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Aug 24 2015

Think Better! A Guide To Setting Goals And Planning For Fitness Success

How To Guarantee Fitness Success.

When starting out with a health and fitness goal, a lot of people want to lose weight/fat gain muscle and jump right into the “lets jump around and push ourselves” part of working on their program

They’re attracted to flashy marketing campaigns and popular trends all in the name of getting results quickly and easily.

After all, that seems like the primary aim for investing time in working out… to look good… right.

The problem is that most fail to get results with random acts of fitness, or have some initial success then hit a wall , go backwards and get injured, because they haven’t gotten clear on exactly what needs to be done, when it should be done, who will be responsible for it, and how things will evolve over time.

They don’t have a clear plan. But plans must first be led by setting well-defined goals. Not vague, weak goals like “I just want to get better” or “I just want to get fit.”

I mean a ROCKING goal that includes all the elements needed to give it real power like “I’m committed to        

  1. Drinking more water
  2. Going to bed by 10 and getting 7-8 hours of sleep
  3. And doing my 15 min of exercise “homework”

in order to make sure my body gets and stays prepared to workout so that I can lose a dress size  by November 2015.”

See the difference?

But we’re not done yet.

Before you set a rocking goal, you’ve got to be inspired by a dream. If a goal doesn’t inspire you, then it won’t serve you.

Dreams provide the emotional fuel required to drive intensity and persistence needed in pursuit of a goal.

So, in order to truly have sucCess sustainably over time… you’ve got to have each of the parts and pieces working together.

The formula for success looks like this:

Dream→ Goals → Plan → Action → Review

That may sound like a simple and straightforward formula to follow, but I assure you it is not.

There are many places along the way where things can (and do) go wrong… all the time.

In fact, it’s only a VERY small percentage of people that get everything aligned and successfully working together to grow.

But it doesn’t have to be that way.

Everyone is capable of achievement, you simply must be committed to get in the mental gym and build up your mental muscles.

The more you push yourself out of your comfort zone, the more you grow and gain strength over time. Physically most people realize this when they workout, but very few really embrace the mental challenge.

In this guide, we’re going to take you through the process from start to finish.

And our learning objectives are for you to:

1. Understand the Dream → Goal → Plan → Action → Track & Review cycle

2. Identify areas where your thinking and behavior are flawed right now, and how you can make adjustments to improve

3. Walk you through a cycle of this process from start to finish that you can use to move yourself (and your business) forward in a powerful way to grow

Without further ado, let’s begin…

STEP 1: DREAM For Fitness Success

“That beautiful island is waiting for me.”

Dreams are the rocket-fuel that drives all major accomplishments in and life.

Dreams are powerful stuff!

And dreaming is a time where we visualize, create, and imagine a future that we can’t yet see.

A future that doesn’t exist in the physical sense yet, because it must first exist in your mind.

And this applies to all areas of your life.

Your physical health, relationships with family and friends, finances, learning and education that inspire you, and even spiritual fulfillment (whatever that means for you).

A dream must also be taken a step further and molded down into a vision.

Dreams are generally very broad.

Turning your dreams into a vision is where they get refined.

Your dream and vision must inspire you to get up and go to work everyday, and it should liven up your spirit in ways that you only experience when you’re living life to the fullest.

Think about a short-term vision (less than 1 year) that inspires you, as well as a long-term vision (3-5+ years) that gets you excited too.

Some people do best starting with their long-term and working backwards to define the short-term (this is also called reverse engineering).

Others find it easier to start with the short-term then stretch their thinking out further from that point.

There is no right or wrong way to dream or mold your vision.

Find a place to start, and keep working on it until you get there.

And go through this process for both your business and your personal life.

If your business doesn’t support your personal vision, then keep adjusting until you’ve got these working together in harmony.

Harmony doesn’t mean that you won’t be required to make sacrifices in your personal life in order to pursue your fitness vision at times. You will. But it simply means that you keep your eyes on both sides of the coin and continue adjusting as necessary to have them working together in support of one another.

Once you’ve gotten clarity on your dream and vision, you’ve got magic in a bottle.

Hold onto it tight!

It’s the rocket fuel needed to get you to the moon.

