Tag Archives: fitness goal setting

It will be worth it

Posted on January 30, 2012 | 2 Comments

I know there are times that I rant about things or get on my soap box and preach to you all about what not to do.  I do this for a couple of reasons. One being, that I want / need you guys to be informed. Second reason is because, I have been where you are. When I ask you to listen (ok, sometimes I beg you / tell you) it is because I actually do know what I am talking about.

Some of my blog posts are meant to get you fired up.  They are meant to motivate you.  Some are to get you thinking or re-thinking about your fitness and food.

If you take nothing away from what I say this is what I want you to know.

If you get fit and healthy, I mean finally take control of your weight you will:

  • not feel uncomfortable and insecure all the time
  • be able to wear anything
  • be able to walk around and “not feel fat”
  • be able to wear a bathing suit without a cover up
  • be able to prove to yourself and everyone else that you are strong enough to do anything

If you don’t lose those extra pounds and keep putting weight on, this is what will happen or continue to happen:

  • you won’t fit into your jeans or any cute pants
  • you will never feel comfortable in a bathing suit
  • you will have a stomach that droops over your pants
  • you will feel self-conscious
  • you will continue to beat yourself up
  • you will not have the energy or the strength to live a long and energetic life
  • you will cut your life short.  That’s a big one!

This is what I know…it’s not theory. 

Those lists could’ve been much longer.  This is what I know, because that is where I was.  I’m not just giving you what I think.  I’ve been there.

Here is something else that you need to read to get your head in the game (yes, High School Musical reference).  It will be tough at times to eat right and show up to boot camp. It will require dedication and willpower.  It will require total effort. It will call for you to suck it up and stay strong

BUT, I promise that when you reach your goal…IT WILL BE WORTH IT!!

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How are your resolutions going?

Posted on January 24, 2012 | 1 Comment

Well , we are one week from the end of January.  The first month of 2012 is almost gone and what have you got to show for it?

How are you doing on your goals for this year so far?  Did you set your goals for the year?  It doesn’t matter if we are talking about finances, family of fitness…you need to set goals.  It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.

When do you want to lose 30 pounds? After you gain 20?  If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.

Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals.  Here’s what I mean.

Goal

I will lose 30 pounds by December 31st, 2012.

(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)

That’s a great goal and its got a realistic date for achievement.  Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.

Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be.  You HAVE to take action, and that action needs to also be set in stone.

How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?

Bench Mark Goals

You need to set mini-goals on your way to the ultimate goal.  30 pounds by December 31st = 2.75 pounds per month.  So every month for the next 11 months you need to drop 2.75 pounds.  That works out to be .68 pounds per week.

I will tell you right now…that is very attainable.  BUT, you have to do it right.  Last week I praised Mayor Ford for making the decision to tackle his weight.  One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds!  Time for celebration?

NO!!!

It is not time for celebration and that is where so many people go off the rails in their plans.  “This is easy!”  “I deserve a treat.”  “I don’t have to work so hard”  I’ll take tonight off of boot camp.  I guarantee thinking like this is the key to so many people’s failures.

You have not reached your goal.  30 pounds by December 31st is your goal.  Don’t make the mistake of easing off or destroying your good efforts.

Objectives

To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.

  • I will lose .68 pounds this month by:
  • Eating 4 to 6 times per day
  • Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
  • Each meal will not go beyond an intelligent portion
  • In between meals snacks will be small and intelligent
  • I will exercise a minimum of 30 minutes per day
  • I will sleep at least seven hours per night
  • I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
  • I will NOT drink alcohol
Measurement

At the end of the week, before you get on the scale, look back at your daily journal.  What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing.  On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off.  You also need to write down what you eat…EVERYTHING!

I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results.  In fact, if your journal isn’t good, don’t even get on the scale.

In fact, just stay away from the scale.  Look at yourself in the mirror and see if you have improved at all.  Think of how your clothes feel.  Yes, you will be able to tell after one simple week.

Reward

Meet your objectives? Reward yourself.  Meet your goals?  Then reward yourself.  Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards.  A facial, new book, a healthy dinner at a restaurant.  Mani / Pedi.  Find your hot button and use that as your reward.

Here is a great tip.  Include your family in your objectives and goal settings.  Make the journey for them as well.  Lets say your children know that if you hit your goals, there will be a family outing or movie night.  They’ll help remind you when you are about to do something that goes against your objective’s.

