Make SMART Fitness goals

Have you started thinking about  your goal ?…  I don't mean a resolution or a wish I'm talking about goals.  When setting your goal, you have to plan it out, make sure it is a smart goal.  As in , 

S - Specific

M- Measurable

A -  attainable

R - Realistic

T - Time sensitive 

Make your goals specific and measurable . , instead of saying I want to get more toned.  Say, I want to lose at least 2 inches in my hips, and lose at least 5 pounds.  OR I want to be able to do 10 full push ups in a row.  

Attainable and realistic means that it really can do done and it is realistic for you -  weight loss takes time so be realistic.  Also consider what else you have going on in your life ( work, travel,     ) so that you are staying realistic with your goals and not over loading your self.  

Time sensitive. Set a dead line or time limit on it.  This will give you something to work for and help keep you accountable  By _____ blank date I will have lost ___blank pounds  or have lost ___ blank number of inches.   

Other tips for goal setting

1 - Hold yourself to it by writing it down AND putting it in your calendar.

2 - Tell others your goal so that they can support you.

3 -  Once you have either gotten close to reaching your goals or have reached your goals, then review and set new goals !  Never stop growing as a fit person,  we all have something to work on.  Even if it's just maintaining where you are now, it still takes work and dedication.

I know, we all say  "someday" about  this or that  we might say it about things we are dreaming of but feel are far off.   But do you say it about getting fit ?... "someday I will get back into a healthy routine" ...or..."Someday I will start working out again"  ?.. 

That is achievable and does not have to be far off in the future.  Making a plan to start and making a schedule to workout  could be what is holding you back and making you say "someday".   It's just a matter of making the time  .  Is that the case with you?  You WANT to but you feel you have to wait until the dust settles in your life to carve out some time?.. I understand that !   You have a lot to fit into your day and scheduling workout time may never make it on the calendar, plus where do you begin?..  

Keep it simple, begin with just a few minutes a day.  

And as for when -  Chances are the weekdays are less disruptive than the weekends so start on a Monday. Then you have a good routine going all during the week and just stick with that.  

Are you DOING THE RIGHT WORKOUT?
Here are 4 keys to success:

Every year, so many people buy workout programs and equipment but either they never finish the program or the equipment sits unused. Don't let this happen to you ! I want to help you find the right program and succeed. Before you make your next big purchase, make sure it passes the test in these 4 areas.

1) Is it realistic and convenient?   Your workout and equipment should match your fitness goals and be realistic to your fitness level. The program should be oriented to your fitness goal.  Also, your workout has to be  be convenient. If you have to go out of your way, or drive across town, or if your equipment is in an area of your house you don't go in on a regular basis, then chances are you won't do it as much as you should. Your workout and equipment should be realistic AND convenient.

2) Come with a workout schedule?  Don't leave it up to chance, you need to have a schedule to follow and stick with. If your program does not come with a schedule then create one or find a program that does.

3) Is your workout fun and challenging?   In order to stick to any program, it needs to challenge you and have variety, but also has to be fun and engaging, You have to love it and want to go back for more. This doesn't always happen right away sometimes it takes a few days of it to know but you have to be at least a little excited about the thought of what you are doing.

4) Do you have support?  Get in an accountability group with a coach,  trainer,  get workout buddies or get the support of your family to keep you motivated and on track. The more support you have the better.

MORE ABS , are you ready ?!… Phase 2 of the bicycle crunch , STRAIGHT LEGS !
HOW TO:
Lay on your back with your hands behind your head and elbows out wide. Then straighten your legs up to the ceiling and stack your feet, one on top of the other. Exhale and twist towards the top leg with your opposite elbow. Repeat as many times as possible with proper form carefully.

Your body achieves what your mind believes.  The number one key to reaching your fitness goals begins not with your physical condition but with your mental condition.  You have to make up your mind and believe in yourself.  Decide commit succeed.  

You can achieve any goal, no matter how big or small.  Put your mind to it and believe in yourself.  Whether you want ripped 6 pack abs or just to lose a few stuburn pounds.  

You can do it !  You can achieve anything you put your mind to.   Of course there is more beyond that, but that is the foundation.  That gives you the power to decide and commit.  

What would you like to achieve?…  

Want support,  accountability,  & helpful tools  to go along with it?.. That's where I come in.  Let's do this together.  

Bicycle Crunch - Phase 1

How about some ab workouts you can easily do at home anytime with no equipment ?! Phase 1 - This is the bicycle crunch, also known as criss cross in pilates. An ab workout specifically for the obliques, muscles along the sides of your abdomen used in twisting. 
How to: Lay on your back. With your hands behind your head and elbows out wide, bend one knee in towards your chest. Have the other leg out at a 45degree angle from the floor. Keep your chin off your chest and take a deep breath in, exhale slow and twist opposite elbow to knee. Repeat as many times as possible with proper form. 

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