Success One Inch at a Time

We did it, mothers. We pulled off a 360-twist into a reverse alley-oop SLAM DUNK of a summer. This morning, after a rushed and marginal photo:

I delivered each child to their respective new classrooms complete with new lunch boxes, new shoes, and a kiss and a smile.

Then I went home and couldn’t help but pull one of these:

YEEEEHHHHAAA!

Now that the kids are in school, do you hear that knocking at your door? Those are your fitness goals   and THEY’RE BACK! The last time they came for a visit was waaaaaaaaay back in January. It’s time to welcome them back into our lives.

Since the kids and some of us are going back to school, let’s assess where we are with those goals using the old fashioned ruler analogy:

Fitness

If you are looking at a ruler, what number would you be at when it comes to your activity level? How are you doing? Are you at a 3? 0? 8? We all are at different places and that’s fine. Now, instead of unrealistically committing to jumping up to a 12 tomorrow, just decide to move up ONE INCH. That’s right, just one small change. That may mean walking the kids to school. Or it could mean adding some HIIT to your workouts. It could mean finally lifting some weights or working on your flip turns in the pool.

Just one change.

Nutrition

Now assess your nutrition on the ruler. Where are you? Decide on one change you can do today, then repeat that change tomorrow. It may be drinking that gallon of water a day, measuring out your cereal to see how much a serving is, or eating a serving of vegetables at dinner. 


Make that one change today, then repeat it tomorrow. Then the next day and the next, etc. Pretty soon, those changes won’t be foreign or new. They’ll become a part of who you are and --dare I say it -- a new habit.

I’ve learned that one small change can lead to big and permanent results -- that is what we are going for.

One change I made a few years back seems small, but was major for me. I love yogurt. Plain yogurt.  I was raised on the stuff and love it the bitter sweetness of it. Sweeten it with some stevia and it suddenly becomes my ice cream. I used to eat it religiously before bed NO MATTER WHAT. I would eat 5-6 small meals a day, then have this beast on top of all of that. It didn’t matter what time it was. If I was out on a date with the Doc and at Outback Steakhouse complete with a huge seven-layer chocolate cake dessert, I’d come right home and down that yogurt. Every night.

I must admit it was not JUST plain yogurt. It grew from plain yogurt to adding many "healthy" goodies: almonds, granola, walnuts, Kashi cereal, craisins. It was very comforting to me and frankly, I knew I could pass up sweets all day since I knew I’d get to down that huge yogurt before bed. I justified that it was healthy. However, once I figured out the calories and it was well up to a whopping 500 calories or more. It was getting out of control.

After baby #3, I had a trainer beg convince me to not give up the yogurt, but just change the time I ate it.  Instead of right before bed, he wanted me to move it to a meal or snack.  Now remember, eating before bed is not inherently wrong, but I had definitely eaten enough calories during the day and this yogurt was just extra calories-- A LOT extra.   I was scared to make the change since I’d been eating this same thing for as long as I could remember.

It was a tradition!
It was my treat!
It was my pacifier!

I finally moved it to my afternoon snack, and I reduced portions so it was around 250 calories. Before bed that night, I had a small glass of milk instead. Guess what happened? I slept better since my stomach wasn’t churning this mammoth yogurt concoction all night. And, I dropped another 5 lbs since I wasn’t adding on a huge 500+ calorie bedtime "snack".

ONE CHANGE BRINGS BIG RESULTS.

After you have moved up one inch on your fitness and nutrition rulers, then decide on another small change. Little by little we can make our way to better habits, more results, and just plain feeling good.

OK, Fit Mommas, I know you are feeling it!  What small change are you going to make today?  Comment below and give us some ideas!

Like this?  Want more?  Subscribe to Trainer Momma's RSS feed by clicking here.  Thanks!

Fit Momma Question: How Do I Start?

As you know, I LOVE it when readers email me with questions.  I've noticed a similar thread lately from several Fit Mommas: 

I'm ready to really commit to a healthier lifestyle, but I just don't know where to start. Should I dive in head first? Or maybe I need to get used to the water first?

Another similar question:

How and where do you get started? What are some baby steps I can follow so I don't get so overwhelmed with everything attacking at once?

