fitness and Nutrition Coach,
Jason
P.S. To register for your FREE Week of BodyBack! Boot Camp, click the link below and register now:
www.BodyBackBootCamps.com
Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works! There is no better time to begin getting fit than right before summer. Be sure to register now as spots fill up VERY fast this time of year!
If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!
A couple of weeks ago I sent out an article to all my boot campers outlining the 11 things you MUST do if you are serious about achieving fat loss and attaining the body that you desire. I hope you took the time to read it! If not, dig it back up and read it ASAP. There is some very powerful stuff in there.
While the list of 11 things you must do to achieve results was complete and exhaustive, there is one thing that I did not include. It is #12 on that list. But just because it was not included on the original list doesn’t mean it is any less important.
This one step is something that ALL successful fat burners do. It is non-negotiable and never taken for granted. Before I reveal the last step let me say this…one of the biggest secrets to fat loss is consistency. That means once you find a workout and nutrition program that works, you must work that program. That means you have to follow-through. You can’t adhere to the program here and there or whenever it is convenient for you, you must adhere to it every day of your life. That’s just reality. If this seems overwhelming, well, that’s where step #12 comes in.
As one of my very dedicated and most successful clients puts it, to achieve fat loss success you must guard your time. That’s right. You must guard your time with the same vigilance that you would guard anything else important in your life. Guarding your time refers to scheduling time, everyday, to focus on your health and fitness. This means schedule your time to workout every day and do it at the same time every day. You must also schedule time to focus on your nutrition. That means preparing meals, packing meals if you are going to be on the go, food journaling, etc. Once you have scheduled your times, guard them with all of your might.
The time you schedule cannot be changed, negotiated, or altered in any way. If you allow yourself to, you can ALWAYS find things you “need” to do other than exercise and prepare healthy meals. It is very easy to say, “Well, laundry is backing up and I really need to do that now, I’ll exercise later”. Once laundry is done then it’s time for the kids to come home from school, next thing you know it’s dinner time and you have missed yet another day of exercise. (This is one reason that I always recommend getting out of the house to exercise. Trying to exercise in the house is very distracting. If it’s not laundry, cooking, or bills that need to be paid, it’s that cushy couch that’s always calling your name.)
When you schedule your time to workout, and you don’t let anything get in the way an amazing thing happens: You actually workout…and do so consistently. When you workout consistently another amazing thing happens…you get real, body changing results!
Time blocking is something that every successful person in life does. I have known several successful CEO’s in my life and they will all tell you that time blocking is something that they could never succeed without.
So, if you desire success, fat loss success, then you MUST break out the Blackberry, I-Phone, or even the antiquated paper calendar that’s hanging on the wall and schedule yourself some “me” time. Write the time everyday that you will workout, prepare and pack meals, and food journal. Then guard that time with your life.
Some of you may be thinking that being that anal about workout times seems a little selfish. I say, so what? It is okay to be a little selfish sometimes. Especially when your health and happiness are on the line. I have a feeling that the people closest to you will understand if not deeply appreciate it.
To give you a quick idea of how it should look, below is how I schedule my workouts and nutrition:
M-F-Workout from 1:30-2:30 (I chose this time because it’s when my 1 year old and four year old are down for naps and my 5 year old is still in school. During this time I have the house to myself…sort of: )
Saturday-Workout from 9:00am-10:00am. Doing it at this time allows me to get it out of the way so I can spend the rest of Saturday with my family.
Mon-Sun-I take 5 minutes at the end of every night to write down everything I ate that day. Who knew that you could do something so powerful in just 5 minutes a day.
Sunday and Wednesday-I take 1-2 hours to prepare meals for the next few days. This is nice because my wife and I only have to cook 2 days a week and we always have healthy meals available
It’s just that easy. That adds up to 9-10 hours a week that I focus on my health and fitness. Sound like a lot? Well, consider the fact that there are 168 hours in week. If you take 10 hours for your health and fitness that leaves 158 hours to do everything else that you want/need to do. So…no more excuses. Get to scheduling! I promise it will pay off big time!
Quotes of the Week
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. ~Doug Larson
When it comes to eating right and exercising, there is no “I’ll start tomorrow.” Tomorrow is disease. ~Terri Guillemets
Your Fitness and Nutrition Coach,
Jason
P.S. To register for your FREE BodyBack! Boot Camp session, click the link below and register now:
www.BodyBackBootCamps.com
Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works! There is no better time to begin getting fit than right before summer. Be sure to register now as spots fill up VERY fast this time of year!
If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!
