Tag Archives: fitness goals

5 Tips to Rock Your Fall Fitness Goal

Fall is a great time to aim for a new fitness goal.  Whether it’s a half marathon PR, a new one rep max deadlift, shedding those last few unwanted pounds or making it through an entire yoga class without losing your balance once, fall is the perfect time to work for it.  Schedules are settling down after busy, fun and hot summers, the weather is a little bit more workout friendly and you can find an event any weekend you choose.

Once you’ve picked out your new fitness goal working towards it can seem daunting.  Here are 5 tips, the S.M.A.R.T method, to guide you to success on your fall fitness goal journey.

Have a specific goal.  A desire to ‘get faster’ or ‘lose weight’ is vague.  How much faster?  How much weight?  It’s important to develop a road map for dropping those unwanted pounds or reaching your new PR.  Work towards your fall fitness goal by working on a specific thing such as losing 5 pounds, running a distance of 5 miles or a certain time in which you’ll finish your next 5, 8 or 10k.  Picking a numeric weight, distance or time goal will help you focus.

Make sure your goal is measureable.  Setting a specific goal, keeping a journal, potentially getting a coach and using a scale or stop watch to measure progress will help keep your morale up as you reach each mini fitness goal you set.

Achievable goals are a must.  A new weightlifter might have a deadlift goal of 450 pounds, which is both specific and measureable, but is also unattainable in the short term.  Setting challenging but not impossible goals like increasing weight lifting maximums by five pounds at a time or losing two pounds per week make progress easy and keeps motivation high.fitness goal

Be results based.  Hitting each step on your way to a bigger fitness goal is important.  If you aren’t reaching small short term goals, it might be time to rethink your training method or the bigger goal you set.  Being aware of your results helps direct future training and will make working towards any fitness goal easier.

Time oriented.  Have a desired amount of time or end date for reaching your fitness goal.  Pick your next 5k as the deadline for increasing per mile race pace.  Decide to lose two pounds per week for the six weeks leading up to your family vacation, then write each weigh in on a calendar.

Most importantly make sure you find an activity you enjoy.  Going out for training sessions will be more fun, especially if you have a training buddy.  Be sure to allow for life’s ups and downs as you use these five tips to steadily and safely work towards your fall fitness goal.

Coach Meredith

Sitck with that Resolution this Year

It’s a brand new year, and with that comes New Year’s Resolutions.  While people make all sorts of resolutions, ranging from quitting smoking (common) to learning a new language (less common), a perennial favorite is the “I’m going to get in shape this year” mantra.  The popularity of this resolution leads to the inevitable three week crush at the gym.  Packed with newbies, gyms are both raking in membership fees and facing big crowds.  All of the regulars start betting how long each newbie they see will last.  This is the year you outlast them all, and you’re about to learn how.

If you’ve made the very same ‘I’m going to get in shape this year’ resolution before and not been successful, it’s important to know why.  Examine previous attempts at achieving a resolution, both successful ones and failures.  Once you know how you did it or where you took a wrong turn, those right moves and mistakes will help you succeed this time around.

Start small.  While you may want to lose twenty pounds or run ten miles in the first two days, your best bet is to start small.  While enthusiasm is a must for beginning a fitness program, overdoing it too soon can lead to injury and, ultimately, failure.  If you can walk ten minutes a day for a week, walk fifteen minutes the next week and so on.  You will reap rewards without hurting yourself, while also learning how and when you are able to fit a workout into your day.

By starting slowly, you have an opportunity to try different things.  Because you aren’t ready to commit to a specific fitness program just yet, you’re free to take a different class each trip to the gym, work out alone, get together with a trainer, or check out different facilities.  Use the beginning of the year, when gyms are crowded with people who won’t stick around, to figure out what works best for you.  Find a place you feel comfortable, maybe even know a few people, and you’ll be sure to return.

While you’re trying all of the different and exciting fitness offerings in your area, write down what you’re doing.  Keeping a record of your adventures can help you look back and decide what you liked best, what the best location was, or how you felt when you finished a certain type of workout.

Most of all, be proud of yourself.  You have a plan you’re going to stick with and the results will come.  You won’t be a January Gym casualty and you deserve a lot of credit for that.