Keeping Your 2015 Goals Alive

Today marks 51 days into the 2015 year. Be honest and ask yourself, how well have you stayed true to your resolutions and goals. If the answer is, uuummm, well, or has any excuse as to why you are succeeding, then maybe it's time to revise your goals and the approach. All too often goals are set with an idea of, I only want to lose a few pounds, I want to lose my stomach for the summer vacation, I want to save money, I want to finish my education, etc. There is not anything wrong with having these goals but it is often the approach that will set you back and leave your goal as a dream. Sometimes the goal is set too broadly or is not thought out. At this point, it is time to be honest and get serious about the things you deemed serious at the beginning of the year. Below are a few ideas that you may or may not have in place that will help you along your journey. 

Get Excited Again

Don't let any setbacks or hurdles stall or stop you from meeting your goals. As with all things in life, the goal does not have a clear and straight path. It often comes with seemingly impossible obstacles that can hinder your success. Remember why you set the goal to begin with. See the big picture and the end result. Visualize yourself in that moment of success and reaping the benefits of all your hard work and sacrifice. 

Break It Down

When goals are set, often it is the big picture or end result that is the focus, as stated above. But what about all those small steps, pot holes and hurdles that must be overcome before we reach that goal. It is time to be realistic and accept that the journey will not be as smooth as we visualize and hope. One visual exercise that I like to use is a dry erase board. I set my goal at the top and draw two lines from either end towards the bottom of the board. On one side, I write down all the known small steps I must accomplish before I reach my goal. On the other side, I write down the obstacles that arose as I undertook the journey. This visual allows me to remember that unknowns exist but can be overcome. However you must break your goal down to smaller accomplishable goals, then I suggest doing so. Losing twenty pounds of body fat starts with losing the first pound. http://youtu.be/C4tlIkBzBf8

Make It a Priority

Now that the excitement has returned and we've broken our goals down, let us now add in priorities. The goals are not a self-sufficient or low maintenance thing that can be realized with a touchup maintenance approach. This has to be a top priority in your life that doesn't take backseats to excuses. When we put an excuse in our head that others will agree is completely reasonable, we accept it as a one time thing. More often than not, that one time thing repeats itself more often than the followthrough of our goals. It Is Time To Remove The Excuses and Set The Priorities. Whatever it is you must do to stay on track with your goals, then do it. No excuses, no reasoning, no exceptions. Nothing but followthrough and execution. We all have things that are important that must be finished on the day-to-day grind, to include careers and family. Now your goals will be one of the priorities. Take a look at where you can cut back on waisted time in your day. Long phone conversations, social media surfing, waisted couch time, unplanned trips to stores, etc. Instead, try to multitask your leisure activities. While your watching television add in folding laundry or washing dishes. While your on the phone, prepare your meals for the next day or iron your clothes. The minutes and hours we save with this approach leaves more time for the priorities to be accomplished. 

Consistency, Followthrough and Execute

These three go hand-in-hand with one another and is often why those who are successful continue to have success. All things worth having are worth sacrificing for. Nothing new there but what does it really mean? It means to repeatedly do what is necessary to accomplish your goals. To not give in to any obstacle because you realize it is only a challenge to be overcome. It means to say your going to do something and actually do it. SHUT UP AND GET IT DONE. Being able to back-up the claims that you speak of by following through. It means to execute your goals on time. Battles are not won in the first day, it takes  consistent execution to win. Treat your goals as such. Slow progress is still progress. Remove the fear, remove the doubt and execute your plans. After you find a starting point, these three things will fall into place.

Accountability Keeps You Honest

This comes harder for some than others. A small group of people can go through the day with keeping mental notes and staying true to the course. For the rest of us, we need something to look at that notes what we've done and not done. Personally, I like having something I can review to show me exactly what I have done and what is yet to be crossed off  the list. From keeping a note pad handy to updating an organizer application on your phone, maintaining accountability will keep you on course with your goals. Do not leave your goals to chance or to estimations, get an accountability tool and most importantly, USE IT. 