On April 17th, Big Peach Running Co, in Kennesaw-Ridenour, hosted BodyBack! Boot Camps for a fun filled event which included my informative Synergy presentation, Big Peach’s Fit-Process Seminar and Boot Camp!
To begin, we learned that Synergy is achieved when you combine resistance training, moderate cardio, and supportive nutrition all at the same time. When synergy is coupled with proper rest and recovery, fat loss is pretty much a guarantee. Not only did we learn about this valuable info, more importantly we learned WHY this works.
Lucasz of Big Peach then explained their specialty Shoe-Fit-Process during the presentation time. The Fit-Process is designed to ensure each guest finds the best fitting shoe within the correct footwear category. You can not get this attention and knowledge at any sporting goods store and this puts Big Peach in a category by itself!
After all of this great info, it was Boot Camp time!! We had almost 20 women and men join us in the Big Peach parking lot for an obstacle course style boot camp. We were churnin’ and burnin’ those fat and calories!
Thanks to Big Peach Running in Kennesaw for hosting BodyBack! Boot Camps for this fun event. The weather was beautiful and we couldn’t have asked for a better time! Hoping everyone enjoyed it as much as we did!
As you know spring break is next week and for many, that means more vacations, bad eating, and less boot camp : ( When spring break rolls around I often get questions from clients about what type of exercise they should do while they are away.
Well, there are two different answers to that questions and it depends on two separate variables:
1. How long you have been in boot camp?
2. When is the last time you gave yourself a “break” from exercise?
So, depending on which category you fit into you will find your answer below. This only applies to those who are leaving town for spring break. If you are going to be in town then I expect to see you at boot camp!
Veteran boot campers who have not had a break in at least 6 weeks
If you fall into this category then you should use spring break to actively rest and recuperate. Actively resting does not mean taking a week to do nothing. Instead it means to be lightly active. This means light jogging, light cycling, swimming (laps-not floating around a pool on a raft with a beer in hand : ), play some tennis, etc. The goal is to get some exercise in so you burn calories and keep up your exercise momentum.
You don’t want to overdo it during this active recovery week because your body needs to rest to let the muscles rest and 
completely recuperate. Believe me, after 6 weeks of boot camp your body appreciates it. Just be sure to get some exercise in. When people take a week off to do NOTHING, they find it hard to get back into the swing of things when they return.
Also, be s
ure to eat as well as possible. I don’t expect you to eat like a champ on vacation but have some self-control and limit the damage. Bring healthy snacks to munch on during the day.
If you do all of the above you will come back to boot camp refreshed, recharged, and ready to roll!
Beginner boot campers OR veteran boot campers who HAVE had a break (more than 4 days) in the last 6 weeks
For this group, the news is not so good : ) If you just began boot camp the LAST thing you want to do is take a week off. You have built up some momentum now and taking a week off will crush it. Think of exercise momentum like a freight train. A freight train that is stopped is very hard to get moving but a freight train in motion is very hard to stop. Right now you are a moving freight train. Do not bring it to a halt.
And, since you just began boot camp your body does not need the break either (the same goes for veteran boot campers who have recently had a break). Take this spring break to get some R&R but be absolutely sure to squeeze in some workouts. They only take 30-45 minutes and you will feel so much better if you do. This group also needs to watch the eating. Enjoy some good food while you are away but be careful and smart!
***If you need a “Spring Break Beach Workout” just let me know and I will email one over to you!***
And that’s it! Now you know what to do on your spring break vacation. Have a great trip and I will see you when you get back!!
Your Fitness Coach,
Jason
A big thanks to Sanda Gane Spa here in West Cobb for providing BodyBack! Boot Camps with a spa day! I hear that the women had a great time getting pampered! You deserve it after all of your hard work in boot camp! Glad you all had fun!
Here are some picts courtesy of Meredith! Thanks!
We have heard over the years how important goal setting is to your short and long term success. If you have ever set out to accomplish a lofty goal and actually accomplished it, then goal setting probably played a big role. Fitness and weight loss are no different. If you truly want to succeed long term then you MUST set goals and have an action plan to accomplish them. But how do you go about doing that???
First, let’s discuss just how important goals setting is and why. Like I said above, most big accomplishments in life were preceded by goal setting. When you begin college you have a goal of graduating in 4 years and you plan to do so by going to class, studying hard, and only partying 4 nights a week. When (motivated and ambitious) people begin a career they set goals for success. They make a plan to get promoted, to make more money, and advance as far as possible in the shortest amount of time. Successful sales people set daily, weekly, and monthly goals to ensure that they are always thriving and moving forward.
