Tag Archives: fitness goal setting

The rules of fat loss

Posted on May 3, 2012 | 1 Comment

There are rules.

There are rules in life.  There are rules in every aspect in life.

It is just understood that you *should* follow the rules.  Rules help ensure that everyone plays on a level field and everyone ahs the same opportunity for success.  This becomes especially important if you want a particular outcome.

There are rules for a reason.

Just like there are rules for life, there are rules to fat loss and the rules are universal. If you have to lose 5lbs or 50lbs there are rules to follow and following those rules guarantees your success.

If you decide that you are only going to occasionally follow the rules you won’t get the results you are looking for.

Doing half of the work will get you less than half of the results.  The rules of fat loss work to your benefit.  The better you follow them, the results become exponential.

One healthy meal or one good choice throughout your day will not help you move forward.  They will help you maintain, or slow the negative results of your poor choices, but moving forward will not be part of your overall success.

The rules are simple.  The choices are yours.

  • Yes vs no
  • Good vs bad
  • Right vs wrong

When you dive into a meal that you know that is not healthy and decide to wash it all down with alcohol; you have to ask yourself, “Did I break the rules?”  Your answer will be either yes or no comment.

You’ll make excuses for your behavior or you’ll make excuses for breaking the rules.

You can’t get to your weight loss goals by half-assin’ the plan.

When a meal or drink wins out over your common sense then YOUR EXCUSES ARE STRONGER THAN YOUR REASON

THIS:

 If you want fat loss results: Follow the rules!

Here are the rules (simplified)

  1. MOVE: exercise is essential FYI: lolly-gagging on a treadmill is not real exercise
  2. EAT: real food only-non processed food (green face)
  3. DRINK: you need to drink water NOT ALCOHOL

Don’t give in to your excuses or you will never see the results that you want.

Life happens.  There are rules in life.

Follow the rules and experience the life that you actually want.

→ 1 Comment

Posted in Inspiration, Nutrition

Tagged , , , , , , ,

Have your resolutions given way to your excuses?

Posted on February 28, 2012 | 6 Comments

It’s almost March….3 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses?  The three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!

  1. My ____(insert body part) is not good. When it’s better I’ll start
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

Yeah, your excuse is so invalid!

 

 

 

 

 

 

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

 

 

 

 

 

 

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

 

 

 

 

 

 

 

Trust me, I have heard just about every excuse.

 

 

 

 

 

 

 

Here is one of my favourite kick your excuses to the curb videos.  If you “think” you can’t …YOU NEED TO WATCH THIS

 

→ 6 Comments

Posted in Inspiration

Tagged , , , , , , , ,

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!!

→ 2 Comments

Posted in Inspiration

Tagged , , , , , ,

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?

→ 1 Comment

Posted in Inspiration

Tagged , , , , , , , , , ,

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?

 

 

→ 2 Comments

Posted in Exercise, Nutrition

Tagged , , , , , , ,

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.

→ 3 Comments

Posted in Inspiration

Tagged , , , , , , , ,

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)

→ Leave a comment

Posted in Inspiration

Tagged , , , , ,

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.

 

 

→ 4 Comments

Posted in Inspiration

Tagged , , , , , ,

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?

→ 14 Comments

Posted in Inspiration

Tagged , , , ,

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.

 

→ 10 Comments

Posted in Exercise

Tagged , , , , , , , ,