YouTube video of pause squats: http://youtu.be/C4tlIkBzBf8

Women's Weight Training for Fat Loss

Let us jump right into this and address the pink elephant in the room. If women lift weights they will become bulky, masculine and lose their feminine figure. There it is folks. Now that we got the BS stereotype out there, let's get to the facts with women and weight training. 

Women and weight training is not something to be approached with fear, instead you should do your research so you can reap the benefits of building a stronger body, reducing body fat and living a healthy lifestyle. On average, women do not produce enough testosterone for them to build a bulky masculine figure as commonly believed. Below I have five reasons as to why women should incorporate some level of resistance or weight training and the benefits that come along with them. 

#5 - Lean Muscle = Curves

Contrary to popular belief, women + muscle does not equal bulky muscle. It's more common for women to tighten their figure as they increase lean muscle. The human body have two tissue types that determine our bodies appearance. Lean muscle and body fat. Body fat is soft, loose, does not take particular shape and is hard to manage. Lean muscle is what gives the body shape, curves, lift, tone and the fit look. The preferred choice should be obvious. 

#4 - Muscle Burns Calories

Throughout our daily lives, we unknowingly expend calories. Everyday things such as sitting, standing, blinking, taking the garbage out, etc., all requires a caloric expenditure. The human body requires calories to live and function. Lean muscle has a higher caloric demand than body fat. Having more lean muscle than body fat translates to more daily muscle contractions throughout the day, which means higher calorie outputs. 

#3 - Boost Daily Energy

Weight training requires a lot of energy expenditure and will ultimately fatigue the body. On a good not, this should make for a good night of sleep and recovery. Over time, the body will adapt and will have longer sustained daily energy. After training, the body continues to expend calories at an elevated rate. It all boils down to putting down the energy drinks, coffee, soda drinks and increasing your weight training. 

#2 - Reduce Stress

Weight training is a physical act of exertion that releases the bodies endorphins. These hormones, which are secreted in the nervous system and brain, are what makes us happy. After a tough day at work, school, home, etc., taking your stress out constructively is encouraged. Those who regularly exercise in general tend to manage their stress better than those who do not. Next time your feeling frustrated, angry or stressed, find some weights and hit them hard. 

#1 - Efficient for Fat Loss

When it comes to reducing body fat fast, common belief suggest we should ramp up the cardiovascular training. The more efficient and effective approach is to apply resistance training. As mentioned above, lean muscle expends higher calories and the body expends calories long after the training ends. Consider training large or multiple muscle groups within one workout. The more muscles engaged, the higher the caloric expenditure. Cardiovascular has its place in any training program but resistance training is hands down the more efficient approach for fat loss. 

**FREE CIRCUIT WORKOUT BELOW**

This program is designed for those on the beginning level of fitness to those on the most advanced levels. Remember, you get out what you put in. With this program, you will be required to continue moving from start to end. This elevates your heart rate, forces increased oxygen intake and keeps stress on the body. Look over each exercise so that you’re familiar with the proper way to execute each exercise. This will allow for smooth transitions and minimize recovery. Also get the necessary equipment before starting the program. Dumbbells, kettle bells or resistance bands should suffice. 

Warm-Up             

Stretch all muscle groups

Circuit 1                

Goblet Squats (using dumbbell)                             1min

Mountain Climbers/Glute Bridge                           15sec/15sec (TWO SETS)

Dumbbell Swing                                                     1min

T-Push-Ups                                                             30sec 

Circuit 2

Squat Jumps                                                           15sec

Curl and Press                                                        15sec

Side-to-Side Hops                                                  15secs

Cross Knee Tucks                                                  15secs

Circuit 3

Split Stance Single Arm Row                                15sec (Each Arm for TWO SETS)

Push-up/ Row/Glute Raise Hybrid                        1min (Using Dumbbells)

Russian Twist                                                        1min (May use dumbbell or kettle bell)

*After completing Circuit 3 and only after completing Circuit 3, take a 2min or less to rest and hydrate then start over at Circuit 1. This routine is to be done for a total of THREE times.*