Step 2: Set Goals For Fitness Success

Check list

Many people set goals that are weak.

Weak in the sense that they don’t include “measures of success,” deadlines, or owners to assign accountability.

In order to make a goal powerful, it must be specific, measurable, attainable, relevant, and time bound (S.M.A.R.T.).

Now, I know you’ve likely heard of this before.

And therefore you’ll want to gloss over the rest of this section.

You might even be telling yourself, “I understand this already, I’m good, I’ll continue on to see if I can learn anything new here.”

Don’t make that mistake.

Intellectually knowing something is one thing.

But actually DOING IT is a whole different animal.

Think you already have a well-defined goal?

Great.

Show me.

Run it through the checklist.

If you’ve missed one detail, go back and make it stronger.

And even if you haven’t, I’d wager you can still make it stronger again.

Let’s review what having a S.M.A.R.T. goal really means and how you can apply it to setting more powerful goals.

Specific: Don’t say, “I want to get fit.” That’s vague. There are lots of ways that “being fit” can be defined. Instead say, “I will drop 3 sizes in 90 days.”

Measurable: Punch up the “drop 3 sizes” statement by getting a defined target in there. And rather than simply focusing on losing weight (a mistake most people make), give it more power by focusing on total weight lost and kept off. Here’s an example, “I will drop 3 sizes in 90 days which will put me a sizer smaller than I have been in 5 years.” This is much better.

Attainable: I’m all for big goals that both challenge and scare the heck out of you. But make sure you’re not setting yourself up for failure. If you’re just starting out, let’s not go for looking and feeling like you did in your 20’s in a month. Let’s focus on simply losing 3 sizes in a reasonable time frame.

Relevant: Does losing 3 size  move you toward your dream today? If so, great, let’s continue. If you’ve set a goal that’s not as relevant to your dream, go back and tweak it. You must stay focused on goals that move you toward your dream, not random goals that just sound like a good idea but don’t align with your long-term vision.

Time bound: A goal without a deadline is still just a dream. And while dreams are the source and power of where all great things begin, it’s time to put some teeth around your dream by transforming it into a powerful goal with a deadline that will create pressure for you to take action.

It’s powerful to set goals in multiple areas of your  life.

It’s also important that you define time frames for accomplishment of your goal.

And in fitness we talk about goals in context of  yearly, monthly, weekly, and even daily.

One of the most common mistakes is to set goals that are super aggressive and don’t have a realistic time frame associated with their accomplishment.

In general, you can pretty much do anything you want in your life given enough time and money to make it happen.

Just be willing to have some patience with the process.

And remember, whatever you plan for… count on it taking more time, effort, energy, money, and everything else to accomplish than you originally anticipated.

Working through that process is called learning.

Step 3: Plan For Fitness Success

Plan

Planning involves thinking through each of the steps required to accomplish your goal.

List out each of the tasks required.

Assign an owner to each task.

Give each task a deadline.

Ensure that your plan is well thought through so that deadlines are built appropriately given the time and resources you have available to commit to working on your goal.

A plan that is unrealistic creates frustration and disappointment.

Your plan should give you exciting momentum towards your goal.

That being said, great fitness successes grow from people who set unreasonable and unrealistic goals and plans for themselves and others.

Don’t be afraid to push yourself beyond your comfort zone to accomplish things you never before thought possible.

In fact, expect to be working outside your comfort zone. That’s what growth is all about!

Where lies the appropriate balance between the two?

That’s the art and science of goal setting and planning.

Sometimes it’s helpful to break your program or plan into “phases” or buckets for different sections. This makes it easier to clarify your thinking in each area.

For instance, in launching a new fitness program, you might create sections for:

– Exercises and how much per week

– Nutrition

– Lifestyle habits

– Cardio

– Down Time

And then create tasks for each of the items required in the various areas of a new fitness program.

By having sections, you can think better about each individual area… rather than trying to think about all of it at once and missing something.

The mind, and planning, works best in “chunks.”

Step 4: Take Action For Fitness Success

Action

“A good plan violently executed now is better than a perfect plan executed next week.” – George S. Patton

The best-laid plans are meaningless without action.

On the flip side, lots of action without good planning beforehand leads to needlessly wasted energy and effort.