What happens when you find yourself ahead of schedule? Celebrate by changing your time line.  Move it from December 31st, 2012 to October 31st, 2012.  Don’t slow down your schedule or results by backing off.  That will lead to compromise and delay.  Let that happen long enough and complacency will set in and before you know it…you are right off track.

  1. Goal
  2. Benchmarks
  3. Objectives
  4. Measurement
  5. Reward

Stick to that, be honest to yourself and committed to your goal and you will win!

Then we can move onto to maintaining the new you forever!

Who loves ‘ya?

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Cut the Waist

Posted on January 19, 2012 | 2 Comments

I remember watching an interview with Toronto Mayor Rob Ford when he was running for office and thinking to myself, “He’s going to explode!”

His face was flushed, he was sweating and he was breathing very heavy.  For those of you who don’t know him, he had called himself 300 pounds of fun.  I thought to myself the first time I heard that, 350 maybe.

On Monday, Mayor Ford and his brother Doug kicked off a weight loss program and a very special challenge.  “Cut The Waist Toronto”.  This cut has nothing to do with the budget, over spending or the gravy train.  It has to do with challenging themselves, the Ford Brothers and Toronto, to lose weight and promote a healthier lifestyle.

The Mayor weighed in at 330 pounds and his Councillor brother tipped the Toledo at 275 pounds.  Between them, they account for more than a quarter tonne of fun!  Not to mention several thousands of dollars of future medical expenses.

What was even better about the announcement was that the Mayor during the press conference issued a challenge to all of Canada by throwing down the gauntlet and saying Toronto would lose more weight than anywhere else!

Congratulations to Mayor and Councilor Ford for your commitment.

Besides the fact they have committed to losing weight, I applaud them for how they are intending to do it:

  • They set their goals
  • They put a date on that goals
  • They have a support buddy
  • They announced their plans public
  • They have established accountability to their goals

All Carrie approved.

Both men have indicated that healthy eating and increased physical activity are in their plans.  Did you hear that?

Healthy eating

Physical Activity

No fad diets.  No gimmicky programs.  No diet centres.  No surgery, potions pills or lotions.

They are right in issuing the challenge to get Toronto healthy and to encourage everyone, everywhere else to do the same.  Obesity is an epidemic.  It is costing this country millions of dollars in related medical expenses.  It is shortening the lives of people in an age when we can live longer, healthier and more vibrant than ever before!

Diabetes, heart disease, lung disease, chronic pain and many other problems are preventable and treatable through proper diet and exercise.

But here is my caution…remember losing the weight is one challenge.   Keeping it off is a completely different challenge.  You need to educate yourself through the process to learn how to keep weight off.  You need to understand how and why you gained the weight in the first place.

I can’t wait to find out who will be the biggest loser. (No pun intended).

I wonder if we can get them to come out to Georgetown to get their butts kicked by Boot Camp?

 

 

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My 2012 Predictions

Posted on January 10, 2012 | 3 Comments

I PREDICT that if you reach into your pocket on any day in 2012 and pull out a card or piece of paper with all your realistic body and fitness goals written on it in precise detail, the odds are in your favor of you’ll achieve every one of those goals before the end of the year.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast in 2012, it will make your head spin. #truth

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with them when the going gets tough.

I PREDICT that at times, the going is going to get tough. But you need to tough it out.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this is temporary; this too shall pass”, then it won’t set you back and it will pass. Don’t be a victim to excuses.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2012 as it did on New Year’s day.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure a year from now.  That’s the cold hard truth.

I PREDICT that you will be tempted by many quick fixes in 2012. You’re smarter than that–don’t fall for it.

I PREDICT that if you hang out with losers (not weight) and negative people (food pushers) this year, you will become just like them.

I PREDICT that if you hang out with winners (boot campers) and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners. Choose wisely who you want to be like. There is a reason there are more negative people…it’s easy.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2012, you will double your chances for success. If you surround yourself with numerous support buddies, you will become unstoppable.

So how does your future look this year? It’s totally up to you!! Just know that I am here to help.

The past is the past and you can’t change it, but by changing your thoughts, attitudes and ACTION in the present moment, the future is yours to create.

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Be Stronger Than Your Excuses

Posted on August 25, 2011 | Leave a comment

Stop blaming genetics, post pregnancy, your job, your family (aka kids schedule).
If you actually want to change your body, you need to suck it up.
Drop the donut and show up to workout!
If you don’t want to put the effort in, you lose the right to complain about where you are in relation to what you think about how you look and feel.

There are busier people than you that still manage to show up and workout.

