Tag Archives: goal setting

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

Change Your View, Change Your Outcome

We’re well into the new year and you may have noticed lots of those new people from a few weeks ago are now missing on the gym floor.  These individuals had the wrong approach to hitting their goals.  They likely didn’t look for coaching, a plan or a goal to reach for.  They set a resolution and decided to exercise in 2015.  Unfortunately, there’s a big difference between exercising and training and no one told them that changing your view can dramatically change your outcome.change your outcome

Exercise can be a chore.  It isn’t a whole lot of fun.  It’s boring.  It’s probably the same thing every single time.  Exercise can be goal oriented but often doesn’t revolve around a goal that is SMART or well defined.  There isn’t particularly a plan when you walk through the gym’s doors to exercise and that can spell disaster.  While it is possible to see progress through simply exercising, odds are you’ll end up taking one step back for every two forward and be pretty close to where you started in year’s a time.  Exercise doesn’t usually come with a nutrition plan based on what kind of activity you’ll be engaged in or a proper recovery plan, all of which can hamper progress and prevent success.  Exercise doesn’t push you to try new things.  Exercise is all about right now.  I’ll sweat now.  I’ll burn calories now.  Change your outcome, or lack thereof, by starting to train.

Training, in contrast, is not about now.  It is much more than ‘physical activity’.  A training program has a definitive moment when you will be tested at some point in the future.  There is a deadline and a plan.  A training program designed to help you reach an attainable goal in a reasonable amount of time will have structure and focus.  It will have accountability through check-ins, periodic testing and a nutritional element.  You will do things you don’t enjoy so you can have success at what you love.  Your workouts will be efficient and effective every single day.  Work and social engagements will not prevent you from doing a day’s workout.  And you will see progress, no matter what your goal is.

Making the choice to change your outcome means deciding to stop exercising and start training.  Set a specific goal and become better.  Track your workouts, be efficient with your time in the gym, fuel your body properly and take each workout seriously.  You don’t have to be an athlete, you just have to think like one.

Coach Meredith

Make Commitments, Not Resolutions in 2015

Resolutions.  They come around every new year and quite often crash and burn by the time February rolls in.  If this sounds like an annual process, don’t worry, you’re not alone. Getting fit is hard work that often includes scheduling challenges, battles with the weather and time away from family.  This is exactly why Team FitNice believes resolution is a dirty word and uses commitment instead.resolutions

A resolution is defined as “the act of resolving or determining upon an action, course of action, method, procedure, etc”.  A commitment is defined as “the act of committing, pledging or engaging oneself…a pledge or promise; obligation.”  The difference between two is clear.  Resolutions carry little emotional weight and a commitment asks for you to invest.

Succeeding in the new year is all about your mindset.  With resolutions so frequently failing, they often become self fulfilling prophecies that end without success.  A commitment, on the other hand, is something you’re willing to fight for.  Marriage, education, raising children, these are commitments, not resolutions.  Fitness and wellness are a lifestyle that can be difficult to start and stick with.  With resolutions requiring little emotional investment, it’s easy to see why getting off track is easy.  Make your commitment to health and stick with it using these four simple tips.

Start with small goals.  Running a marathon is a great way to get healthy.  It’s also a great way injure yourself and get frustrated.  Shedding 30 pounds is fantastic but it’s very hard, slow work.  No matter what your goal is, getting in over your head will lead to frustration and likely failure.  Baby steps like walking a mile or loosing 2 pounds are ways to keep accomplishment coming and help you succeed.  You can learn more about setting goals in the video series on FitNicePT’s YouTube Channel.

Have a plan.  Schedule time to work out.  Write down your grocery list and have the kids help with Sunday meal prep.  Life gets in the way of good intentions all the time.  Protect your commitment by throwing out junk food, finding a friend to take TRX class with and replace potential distractions with accountability to have success next year.

Try something new.  Had trouble sticking with a fitness routine in the past?  Try something different.  Take a spin class, try kayaking or power yoga.  By exploring different options you’re more likely to find something, or a variety of somethings, you really enjoy and look forward to participating in.  Make being healthy fun and it’s much easier to stay focused.

Stay positive and be proud.  Making a commitment is hard.  Be proud of every step you take in the right direction and don’t get bogged down when you miss a day or eat some french fries.  Focus on the successes you have and direct your attention to all of the good things you’re doing for your body.

A one hour workout is only 4% of your day, so skip the resolutions, kick off your year with a commitment to health and start to succeed in with Team FitNice’s Jogging in January Challenge.