That’s ok when you’re a kid.

Movement is good is good. But just moving around is not a fitness program.

But good planning first, followed by action, is a whole lot better.

A lot of people describe their problem with lack of action as a “time management” problem.

But the truth is you don’t manage time, time just ticks along the same each day for all of us.

You only have the ability to manage your focus and activities.

Which also requires planning, and then much discipline to maintain.

Focus, like time, is also a finite resource.

There is only so much you can focus on accomplishing at once!

I know, I know.

You want to do it all now.

But the facts are you can’t focus on everything all at the same time. Multitasking is a myth!

You must prioritize your focus.

One of the most powerful questions you should be asking in your life is,

“What’s the most important area for me to focus on right now?”

And that question must be answered in the context of yearly, monthly, weekly, and even daily priorities.

And your priorities in each of those time frames must all be aligned with one another.

For instance, what I’m prioritizing to to today… needs to be aligned with my priorities for this week and month… and so on.

So plans and actions must be tightly tied and aligned for success.

And actions must be tied to your journal.

Too many people make a great plan, but haven’t thought through where they can block time to commit to making it happen on their life.

So, what’s the best way to approach this?

Ensure you’ve got the right priorities, a well thought out plan of action, and the resources (time and money) available to make it happen.

Then go do it!

And keep going until you finish your plan.

Step 5: Review for Fitness Success

Review

Review is your powerful ally.

No plans ever work out perfectly.

And success is never achieved in a straight line.

You must consistently measure progress toward your goal, adjust as necessary, and continue working until you hit the mark.

It’s said that when performance is measured, it improves.

When it’s measured and reported, it improves dramatically.

But when it’s measured and reported publicly, it improves exponentially.

When you make your goals public, then track and report progress… you’re on the hook for all to see.

There’s no “whinging out” as the Brits say.

You’ve got to show up and deliver results!

And that pressure to perform inspires action and course correction as needed.

Another important component of the review process is to celebrate success along the way.

Don’t be focused on “just winning” your fitness goal.

While that may be one strategy (not necessarily the best one) for most people, it’s generally not the best for building on your success.

You’ve got to build your confidence and motivation to continue.

So take time to recognize the wins.

Celebrate success and find a positive focus each time you meet and review.

That doesn’t mean you don’t need to hold yourself and others accountable to getting things done. You do.

But have some fun, remember to laugh once in a while, and enjoy the ride.

Attitude and perspective are great tools we all have at our disposal in each moment of every day. If you’re not having fun, try using those tools to adjust yourself and remember to be grateful for the journey!

Summary

Thinking is a sport..

And the better you can think, the better you are playing the game.

Each step of the dream, goals, plan, action, and review process is critical to ensure your success and accelerate your progress to grow faster with less effort.

And remember that life is short.

While hitting goals is awesome, remember to have fun and celebrate success along the way.

When you’re not enjoying the journey, try adjusting your attitude and perspective. You alone control those each moment of every day.

If something in this struck a cord for you and you know this is how you want to approach your Health and Fitness Program then I highly recommend that you request a consult. Not only will you map out a plan for your success, but you will have the support and expertise of professionals to coach you through the process. The consult is fee, but you have got to want it.

 

“I wish I could say that I wrote this article. I have in fact written these type of articles in the past. But I loved this article so much that I wanted to share it with you in regards to a fitness success outline. You see this was written for business, but achieving business success is no different than having fitness success. I asked the company that sent it to me if I could use it with modifications and they agreed as long as I linked back to it. Gladly! Click HERE to read the original article and see how achieving any success in life follows the same path.
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Written by SolCoreFitness · Categorized: Blog, Exercise Tips And Support, Motivation, Personal Trainer · Tagged: Exercise Program, Personal trainer, Personal Training, support, teamwork, Weight loss