And this one:

I'm just wondering where should I begin?

So, it's time.  You've known it for a while now.  You are finally at a point of desperation readiness to make some permanent changes in your life.  However, with all the TV commercials, radio ads, and get thin quick pills being thrown at you -- it can get a bit overwhelming.  Here are the first 3 basic baby steps to starting your road to fitness and health.

Trainer Momma Getting Started Tip #1:  

WALK

Commit to moving every day for 30 minutes.  I'm not talking a jog, I'm just talking a walk.  Start with four days a week, then work up to 6 days a week.  You can do this anywhere.  Around your office building after work.  At a park.  At the gym.  Around your neighborhood.  WALK.  This not only will help you will weight loss, but heart health -- which is equally as important. 

Trainer Momma Getting Started Tip #2:  

WATER

Drink water.  Lots of it.  I challenge my clients to drink a gallon a day.  When/if you exercise this becomes very easy since you'll naturally be thirsty and be chugging it down.  Yes, you'll be running to the bathroom (hey, more calories burned!).  But, it will suppress your appetite like nothing else.  If you are hungry again and you just ate an hour ago?  DRINK WATER.

Trainer Momma Getting Started Tip #3:  

CONSISTENCY.  

This is what most people struggle with.   Your life can revolve around health -- not on a diet, off a diet.  Not on a jogging binge off a jogging binge.  Just doing it every day so it is part of you will be a major  -- and PERMANENT -- life change.

Hey, Fit Mommas!  What are your Getting Started Tips?  Anything that helped you get off the couch and start moving?  We aren't selling products here, just sharing what works... :)  Thanks!

Thanks for the questions, ideas, and feedback.  Them them coming my way!  Email me anytime.

35

Today is a special day.

It used to be that on a "special day", my breakfast would look something like this:



My lunch would look similar to this:



And dinner, needless to say, would look like this:



And guess what? During the course of this "special day", I ended up feeling like this:



After sabotaging every birthday, anniversary, holiday and every other day that I designated "special" -- I have told myself I'm done. Enough.

Now, after 35 years of MUCH trial and error, well, you pretty much can guess what my meals look like on these "special days" (you can find a bucketload of them here).    Clean. Healthy.  It's become my new "special". 

And YES!  I did allow myself to celebrate with a bit of this "special" stuff with some very special friends:

 :)

With a Little Help From My Friends

Trainer Momma

 is giving away 

TWO

TJ Maxx $50 Gift Cards

Enter here!

We are women.  Let's face it, we need each other. Frankly, there's something instantly bonding when I know I'm talking with someone who has had a baby in their body and then come out of their body, had milk running down the front of their shirt while speaking to a crowd, peed their pants while jogging, had to strap on three bras just to exercise, not worn shorts for months because they didn't have time to shave their legs, and  been so ravaged by chocolate cravings that they too have downed nearly an entire bag of chocolate chips in solitude.  WE GET IT.  We can be each other's best cheerleaders.  Our husbands, bless them, are doing the best that they know how to encourage us, but occasionally talking with a girlfriend just fits the bill.

This is why Trainer Momma was born.  I just love to -- no I NEED to talk, write, and do health stuff.  I love the community it builds among readers who have similar interests, questions, and experiences.

One insightful reader I met through Trainer Momma started a private, online accountability group called "Full Well".  I stalked her, asked if I could join in, and have had the privilege of learning from these women.  We are all at different places, ages, and stages of motherhood -- but all with the same goal:  to live full, healthy lives.

We write about our successes, challenges, frustrations, and triumphs.  We share recipes, funny things, and some personal things with each other.  An amazing thing has happened to this group of strangers that live all over the country:  we've become dear friends.   It is a safe, beautiful place and I'm so glad to be a part of it.

When I was in Houston for Mom2.0Summit -- I contacted some of these lovely ladies from Full Well and asked if they wanted to meet IRL (that means in real life.  I didn't know that until recently).  Amazingly, many of them agreed and we all met in Houston on a Saturday night at Saltgrass Steakhouse for dinner.





It was the highlight of my weekend!  To meet these beautiful women and to instantly start laughing my head off was nothing short of marvelous.  We stayed for several hours, got to know one another and now when we post we have a face, a laugh, a story behind their profile picture.