Goals serve as motivation. They give us something to strive for. Goals are a dangling carrot that we are always chasing which in turn keeps us focused on the prize. When we set goals, make a plan to accomplish them, and then actually achieve them…the feeling is euphoric. This is why the MOST successful people in the world swear by goal setting.
To illustrate this point further check out this study below…it’s fascinating!
In the book What They Don’t Teach You in the Harvard Business School, Mark McCormack tells about study conducted on students in the 1979 Harvard MBA program. In that year, the students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?” Only three percent of the graduates had written goals and plans; 13 percent had goals, but they were not in writing; and a whopping 84 percent had no specific goals at all.
Ten years later, the members of the class were interviewed again, and the findings, while somewhat predictable, were nonetheless astonishing. The 13 percent of the class who had goals were earning, on average, twice as much as the 84 percent who had no goals at all. And what about the three percent who had clear, written goals? They were earning, on average, ten times as much as the other 97 percent put together.
In spite of such proof of success, most people don’t have clear, measurable, time-bounded goals that they work toward.
So, how can we apply these principles to fitness and weight loss and highly increase if not ensure our chances of success? Very few people actually set goals before beginning a fitness routine. If they do set goals they are random and arbitrary like “I want to lose 20 pounds. Setting a goal like that is akin to going to college with a goal of “getting an education”. What kind of goal is that?
For goal setting to be successful they must be S.M.A.R.T.
Specific- A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions: Who is involved? What do I want to accomplish. Where – identify a location. When – establish a time frame. Which – identify requirements and constraints. Why – specific reasons, purpose or benefits of accomplishing the goal.
Measurable- Establish concrete criteria for measuring progress toward the attainment of the goal you’ve set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. You’ve got to answer questions like “how much” or “how will I know when it is accomplished?”
Attainable- When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic and Relevant- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Time Bound or Time Specific- A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 20 lbs, when do you want to do it by? “Someday” won’t work. But if you anchor your goal within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal. T also stands for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable. That’s why I’m a BIG believer in the physical act of writing out your goals on paper, then posting them where you will both see and read them out loud every single day. Visualize your success!
Here is an example of a clearly defined weight loss goal:
Instead of saying “I want lose 20 lbs” you would say “I will attend boot camp 4 days a week and give my best effort in each workout. I will do a cardio routine on my off days and follow the nutrition plan diligently by pre-planning my meals and eating 5-6 times a day. The foods I eat will consist of lean proteins, vegetables, and complex carbs. I will greatly limit my consumption of sugars and bad fats. I will also food journal every day. I will make exercise a priority and not be lazy or fall victim to temptation. In return, I will lose 20 lbs and drop 10% body fat by June 1st so I can feel better, look fit, wear my size 6 clothes again, and re-gain my self-confidence.”
Within this written goal there is a specific goal (lose 20 lbs and 10% body fat), it’s measurable (scale or body fat calipers), it’s attainable, it’s realistic (you’re not saying you want to lose 20 lbs in 1 week), and it’s specific (20 lbs, 10% body fat, size 6 clothes). Most importantly you have a plan to accomplish it. Because remember…
A goal without a plan is just a wish!
So I encourage every one of you to sit down today…not tomorrow… and write out your goals. Do not procrastinate (Procrastination is our worst form of self-sabotage). It will only take 15-20 minutes and the payoff will be HUGE! Once you have done this bring it to me and I will review it with you to make sure it is attainable and realistic. You should also share your goals with the people closest to you. Once you tell people they can then help hold you accountable!
Now, get to writing…your success depends on it!!!
Quotes of the Week
“If the doctor’s of today do not become the nutritionists of tomorrow, then nutritionists of today will become the doctor’s of tomorrow” -Unknown
“I have a great diet. You’re allowed to eat anything you want, but you must eat it with naked fat people” -Unknown
Your Fitness and Nutrition Coach,
Jason
P.S. To register for your FREE BodyBack! Boot Camp session, click the link below and register now:
www.BodyBackBootCamps.com
Come and join us for a fat burnin’, calorie churnin’ workout with other people who have the same goals as you! It’s fast, it’s fun, and it works! There is no better time to begin getting fit than right before summer. Be sure to register now as spots fill up VERY fast this time of year!
If you would like more fitness and weight loss tips click the “Free Report” link to the right of this article and get my latest reports “Finally…The Truth About Weight Loss” and “10 Ways to Lose Weight…FAST!” They will be emailed to you immediately!