Coach Meredith

5 Tips to Handle a Missed Goal

You set a goal for your Spring Race.  You trained.  You ate right.  You slept.  And then, you missed it.  Months of hard work, for nothing.  Well, maybe not.  As disappointing as it is to put time and effort into something that ends up not working, it’s also a great learning opportunity.  Running is a tough, outdoor sport, and it’s getting more and more popular missed goaleach year.  That means crowds are getting bigger, starting corrals are filled with more bodies and there are lots of newbies who don’t necessarily know where they should start the race to begin with.  The good news is that missing your goal might have absolutely nothing to do with your training or your diet.  Here are 5 tips to help you work through the disappointment of a missed goal.

Evaluate the weather.  Was it windy?  Wet?  How about below freezing or over 70 degrees?  All of these things can have a major impact on your body, and in turn, change your stride, heart rate and pace.  A different stride can slow you down and even end up causing pain, while an increased heart rate will make you work much harder than you expected to run your goal pace and do it much too soon.  Your missed goal might have been completely out of your hands.

Think about your competition.  You might not be out there to win an age group award, but the guy next you might be.  There’s only so much space on a race course, and there are a lot of people who want it.missed goal  Weaving through a crowd of runners and taking wide turns can add distance to the race course, costing you valuable steps and seconds while leading to a missed goal.

Check up on the goal itself.  Was the goal you set reasonable?  Did you consider changing your goal based on race day conditions?  Did you give yourself enough time to get ready to turn in the performance you want?  Reword or redesign your goal, if needed.

Ask for help.  Can’t figure out what went wrong?  It’s difficult to evaluate your own performance, especially when you’re emotionally involved.  Ask a runner friend or coach for help breaking down the race you ran and determining possible sources of trouble.

Take a deep breath.  Use the missed goal as a learning moment.  Look at your race strategy and your splits.  If you came off the Starting Line too fast, it probably cost you at the end, but you’re lucky because that’s an easy fix the next time out.

Most importantly, remember there’s another race coming and, barring injury, you’ll get another shot.  Want help setting a goal, changing a goal or dealing with a missed goal?  Ask us! 

Get 2014 Resolution Ready

Does your 2014 Resolution involve fitness, wellness or other health related goal?  If so, one of the hardest challenges you’ll face the first few weeks of the new year will be sticking with it.  Any gym regular can tell you they dread the first few weeks of January.  Why?  The gym is packed with people they know won’t be around in February.  These newbies often have poor gym etiquette, do exercises incorrectly and prevent those who know what they want to do, and how to do it, from getting the workout they want.  Succeed with your 2014 Resolution and blend in with the members who aren’t getting their first month free by following these tips from Team FitNice.2014 resolution

Set reasonable goals you can work with.  “I want to lose weight” is very vague, while “I want to lose 20 pounds” is very well defined.  It’s hard to stay motivated when you continually miss your goal, don’t have a deadline or can’t measure progress.  It’s incredibly important to set small, incremental, step by step goals like “I want to lose 2 pounds per week” which are specific, measurable and time oriented.  Especially if you’re working towards a big weight loss or sport specific 2014 Resolution goal, consider getting help from a personal trainer or other fitness professional.  You can also learn more about setting achievable goals right here.

Exercise Choices
Choose exercises you are comfortable with and enjoy.  If you don’t like what you’re doing, there’s no way you’re going back for more.  Don’t be afraid to try different things, not 2014 resolutionevery mode of working out is right for everyone.  Lots of women aren’t looking forward to Olympic Lifting, and men typically aren’t heading to Zumba, but there are tons of activities out there.  Try Crossfit, spinning, kickboxing, yoga, pilates or boot camp.  What if you like more than one gym, studio or workout?  That’s great news.  You’ll meet tons of people, make new friends and never get bored.

The gym regulars can be sticklers.  New members can sometimes feel uncomfortable in a new environment and without a professional, like a personal trainer, by their side, can make a mess of their first few trips to a new gym.  Achieve your 2014 Resolution goal and be comfortable in the gym by remembering to share, or ‘work in’, on equipment, clean equipment off and put it back where it came from when you’re finished and refrain from grunting and groaning while working out.  One of the best ways to learn proper etiquette is to spend your first few trips to the gym with a personal trainer.  There is always someone working in the gym, and no matter what they’re doing, they’ll probably be willing to help, so don’t be afraid to ask.  And remember, everyone was new once.

Now you’re ready to go!  Set your 2014 Resolution Goal, try a few different fitness outlets and accomplish anything.

Want help reaching your 2014 Resolution Goal?  We’re glad to help!  Email us at Info@FitNicePT.com