So, whether you are a part of these "accountabilty groups" online or IRL (there it is again! :), or if you have a close sister or girlfriend, or mother to turn to -- let's help each other.  Let's build.  Let's encourage.  Let's jump for joy for even the smallest of triumphs.

We are women.  WE GET IT.

What's the Point?

01/01/10

You started strong. 

Perfect plan.  

Perfect nutrition.  

Perfect exercise regimen.  

No ice cream sandwich or burger with fries could stand in your way.
Jillian Michaels would soon be getting a run for her money.
It was different this time.

How are things going now?  Ummm, perhaps a bit more challenging?  Have you found yourself thinking lately, "WHAT'S THE POINT?"

I'm guest blogging today over at Loser Moms.  Head over there for a little to be reminded why we are doing this stuff...

You're worth it! :)

Have you entered the Trainer Momma TJ Maxx $50 Gift Card GIVEAWAY yet?  I'm giving away two prizes this time, so enter now! 

Take Those Measurements

Whether you are losing weight by the truck load, trying to maintain your weight, or just thinking of starting a fitness program the first item on your agenda is:

take your measurements.

From Personal Training pics

Yes, the "goal" jeans are also an effective tool to mark your progress. However, if you are like me, I sometimes do not accept reality very well. When I try on those jeans and they are tight (crap!) – I immediately blame it on the fact that they were washed and dried (the horror!). I just need to stretch them out. Then, by the end of the day, I’m dealing with having to unbutton the top button just to breath when I sit down and then pulling the jeans down out of you-know-where when I stand up. Finally, FINALLY, after a long battle I will admit that maybe it is not the jeans. Maybe it is just me.

Unlike the goal jeans or temperamental scale in your bathroom, a measuring tape is not a fickle creature. It is what it is. As painful or joyful as it may be, you’ve got to have a benchmark, a starting point somewhere written down. Plus, you can see what progress your upper body is making as well as the lower body.

Trainer Momma Tips:

• Print out the the Measurements worksheet at the end of this post and use it.

• Do measurements every 6-8 weeks. Give your body some time to respond to your efforts with reigning in the eating, pushing it hard with the cardio and lifting weights.

• Wear minimal clothing and thin materials. We are dealing with measurements down the quarter inch here, and there is no reason to add 2 inches to the hips because you are wearing thick sweat pants with elastics at the ankles. And, yes, most of my clients do opt to take off their shirts and measure in just their sports bra. We are going for minimal interference here.

• Have the same person do the measurements. Have your husband, roommate, sister, personal trainer, friend take the measurements. And be sure to have them do them every time. Everyone has their own techniques, but this way, they will consistently measure close to the same place every time. This matters.

• Have your measurer (is that a word?) write down where they took the measurements. For instance, on the waist, I write down on the sheet if I took the measurement right over the navel or up 2 inches where the skinniest part of the waist is. The thigh is tricky, so I measure up from the right knee about 10 inches (to the thickest part of the thigh) and measure there. I actually write on the paper, “10 in. up from knee”. Same with the bicep. Measure to the middle of the right bicep from the elbow, about 4-5 inches, and write that info down. For the chest, measure around the largest area. For the hips, find the hip bones and measure across them. Just choose your place, write it down, and have your person measure the same place every time.

• Add up your total inches at the end. Then, 6-8 weeks later, add up your total again and see how many inches you've lost (or gained).
  

And there you have it: concrete, hard core evidence that yes, your body is getting smaller (I have full confidence in you!:). I mean, really and truly, I would not flinch if I weighed as much as a sumo wrestler if my measurements were trimming down. Now push print, get a tape measure, grab some willing soul to help you, and get measuring!

Measurements Table

Fitness Goals -- revisited

I have previously written a series of posts about fitness goals. I would highly recommend that you visit these posts again (I am too!). Print out the Fitness Goal sheet, fill it out, post it for all to see… Find your visual motivation. Bring it on, 2010!

Set, Reach, Surpass

Let's Get Visual

Fitness Goals

Resolutions

Happy New Year!