It’s not how good you are, it’s about how good you want to be….

If getting fit & healthy is important to you, you will find a way, if not, you will find an excuse…..sound familiar?

This is not a question of CAN you reach your goals, but WILL you??

Take a look in the mirror and ask yourself;

  • Is this the body I want
  • Do I look as good as I can
  • What is stopping you from looking and feeling the way you want
  • Am I doing what it takes
  • What excuse is keeping me from reaching my goals

Many times when we ask ourselves the tough questions we can find the honest answers.  Once you have the answers inside yourself, do what it takes to make your goals a reality!

Be stronger than your excuses.

 

 

 

 

 

 

 

You have a choice: You can throw in the towel or you can use it to wipe the sweat off your face!!!!

*Image via Pinterest (here)

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What’s in a challenge?

Posted on August 19, 2011 | 4 Comments

There are so many different challenges out there now-a-days in the health and fitness industry.  Body transforming, weight loss, marathon exercise sessions. Drink this, lose that, eat this for a month.

The reality is I think those are pretty much gimmicks.  They don’t teach you anything and in the end, usually leave you with a lighter wallet and often once you are done with the challenge, a few months later you’ll be worse than when you started.

Now, I’m not against challenges at all.  In fact I think that they can be great and are often the difference between success and failure.  The key to a great challenge is what it does for you.  I’ve run many different challenges with my clients and my boot campers. The challenges I run are always based on a personal challenge.

The first challenge I always introduce to my clients is the challenge to show up and bring it!  It takes guts to show up day in and day out.  Life gets in the way.  Work, activities, social gatherings, etc.  We make choices and prioritize things that suit our needs.  When clients come to me with their wants and needs, they get a challenge in return.  I challenge them to make a commitment to themselves.

Its easy to mail it in with everything you do.  It’s a challenge to do your best every time with everything you do.  At boot camp, going through the motions and giving minimal effort is not a challenge.  Doing all the movements the best you can, giving a sprint extra effort or doing two more push-ups when you think you’ve done all you can already…challenges.

Challenging yourself means digging deep and giving it your all.  It means doing what you think is tough and making it easy.  A challenge means you are stretching beyond your comfort level and doing what it takes to get the job done.

This week at boot camp I created a challenge to show everyone first hand what they could do.  Every session this week we’ve run this timed challenge and all I’ve asked is that they do their very best, improve on their previous time and give it all they’ve got.  The result?  Every person has improved their time and are finding it easier to complete.  They all love it (and probably hate it a little too), but they are killing it!

They are challenging themselves without buying some crap potion or lotion.  They are setting personal goals and achieving them.  They are improving themselves in ways that they probably didn’t think was possible.

So what’s in a challenge?

Success.

 

 

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PERSEVERANCE…just get up and do it.

Posted on May 4, 2011 | 14 Comments

~PERSEVERANCE~

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.”


At some point you will fall down.  We all do.

It’s inevitable.

The thing that will determine your outcome, is not how you fall…it is what you do when you get back up.

Heather Dorniden has the heart of a champion.

You can see what she did after she fell down;

  • She got up.
  • She didn’t complain.
  • She didn’t cry.
  • She didn’t scream about how unfair life is…
  • She ran after her dream.

She ran faster, harder then she ever had before.

When I hit a weight of 225lbs-I decided to “get up”.  I made a choice to never fall down again.  I made changes.  Sure, like everyone, I’ve tripped, I’ve stumbled and I’ve lost balance…but I’ve kept focused and kept going.

No matter where you are today, whatever obstacles you may face, I’m here to tell you that if you are willing to work hard and smart, to get back up when you fall and HUSTLE, and never, ever…ever…quit…there is NOTHING you can’t achieve.

The stories like Heather’s are everywhere.  They happen every day.  There’s absolutely

NO reason you can’t be next one with an inspirational story to help others!

So…are you ready to get up?

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Lower Physical Activity Standards – FAIL!

Posted on January 5, 2011 | 10 Comments

“Canadians won’t have to sweat as much to meet national physical-activity standards after experts determined that health benefits can be achieved with less effort than demanded by the existing targets that few of us are meeting.” Globe and Mail

http://www.theglobeandmail.com/life/health/canada-to-ease-physical-fitness-guidelines/article1857880/?cmpid=tgc

 

"I'm not fat...I'm just short for my weight"

The Canadian government sees fit – (not really) to lower our standards yet again. Reducing the recommended 60 minutes of daily activity to 150 minutes weekly.  I have one word for this, SAD.