Apr 17 2015

Personal Training Success Story

Personal Training Success Story: Deborah Trouw

There are times when even I am amazed at the personal training success that somebody can make in our program. There are so many factors that go into it that you have to assume it will take a person a little time to put it together. After all it is not easy to switch how you operate on a deep level. But Deb Trouw was one of the people who put it all together from the start. Within the first month she had just crushed the workouts I had given her and was ready for more.  Within the first three months she was basically already at her goals to the point where we had to set her new goals. I actually knew that she was going to do well. There is is a level of acceptance that I get from people who are really ready to change, and I know that there are going to get there fast. But this fast was a little surprising. But Deb has shown this for all her life, and the more I get to know her the more I realize that this is part of her character.  Deb was born in the UK the oldest of 4 and came to the US with an optometry degree but was unable to us it here in the US. So along with raising two great kids she worked herself up form a Tax Preparer at H&R Block to a   Financial Adviser for Waddell and Reed. But Deborah Trouw is not “Just” a  Financial Adviser at Waddell and Reed, but one of there top 6 years running!

*Side note: When you are reading the interview you have to read the answers in a really cool English accent!

 I am proud to announce Deborah Trouw our April 2015 members of the month’s Personal Training Success Story:

What made you decide you wanted/needed to start a personal training program?

My weight had been creeping up and I would lose a few pounds then put back on over the winter. I knew I wanted to weight train but was also aware that I wasn’t standing straight and didn’t want to compound that working out by myself.

What did you do before?

Nothing at all for quite a few years except a bit of hiking with the family. Before that, step aerobics.

What results have you achieved since starting your program and are proud of?

Getting stronger, losing weight and improving posture as well. Sticking to the program for a entire year!

Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like mostly that we rotate thru different types of exercises, keeps it interesting and I can see progress when we do an exercise that we didn’t in a while and I am able to do more.

What are some challenges or goals you are currently working on?

Haven’t reached the point that I feel that i am “there” yet and can just maintain current status.

What do you like best about the our program/ having a trainer?

Accountability, and knowing that I’m working hard but not over- doing it. I haven’t had an injury so far. You know what works best for my type of body.

What advice would you give to the other SolCore Fitness members?

Mostly to take YOUR advice, and to know that if they are feeling low energy and don’t want to come to the gym to do it anyway, that you will modify the workout as needed.

What would you say to someone on the fence about joining our program?

Check it out for 3 moths – you can’t tell by just talking about the program!
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Written by SolCoreFitness · Categorized: Exercise Tips And Support, Motivation, Personal Trainer, Personal Training Success, Semi Private Personal Training · Tagged: modivation, Personal trainer, Personal Training, Santa Fe, SolCore Fitness, support, teamwork, Weight loss

Mar 16 2015

SolCore Fitness Personal Training New Personal Trainer

The New Personal Trainer On The Block

My whole goal in starting SolCore Fitness Personal Training was to provide cutting edge Health and Fitness information and coaching to as many people as I can, so that we all have the potential to live our unlimited lives. I have seen how effective this type of training is and I have been fortunate to help many wonderful people here in Santa Fe (That’s you!). I have also built a profitable business but I had gotten to the point where I needed help.

When I first started personal training (cough) 20 years ago,

I really had to figure out the business of personal training for myself. I appreciated the freedom but realized that there was a lot to learn and when I had an opportunity to hire trainers personal trainers, I would do a lot different to help reduce their learning curve. When I first imagined hiring a personal trainer, I was hoping to hire someone completely opposite of me. I had even imagine a woman with a gentle demeanor who was also an exercise nerd (like me). I launched an Ad with Craigslist back in Nov and had gotten less than desirable applicants, but I was still determined to start building my team. However, one day between sessions, I was standing at the front desk when I saw this young, smiling lady sitting in the front. I struck up a conversation with her, thinking that she was wanting to join the gym. I found out that she was looking for a personal training career, had a Bachelor’s degree in Kinesiology and she has 4 years experience as Yoga and Pilates instructor who had experience training in a clinical setting.

So long story, shorter…..Meet Maya Cordova. Our new Personal Trainer at SolCore Fitness. Here’s what Maya has said about herself:

I was born in Santa Fe, NM in 1991.  It was here that I was introduced to Native American traditions of healing and discovered a profound importance to connecting to the Earth.  I have always had a strong connection to my purpose of guiding others towards a healthier lifestyle and greater sense of well-being.

As a child and adolescent I participated in every form of physical activity that I could find.  This included years of tap, jazz, and African dance classes, coupled with years of soccer, volleyball, swimming, and tennis.  Movement has always provided a way for me to express myself and to find joy and happiness.