Of course, something must be said about New Year’s Resolutions, right? I mean this is a fitness blog…

From Personal Training pics

What is the most popular resolution made today?
Of course, you know it – lose weight, get fit, be healthy.

What is the first resolution to be thrown out the window?
Lose weight, get fit, be healthy.

Why? Oh why?

At my gym and every other across this country– there are people signing up at gyms and hiring personal trainers like it is going out of style. Then, guess what happens by – oh – typically March? It goes out of style. It’s over. Done. Most of those resolute resolutioners are no where on the premises – but a few have joined the regulars.

What’s the difference? How can you be sure that THIS year, you will keep your commitments to your self and not throw in the towel?

Lifestyle changes and choices.

Kids are sick. Meals need to be made. Laundry is growing. Work is overwhelming. Home improvement projects are mounting. Kids are busy.

What goes first? Your workout.

When life gets crazy, the crazy get exercising. If you were to ask any of those regulars at the gym when they are working out tomorrow or any day of the week – they wouldn’t bat an eye before giving you their answer. They know this stuff just doesn't happen. They have made a series of interrelated choices and changes in their lives that all support their healthy lifestyle: shopping choices, cooking choices, time management choices, when to go to bed, how to spend their money, what to put into their mouth, when to turn off the TV, how to spend their free time, what type of exercise works for them.

small choices + small changes = MAKING IT HAPPEN

Making these choices and changes are what separates those that are going to take their New Year’s Resolutions by the horns, or those that are going to get bucked off that bronco (Hey, I’m livin’ in Texas. Surely you can excuse an occasional rodeo analogy:).

Results

“I hardly eat at all!”
“I just ran a marathon and didn’t lose a pound!”
“I’ve been working out for a few weeks and have been gaining weight!”

My first response is "Are you 100%, honest to goodness, no-crosses-count implementing the 3 Essential Components of Fitness?"

THIS IS SCIENCE.
It is scientifically proven that if you:

a) limit your calories and eat healthy food
b) do cardio six days a week for 30-60 minutes using interval training
c) lifting weights 3 days a week

Your body MUST respond.
It has no choice.

This is not some esoteric, cyryptic mystery of the cosmos that only a book by Dan Brown can expose. It is science. If you are not doing one of those things, or only doing them some of the time -- results are not coming to a body near you.

Granted, a rare few of you have some health issues that will get in the way of this biology, but most of us are just not being honest with ourselves or putting in the time and discipline to get the results.

Falling and getting up again.

You’ve been right on track with the eating, exercising daily, lifting weights –then you fall off the wagon. You miss a day of working out, or have a brownie (or ten) you just say – screw it – and tell yourself you knew you couldn’t do it, then just bag the whole effort.

Mistake.

You’ve been given a gift: it’s called today. Now. Not earth shattering advice, but ultimately true. Get up. Look forward. Start again. It is worth it.

From Personal Training pics

As my mom always says, “If you keep doing what you’ve always done, you’ll get what you’ve always gotten.”

It's time to resolve to get something new.

Mmmmm, it's good to be back at this blogging thing. Now, let's get to work.

Fit Momma Speaks: Fitness Goals PART 5

Fit and brand-new Momma Melissa shared her fitness goals with us. This gal is determined, I'm telling you!

---in response to your inspirational TM blog, my fitness goals are 3-fold and all come with rewards:

1. lose all baby weight (50 lbs) by holidays--achieved early! woohoo!
- reward: 2 cute new shirts and ability to wear my skinny jeans!

2. lose additional weight and tone be to my ideal size & weight by June '10:
-reward: concert tickets and new skinny clothes, and a donation of my chubster clothes to the goodwill

3. do this by healthy lifestyle changes and exercises- not crazy diets or foolishness, so maintaining comes easily.
-reward: good habits and my ideal happy, healthy, hot mama body!

i'm loving my super cute reward t-shirt and get re-motivated every time i wear it. enjoying my exercise time and ready to take it to the next level.

From fit Momma inpsiration pics

BTW - Melissa drew this pic of her family with her iPhone and her index finger! I can't get enough of these...

I love the rewards, Melissa! Who wouldn't be motivated for a cute new t-shirt? Those skinny jeans help me pass on the Doritos every time. Thanks, Melissa...