 

That is a SAD failure on our government’s part.  The experts that weighed in on this see lowering the goal as a way to make the goal more easily achieved, in an attempt to get more people involved.  I have one word for this, DUMB.

The World Health Organization and now the Canadian government have lowered the bar yet again.  In the midst of a world-wide obesity epidemic-this is the time you batten down the hatches and get real with the issue…not get soft…literally soft!  We are succumbing to lazy. Excuses have won yet again.

The government’s position is that the standards are not being met.  So the solution is to lower the standard?  Essentially dumb it down, or just give up; which again goes back to succumbing to lazy.

This is the time we stand strong and support, encourage and put effort in.  Not pull back and throw our hands up.  Obesity kills and it is killing people each and every day.  Canadians should be raving mad about this.  Our taxes are so high and our healthcare system is so stressed because of obesity and obesity related diseases.

How can you expect different results, (i.e healthier population) when you wont support or enforce a standard?

I am shaking my head in disbelief….

This is an epidemic.  People would rather watch an hour of the biggest loser than get up and exercise for that hour.

Daily physical education and daily physical movement is necessary. Doing away with phys ed in the schools is shameful.  We are making it easier for people to stay unhealthy and out of shape.

Effort.  What happened to that?

Learning to read requires effort, but, if you can’t read you will still graduate…good luck after that though. (standards lowered there as well.)

We are teaching this generation and the next generation that goals are unnecessary or at the very least, if you can’t achieve your goals…don’t work harder, make your goal easier to attain.

This is what is definite, the body needs to move and it needs to move daily.

I’m not saying that the government should be responsible for the health of the people in this country.  I’m saying that the government endorsing a lower standard of health is making it easier for people to choose a sedentary lifestyle.  Although, if I were responsible for paying the medical expenses for people, I might make a demand that they increase their effort.  Guess it’s easier to pay the bills then demand accountability.

I hope everyone takes responsibility for his or her own health.  Protect yourself, be smart….exercise.

Also from the article:

The Canadian Society of Exercise Physiology, the central Canadian body for fitness research, will recommend on Jan. 24 that the physical activity guidelines for children, adults and older people in Canada be revised to harmonize with those set by the World Health Organization and other major developed countries like the United States, Australia and Britain

Lets see how these countries rank in world obesity rates by percentage of population:

#1 United States – 30.6%

# 6 Australia 21.7%

# 3 Britain – 23%

# 11 Canada – 14.3%

Figures from OECD Health Data

That’s my rant for today…not meant to offend, just to educate and raise attention to a growing problem.  Agree? Disagree? Let me know your feelings.

 

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22 Tips for a Great New Year!!

Posted on December 16, 2010 | 2 Comments

1.) Smile more…this is a lesson from Amy who always wears an infectious smile!!! (Thanks for that)

Smiles are infectious to you and others.  Wearing a smile, even when there is nothing to smile about can make you feel better.

2.) Smile at someone-bet they’ll smile back at you!

Refer to first point, this is one infection that is good to pass around to others as much as you can!

3.) Write out your to do list, before going to bed.

This is a great way to be organized and to keep thoughts of, “What do I need to do tomorrow?” out of your head while you are trying to fall asleep.

4.) Get a good night’s sleep every night – you will feel so much better the next day

Your body repairs and recuperates itself while sleeping.  It helps you stay healthy and energized.

5.) Ask someone what you can do to help them.

Be a true servant to your fellow people.  No one cares how much you know until they know how much you care…so care for others and express it by asking what they need.

6.) Eat your vegetables-not sometimes….everyday!

Yes, this is what your mom used to say all the time and it was with good reason!  Veggies really are you home doctor. Minerals, vitamins, anti-oxidants…eat many and plenty.

7.) Read more

Take the time to expand your mind and grow your thinking.  I heard that the biggest difference between who you are today and who you will be in 5 years is based on the books you read and the people you know.

8.) Live in the moment

Enjoy everything that life has to offer today.  You never know what will be gone tomorrow so suck it all in and live every moment to its fullest.

9.) Exercise hard

There is no sense in trying to relax while you exercise.  It really defeats the purpose!  When you are done, you have to feel like you have accomplished something, not just have gone through the paces.

10.) Have an attitude of gratitude… be grateful

Everything you have in life should be viewed as a blessing.  Be grateful for even the tough stuff, because it will make you stronger and better when you fight through it.

11.) Take your vitamins

While food is a great source of nutrition, supplementing with vitamins is often necessary.