**After completing Circuit 3 for the final time, end with TWO MINUTES OF JOGGING IN PLACE. **

***Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. ***

Check out these videos:

http://youtu.be/C4tlIkBzBf8?list=UUtCupHBDWSCpKQt00eRvtMw

http://youtu.be/KFsOj6PR7V0?list=UUtCupHBDWSCpKQt00eRvtMw

Keeping Your New Year's Resolutions Alive

As the new year quickly approaches, we find it that time to commit to change in the new year. Some chose to stop smoking, cut back on drinking, save extra money, finish their education, lose weight or pile on muscle. The new year resolution pattern is typically off to a great start and thirty days later, the resolutions are just a memory combined with excuses. Forget what did or did not happen in 2014, what you put off and did not accomplish. 2015 is upon you and I want to help you set goals, establish obtainable goals, and SUCCEED.

#5- Set Goals for Yourself

When it comes to training, making change and going outside of our comfort zones, sometimes we find it easier having someone to do it with. Having support and a partner is great but can be short lived. If you set your goal with a partner and their determination fades, then yours will likely do the same. Do not allow your successes to be dependent upon someone else. SET YOUR GOALS FOR YOU and follow through regardless of your partners fading efforts. Example, signing up for buddy training programs is very motivating, encouraging and likely to keep you on track. Now, thirty days has passed and your partner is too busy, tired or disinterested to continue. Where does this leave you? BE STRONGER THAN YOUR EXCUSES AND STAY COMMITTED TO YOU GOALS.

#4- Keep It Fun and Rewarding

Did you know the main reason people do not stick to their nutrition and training programs is because of their lack of interest. The food is too bland or the training is too difficult and intricate. Let's get back to having fun. Find activities that are fun. Lifting weights may not be your thing, then try plyometric training. You do not enjoy the indoors, then break out the bike or jog around the neighborhood. Set reward dates for accomplishing your goals. If you enjoy a certain desert, allow that to be your reward for being consistent with your weekly nutrition. Do not fall victim to having a reward day, make it a REWARD MEAL. Choosing to have one item or one meal as a reward, instead of an entire day increasing your calorie intake. This approach will keep you on track and remove the feeling of regret after the meal.

#3- Set Realistic Goals

This is major. We all have our big picture goals and timeframes that we want them achieved. Slow down, make a plan and set small goals. Don't allow the big goal to overshadow how your going to accomplish the small goals. Reducing weight by two pounds a week is very realistic. Two pounds a week will add up to the forty pounds that your striving for. Think of it this way, building a house starts with creating the foundation, building he walls and reinforcements, then the roof. Soon after that, you will have your house. The same principles apply with goals. The small goals will get you there. They are your instant gratification for your hard work. Remember, SUCCESS IS ALL THE SMALL THINGS DONE WELL OVER AND OVER AGAIN.

#2- Eat Smart

Let 2015 be the year you become smart about what you put in your body. Do not fall victim to the fads, get slim quick shams, products and programs that sell half truths. Fine print always reads, "RESULTS NOT TYPICAL" and "WITH REGULAR DIET AND EXERCISE". So if regular diet and exercise are key factors for the products and programs then why not make them the primary factors for your success. Eating smart does not mean buy everything that has "Fat Free", "Reduced Fat", "Zero Calories", etc. on its label. Those are products you should be weary of. They are likely a chemical death trap that is useless to the body. Let us keep it simple. Eat clean, fresh foods. Start cooking again. Steer clear of the already prepared and frozen foods. Consistently eating well, will get your further than eating the advertised low fat foods or trying the latest advertised diet.

#1- Create the Habit

This is the most important tip and approach you can take for being successful with your 2015 resolutions. Seeing others accomplishing goals and having our own goals is what motivates us. The issue with motivation is if it is not renewed, then it will fade along with our efforts to succeed. Creating habits will keep you in the game when the motivation is gone. Habit is the day-to-day grind that will bring the rewards, week after week. Set yourself up for success by establishing a routine. Routines develope into habits that are done without thinking and eventually becomes part of "YOUR LIFESTYLE". Making habits with your nutrition, exercise, rewards and discipline will rocket you to success in 2015.

The 2015 year is days away and it is time to become serious about making change. These five tips will enable you to set the wheel of success into motion. Add them to your tools of success and achieve the 2015 goals that were elusive in 2014.