Pssst.... The GIVEAWAY is still ON until midnight on Monday! Click here for all the details.

Fit Momma Speaks: Fitness Goals Part 4

A few weeks ago, I posted several posts on making fitness goals. I invited all you readers out there to inspire the rest of us by sharing your fitness goals and a picture you use to motivate yourself. Several of you emailed me, and I can't thank you enough!

Fit Momma Kristi sent in her fitness goals. She is ready to go!

I will lose the 39 lbs I have left...
I have already lost 31! (since having my 4th baby in June)
I put on a lot of weight with baby #4 I hadn't lost all of the weight from baby #3
(as I was only 9 months postpartum when I got pregnant with #4)
I had also put on a few lbs (10 or so) from being depressed over 5 miscarriages between #2 and #3

I know I can do it! I love healthy food! I love to exercise!
My main goal now is to get into a routine of two exercise sessions daily instead of just one. (cardio one and pilates the other).
I will be back into my cute clothes and feeling healthy by my 30th birthday (in the spring).

My picture inspiration is Evangaline Lily
and my motivational inspiration is my
cousin Alisa (your Oct 4th fit Momma)!

From Personal Training pics

Thank you for your blog and the wonderful advice on it!!!!

The invitation still stands ladies: email me your fitness goals and I'll post them (or if you'd rather them not be posted, you are welcome to share them with little ole' me anyway!).

Have a great weekend. I am actually wearing pants today -- the weather is perfect! YEEHA!

Mountains

From October 2009

Nobody trips over mountains.
It is the small pebble that causes you to stumble.
Pass all the pebbles in your path and you will find you have crossed the mountain.
~Author Unknown

Lookin' Ahead

Hhmmm... I am totally content right now. It is raining and cold outside (it seems like a complete anomaly after the brutal Texas summer we just went through). Sunday dinner hit the spot and is cleaned up (yippee!). You know what means, time to start thinking about the week...

From Personal Training pics

I have always been a morning person. I remember as a kid, waking up while it was still dark outside and sneaking out to our black and white television with no knobs (I had to turn the channels with my teeth). As I watched the Electric Company, I would see my mother out of the corner of my eye quietly leave the house for her early morning jog/walk.

From October 2009

This is my golden hour. The alarm doesn’t even have to go off and my eyes are wide open. I can’t help but think I am part feline since after eleven years of waking up this stinkin’ early, I no longer need light to navigate my way around the house. In pitch blackness I can throw on the workout clothes, strap on the heart rate monitor, clip back the hair, grab my slice of bread and water bottle, and I’m outta there.

As women we have ridiculous amounts of things to get done in a given day. We give to the kids, to the school, to the neighbors, to our husbands, to church, to our jobs, to the house… It is so easy to jump head first into the “To Do” list and never get around to giving back to yourself.

Carving out some time daily for your workout is essential. Yes, reasonable flexibility is important, but in the end I have a policy:

the workout wins.

Selfish? Possibly, however I find it pivotal to my happiness and productivity while trying to wear all the hats that I do.

So, when is your golden hour? Maybe it is your morning hour at the gym (hallelujah for childcare!) or the jog with the kids in the stroller. Perhaps it is sweating with Jillian Michaels after bedtime or hiking while the kids are at school and the baby is strapped to your back.

Look at your day tomorrow and schedule your golden hour. It will feed and strengthen not only your body, but spirit and mind.

Fit Momma Speaks: Fitness Goals Part 3

Here's more fitness goals from another Fit Momma:

From Personal Training pics

I had no trouble finding my inspiring picture. It's in my mind all the time. It's a picture of my Mom and I when we completed our first 1/2 marathon two years ago. During that time, we ran all the time together. What an amazing experience to have with your mom. Not only did we run for exercise, but we were able to really get to know each other. Something I've never shared with my Mom. After the half marathon, I got pregnant, developed post partom depression, and put on the pounds. I am done feeling depressed all the time. I am not willing to take medication to solve the problem. (I'm not saying it's not an option for others). So, here's my own medication for feeling better:

1. Choosing healthy foods to uplift and give me energy.

2. Getting up one hour early at least five days a week to exercise

3. Concentrate on getting more sleep

I've been going strong five weeks now, and I've lost 18 pounds. I still have 60 more pounds to go (and yes, that is a reasonable amount for me to loose). I plan on being done loosing the weight by June. I WILL be running races again with my mom by the spring. I have realized I am wasting valuable mother/daughter time. Baby steps everyday, I will get there.