12.) Don’t put things off

No matter what it is, deal with it at the earliest opportunity.  Nothing gets better with time except wine, so take care of things early to keep them from going bad.

13.) Avoid negative people

Back to good old advice from mom! She always said, “You are judged by the company you keep and they will have an impact on you and how you are viewed by others.” Negative people have the ability to suck the joy right out of you and that defeats everything else you have to be thankful and grateful for.

14.) Drink at least 2 litres of water everyday.

You are made up of so much of the good stuff, replenish it and cleanse yourself.  A spring fed lake has more abundant life in it than a bog.  You want to ensure your lake supports healthy life, not stale and stagnant stink.

15.) Be there for others

There is no greater measure of a person than what they will do for others not on an everyday basis, but when others reach out for you or need you.  Be there for them.  They have asked you to be their support…be it and honour them by helping.

16.) Don’t blame others

Blaming others has become a mantra for so many of the ills that plague our society.  Well, the truth is, YOU control everything that affects you.  The choices we make as individuals plays a great part in everything we are and everything we do.  Sure, bad things happen to good people and often at the hands of others, but how it affects us defines who we are and who has the greatest control in our lives.

17.) Give more than you promise

Be a giver and do so in abundance! Remember, what goes around comes around.  If you give more than is expected or than you said you would, it will be remembered, respected and reciprocated.

18.) Keep it simple

This is the KISS principal.  The harder you make things, the harder they are! Simple right, so don’t make little things complicated. Simple is always best.

19.) Learn from every mistake

We are human and we make mistakes.  Learning from them and knowing not to make the same mistakes again separates the incompetent from the competent.

20.) Forgive others

It is rare that anyone truly does anything to intentionally hurt us.  Forgiveness is compassion, carrying a grudge only leads to misery and hate.   This will eat you alive if you carry it, so let it go!

21.) Forgive yourself

If you are going to forgive others, you have to first forgive yourself.  Be you biggest critic, be your harshest judge, but forgive yourself to heal.

22.) Never give up

Winners never quit, quitters never win.  History is full of incredible examples of people who had every reason to quit and no one would have batted an eye at the decision, but think of how great life is because they never quit. Lincoln, Edison, Bell, Franklin…the list goes on and on. NEVER GIVE UP!!!

 

 

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I’m doing everything right…but I’m not seeing results!!

Posted on December 9, 2010 | 2 Comments

This is one topic that I discuss daily with my clients and friends.

The call or email usually starting with something like, “I don’t know what is going on. I am doing everything perfect and I am not losing weight”

The reality is that can’t be true.

Once I ask a few simple questions the answer is always crystal clear.

What did you have for breakfast?  Nothing.

What did you have for lunch?  Fast food because that’s what everyone at work had.

OK, and you had 3 or 4 chocolates because it’s Christmas and they were there( or short bread or whatever seasonal treat it is).

What did you have for dinner?  You had salad with chicken.  Very good, but the 8pm cookies or chips or other crappy snack…you fill in the blanks.

What did you do on the weekend?  Great time with friends is wonderful, but really, you thought the alcohol you drank was going to get you to your goals when I’ve told you that alcohol is pure sugar???

I am not asking or telling you to be perfect with your eating habits.  I am asking that you actually try and most importantly be honest with yourself.

You can’t wing it.  You need a plan.  You need goals and you need to respect those goals.  You can’t tell me you’ve been doing everything perfectly and when we look at what perfect is…well, it’s not.

It’s simple when you lay it all out for yourself.

When you go grocery shopping, don’t buy junk.  Don’t buy junk and tell yourself that your kids or other family members “need it”.  They need what you need.  Healthy foods!!

Pack your lunch and snacks with healthy choices that help you towards your goals.

Plan what you will have for dinners.  This goes back to the first point of grocery shopping, buy the food you need to make healthy meals….taa daaa!!

This time of year there are lots of sugary, high fat foods around.  You don’t need it and you wont die if you don’t eat it…..read that again…it’s ok to pass on the crap that doesn’t help you.

If fat loss is your goal, then eating foods that are not supportive is simply not an option.

It doesn’t have to be complicated, so stop making it that way and stop with the excuses why you need to have 4 shortbread cookies! The second one tastes the same as the first.

I don’t care if it is the holidays and I don’t care if your friend baked it.  I also don’t care if it is your fav-our-ite kind of chocolate.

If you actually want to get beyond this point in your life you have to stop making excuses!

What I care about is your success and helping you get where you want to be!!

 

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