After my first serious knee injury at 16 years old, I was introduced to the world of physical therapy and rehabilitation.  This sparked a huge interest in me to pursue an undergraduate degree where I could learn about the anatomy of the body and learn how to heal myself and help others.  At 18 years old I was determined to play volleyball at Chapman University in California.  After a year of college volleyball, and another serious knee injury, I found myself slowly letting go of my identity as an intense athlete. This humbling process of letting go opened up a whole new world for learning about the human body from different perspectives.  On top of partaking in a comprehensive athletic training program, I began learning more about holistic therapies and how to combine them all.  I began to discover the amazing benefits of Pilates, Yoga, and meditation through my own personal experiences and extended education.

After gaining experience with teaching Pilates and private Yoga, in the summer of 2014 I headed to Peru to learn about other opportunities for healing and personal growth.   I lived in Peru for almost 5 months and had an amazingly challenging, beautiful, and life-changing experience.  While traveling, I was also able to teach private Yoga classes and share my knowledge of the body, mind, and spirit to locals and other travelers throughout Peru.  This experience helped me to truly understand the infinite potential of the human being.   I am so grateful because I also experienced the positive effects of eating healthy organic food.   I learned about plant medicines and natural remedies that promote health from many indigenous people throughout Peru.

Now that I have returned to Santa Fe, I am eager to integrate all that I have learned into my future occupation.  In my own life I value eating healthy and being aware of where my food comes from.  It is important to me that I maintain a meditation and yoga practice along with partaking in fun fitness activities.  This lifestyle allows me to be an exceptional guide for others on their journey towards better health.  I have an open mind and heart and I am very excited to learn new approaches to fitness, health, and healing.  I am also looking forward to continued growth as a health care professional and human being.

Very inspiring. To be young in age but wise in mind is a good combo! I am looking forward to teaching Maya all about the Soma Training way and sending her to learn directly from my teacher Guy Voyer. She has already been able to teach some of our classes and train privately and everybody has loved her. We have already started working on how to combine her Yoga and Pilates background with the Soma Training way without watering anything down. If you are interested enhancing your Yoga and Pilates Practice with a program that gets rid of back pain , strengthens and tones your arms legs and core while drastically improving your posture reach out to us for a FREE consultation.

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Written by SolCoreFitness · Categorized: Blog, Personal Trainer, Semi Private Personal Training · Tagged: Personal trainer, Personal Training, SolCore Fitness, support, teamwork

Feb 12 2015

This warmed the cockles of my heart…

I was doing my perpetual task of checking on and deleting emails today and I came across an email that made me smile. When I was training back in L.A. personal training and working at the big box gyms, I met a lot of really great people. This was probably the single greatest thing about working in those factories. Getting to know all these interesting people over the past 20 years is one of the perks of having this career and being a personal training.

And there are always some people who stick it out more than others. One of these people was Geri. I met her when I first moved back to L.A. (I know…move back…you were out!) and was working at a box gym in West L.A. She was always smiling, working hard and super friendly. We had some good conversations, but when I decided to leave that gym we lost touch.

Then about two years later I was personal training for another gym in Santa Monica, and as I was doing my walk around the gym, lo and behold, who do I run into but Geri. We struck it off as if no time had passed and she asked me if I would be interested in training her. Well, as most of you who know me would guess, I said, “Let’s have a consult first to see if we are a good fit.”

During our consult I found out what her goals were and what she was doing for her workouts. I also learned about her lifestyle and dietary habits. This is the holistic part of my personal training practice. It’s not just what you do in the gym during your workout; it’s how the whole picture fits together.

I found out that Geri had some big challenges. She had pushed herself so hard, in her workouts and in life, that she ended up with a couple of autoimmune diseases in her thyroid and adrenals. This made her goals significantly harder to achieve. She also had some physiological issues in her pelvis and spine (like most of us). Digging further I discovered that her workouts were in direct opposition to her limitations and goals. She had fallen prey to the obsessive high-intensity workouts plaguing our nation. The last thing you want to do is to overwork yourself on a structure that is compromised both inside and out. She was also stuck in a 90s diet in which fat intake is minimal and all grains are good.