This is just beautiful. Thanks so much for sharing this with us!

Fit Momma Speaks : Fitness Goals Part 2

Fit Momma Alisa's Fitness Goals:

Lose 50 pounds gained from pregnancy.

Weigh 125 by the end of January 2010

Run a half-marathon on Nov. 7.

Eat more healthily.

Fit in my wedding dress again

Look like Jillian Michaels (and why can't I?)

I've lost fifteen pounds so far!

Thanks for your advice!

From Personal Training pics

Go, Alisa!

Fit Mommas Speak: Fitness Goals Part 1

A fellow Fit Momma, Kara, shared her fitness goals and picture with us.

So, here are my goals. By my birthday next July, I will have lost 70 pounds. I am willingly sacrificing my lazy, couch potato lifestyle to achieve my goal. :) I want to lose the first 20 pounds by the time the holidays come around. Then, I will have established some healthier habits and will be able to get through the holidays without a gain. :)
A picture that inspires Kara to stick to her fitness goals:

From Personal Training pics

Kara at Junior Prom. She still has the dress! :)

Love it! Thanks, Kara!

**I'd love to hear from any other Fit Mommas out there... Email me your fitness goals and the photo that inspires you. Or just your goals. Or just the pic. Let's lift each other! :)

Calling all Fit Mommas!

YES, THAT'S YOU!

It is one thing to read all this fitness/health stuff day after day... But it is another thing to actually DO IT!

I want to hear how you are doing out there. I have two burning questions:

1. What are your fitness goals?

2. Did you find a picture to inspire you to reach your fitness goals? If so, who is it? It can be you, a friend, celebrity, anyone… Even better, email me the photo!

I would be flattered if you emailed me at trainermomma@gmail.com or leave a comment. I would love to post these responses. Let's inspire and lift each other! If you don’t wish to share with the crew of Fit Mommas out there, no prob, just let me know!

Thanks, gals. I've been having a ball with this blog. I jump up and down clapping my hands wildly when I get a question or comment from you.

From September 2009

Let's get visual

A final thought about this whole fitness goal thing.

Discovering and writing down the right fitness goal gives us direction and motivation. It can be just as inspirational to have a visual goal. Find a picture of yourself, friend, a celebrity, your hairdresser, the dry cleaning lady – anyone! -- that totally motivates you to stick with the program. Every time you have that double-stuffed Oreo in your hand, you can look at the picture. You just can’t help but think to yourself, “I want to look like THAT. I CAN look like that.” Then you graciously hand the Oreo over to your husband.

My younger years were filled with a lot of poundage, so I don’t have an arsenal of “I wish I still looked like that” pictures filling the scrapbooks. Except for the one photo taken when I was in my bathing suit walking on the edge of the Colorado River. My father swears up and down that was when I was “at my best” (his exact words). I was eleven. I’m not joking.

When I first started working out 12 years ago, my trainer had me go through this process and I immediately knew who my fitness inspiration would be. You probably don’t even remember her and I have no idea what she is doing these days. Karen Voight. Oh yes, Karen brought me back to the gym and running bleachers many a day. I’d borrow my friend’s Shape magazine—we were too poor for our own subscription – and each month Karen Voight was a model for workout clothing for Nordstrom (another place I was and am too poor to step foot into). I have saved her pictures over the past eleven years…

From Collage

Gorgeous.

Moving onto today. I have a new inspiration; however I think I’m old enough to be her mother. Oh well, she’s the Athleta fitness model – the one who has graced the cover of the Athleta catalog month after month. Athleta sells high end workout clothing (another company that doesn’t get much business from me). However, I love drooling over the clothes and getting inspired by their fitness models. This model in particular reminds me of what I’m working towards:

From Collages

If finding inspiration from a celebrity, it is wise to choose someone who has a similar body type to yours. For instance, if you have some booty, some muscles under there somewhere, and have always been a little, shall we say, thicker – then why rip a photo out of People magazine of Angelina Jolie’s skin and bones to post on your fridge? Heck, I don’t even think she’s ever opened a refrigerator – the girl needs to eat. The purpose is not to starve ourselves until we are red carpet worthy, but to just have a visual picture posted somewhere where you will see it (on the fridge) in order to keep to focused on your fitness goals.

Fitness Goals

In addition to setting fitness goals, you need a time frame -- otherwise, if you are like me, you'll work on your goal, um, tomorrow. Setting 3 month, 6 month, and 1 year goals are helpful and realistic.

I give all my clients the following worksheet when they start working out with me. Go ahead, print it out, and fill it out for yourself! This will give you the direction, commitment and accountability you need...

Fitness Goals Worksheet

Set, Reach, Surpass

I was seventeen years-old and along with half of the girls in my high school, had a hopeless crush on Mr. Popular. After discovering he spent his afternoons at the 4th Avenue Gym, I convinced my parents I had a newly blossomed interest in exercise, so they allowed me to become a member. Mr. Popular took one look at my white unitard, periwinkle polka dotted boxer shorts, high top Reeboks with the Velcro straps, and my bangs ratted up about four inches off the top of my head and gushed, “Wow, you look gooooood.” I was hooked. Yep, that was my purpose for driving the El Camino to the 4th Avenue Gym every day – to get a glimpse of Mr. Popular. If I stepped on a treadmill or lifted a weight, I don’t remember it.

Well, those days are long past, hallelujah. Not only would I never be caught dead in a white unitard (I think they’ve been outlawed), but my fitness goals have progressed dramatically.

From Personal Training pics

In fitness, it is crucial to make goals. So many people walk into a gym with no agenda, nothing keeping them there except the fact that they know they should be. But when it comes to having a plan, they don’t know where to start because there is no goal in mind. So, they wander aimlessly from machine to machine and it is practically possible to see the question marks bouncing around in their brain.

If you are just starting to exercise or if you've been exercising since you were on the "Tigershark" soccer team at the age of seven, it is helpful to ask yourself two questions:

1. What is my fitness goal?
2. What am I willing to sacrifice in order to achieve that goal?

Your fitness goals can be anything. We are coming at health from different angles and different needs; therefore no goal is better than another.

Just a few ideas for fitness goals:

- sleep better
- lose weight
- more muscle tone
- more energy
- have a healthy, fit pregnancy
- lose the baby weight
- have fitness be a constant in your life
- do a triathlon
- run a 5K, 10K, ½ marathon, or a whole marathon
- be on a swim team
- be healthy enough to get off certain medications (high blood pressure, depression, etc.)

Got your goal? Congrats! :) Once the goals are set, then what are you going to SACRIFICE in order to achieve those goals? Yep, that’s right, something’s gotta give. Too many times there are more excuses than sacrifices, and in that case – pull up a comfy chair where you are right now because you won’t be going anywhere anytime soon. You must pave the way by taking specific steps in order to achieve your fitness goals.

What kind of sacrifices? Here are a few ideas:

- give up soda
- do cardio six days a week for at least 30 minutes
- lift weights three times a week
- hire a personal trainer
- consult a nutritionist
- wake up an hour earlier
- no desserts until Sunday
- go to bed earlier
- turn the TV off earlier
- go on a walk after dinner instead of sitting at the computer
- drink a gallon of water a day
- eat less food
- eat 7-10 servings of vegetables and fruits a day
- do the Richard Simmon's "Sweatin' to the Oldies" three times a week

Whatever! I’m definitely not saying do all these things right now, but they are simply a spring board to help you reach your desired fitness goals.

Trainer Momma Note: Be sure these are HEALTHY goals, not crazy wacko “I’m going to climb to the top of Mt. Everest with no oxygen tank next month” goals. If your goals are realistic and attainable, then you actually see success.

By the way, don’t be afraid to change your fitness goals! Once you’ve got one thing checked off your list, it’s time to move onwards and upwards.

Set your goals.
Reach your goals.
Surpass your goals.