I always try to explain to everybody I do a consult with what exactly it is that I see and realistically how long it’s going to take and what training will be involved. In a nutshell, for Geri it was a huge scale-down of her training ( with an emphasis on Myofascial stretching, ELDOA, and basic proper movements), plus getting more sleep and starting to eat good fats and meats (grass-fed organic, of course).

She resisted a bit—not because she didn’t believe me, but because what she had been doing was so ingrained into who she was, even though it wasn’t working. The good thing though was that she was obviously open or she wouldn’t have signed up!

And to her amazement (not mine) she started to make progress. She made progress because she was following one of our core principles of SolCore Fitness Personal Training: consistent, steady improvement. You don’t have to be perfect, you just gotta try your best to the level you can do that day, and then be happy for that and make improvements where possible.

 Hi Ekemba,

Just wanted to say thank you for truly helping me improve my overall health over the past year and a half. When people say how great it is that I’m more flexible with my eating and how impressed they are when I say I’m taking a rest day, I know I really owe that to you. I am definitely a changed person and will not go back to my old ways. I’ll gladly be a reference for you as you work to build your business in New Mexico. You are a one-of-a-kind trainer and I’m glad I bumped into you and changed my equifit that day to work with you!  

Safe travels.  Wishing you and your family all the best!!!  hugs, geri

 

This is the number one reason I chose this career: to see “regular” people achieve a level of well-being they never thought possible.
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Written by SolCoreFitness · Categorized: Blog, Motivation, Semi Private Personal Training · Tagged: Personal trainer, Personal Training, Santa Fe, SolCore Fitness, support, teamwork

Apr 09 2014

NCAA Basketball Teamwork And You!

What A Bunch Of NCAA Basketball Teens And 20 Somethings Can Teach You About Teamwork To Accomplish Your Goals!

I confess….I don’t follow NCAA basketball. The only reason that I know what is going on is when I go to read up on Football and my beloved Washington ‘Skins, I see the headlines. I know that the Kentucky Wildcats were a very talented team and would presumably be very difficult to beat.

Kentucky is always at the top of the recruiting pile when it comes to getting the ‘Blue Chip” athletes. They get a lot of what are called “one and dones.” These are kids who if they were able to go into the NBA draft out of high school, they would. So these kids obviously have skillz.

On the flip side, U Conn had just gone through major drama the past year. Their long time coach quit for health reasons and they had some NCAA Basketball sanctions develop for grades that caused around 2/3 of their team to leave for the NBA. This has the makings of a route.  But low and behold the mighty was slain.

NCAA Basketball’s UCONN used mindset and teamwork to accomplish their goals.

These men had every reason to quit. No one would have faulted them (and would of even side with them!) if they would of let these “temporary” circumstances dictate their fortunes. I heard a great quote from Kevin Ollie, the head coach of UCONN: “Somebody told me we were Cinderellas, and I was like, ‘No, we’re UConn,’ this is what we do. We are born for this. We’re bred to cut down nets. We’re not chasing championships. Championships are chasing us.”

Just reading this, it could easily be construed as the normal sport bravado that is very commonplace in today’s sports. But in this case, we can see that it worked. This phrase and more importantly this manifestation of attitude was “bought” buy the WHOLE TEAM.

What stories are in your head that you believe?

Are these stories helping or hindering you in accomplishing your goals? And do you have a ‘team’ around you that believes in you and is supporting you? If you don’t,  I suggest that you take a page out of this story of NCAA basketball team that against the odds became champions and change your mindset and surround yourself with a supportive team!

I warn you this will be very uncomfortable, and there is a good bet that you wont want to do it. The good part is that the uncomfortableness is temporary, and breaking out of your stagnation is indescribably rewarding!

Having a good support team is essential to having a successful Health and fitness program. SolCore Fitness Personal Training Santa Fe provides motivation, commitment, and support with their Custom Built Exercise Program. Contact us to talk about your goals and to schedule a free health and fitness diagnostic consultation.

 

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Written by SolCoreFitness · Categorized: Blog, Exercise Tips And Support, Motivation, Semi Private Personal Training · Tagged: commitment, modivation, NCAA Basketball, Personal Training, Santa Fe, SolCore Fitness, support, teamwork

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