Posts In:

Start SMART in 2018!

December 28, 2017

Considering a change in 2018? Good for you! Let’s throw some fuel on that little fire and set some goals to where you want to go. Every journey, big and small, needs a map, so let’s get S.M.A.R.T.

S is for “Specific.” Where you want to go must be well-defined to know exactly what you are shooting for. “I want to lose weight” is not specific enough. Nail it down with details. Decide how much weight you want/need to lose and write it down. “I want to lose 25 pounds”. Great! Your path is already more defined.

M is for “Measurable.” Being able to measure your progress is essential to staying motivated and knowing if your actions are worth your time, money, and effort. For example, fat-loss progress is easy to measure with a household scale and by monitoring how your clothes are fitting. Measuring also tells you when you have arrived at your goal!

A is for “Actions.” There must be verbs associated with your goal and they should read like the written directions to a map. This plan of actions is what you will do to get you to where you want to go.

Go to the gym to strength train. Keep a food log. Pack my lunch to take to work. Now these are good actions, but they don’t tell us much. Let’s add our “Specific” to these and see if we can get some details.

Go to the gym to strength train with Mandy on Tuesdays and Fridays at 6:30 am. (Better! Adding a friend for accountability and specific times for structure is a winner.) Keep a daily food log on my iPhone using the Lose It app. (Nice. Specified a “daily” log as well as the “how” you are going to measure the calorie intake.) Pack my lunch the night before to take to work. (Again, more specific actions create a more realistic path to success. You can see yourself doing it.)

R is for “Realistic.” Setting realistic goals and actions leads to a higher level of success, and what is realistic varies by the person. Now, I don’t like to squash anyone with huge goals, but I’ve seen too many people get discouraged by setting goals that are unreasonable. My recommendation is to take your big goal and break it into portions you can get your brain and life around. Take your goal to lose 60 pounds of fat and break it into 10 pound increments. Experience a little victory and then accelerate! Nothing is more powerful than momentum stemming from success, and that is what leads to big goals being achieved.

T is for “Time.” You must set a “when” to your goals. “I want to lose 25 pounds by spring break. Goals can float away if a timeline and deadline do not anchor them down. Humans get distracted, discouraged, and bored quickly, so attack your goals with a sense of urgency. Motivation can cool off fast, so strike while the iron is hot.

As you set your resolutions for 2018 make sure to be SMART when developing the plan for your success. Execute your plan one day at a time and you will arrive at your destination right when you planned you would.

Merry Fitness Gift Guide!

December 15, 2017

It’s time for the Merry Fitness Gift guide!  Let’s get to it!

For Beginners

One of your favorite people just got started this past Fall or planning to get started in the New Year?  Here are a few non-intimidating gifts to support their effort.

Water bottle ($10-50) – A  special water bottle is a great start to any fitness program !  You can pick any size, any color, any material (glass, metal, BPA-free plastic), any lid type, the list goes on!  Kleen Kanteen is the most popular brand I see in the gym this year. 



Headphones ($50-$200) – Lifters, runners, walkers, etc. love to move to their fave tunes.  This year it’s all about wireless!   There are tons to choose from with some offering great sound AND exercise stats like VO2 max (for the elite athlete).   Add in a gift card so they can download some new songs to move to.

Theracane – ($20) Got muscle knots?  The theracane is a hook-shaped tool that allows the user to massage even those hard to reach areas with little effort.  A simple tool that produces great results!

For the Regular Exerciser

For the last year your loved one has been hitting the gym or trail 2-3 days a week.  Consider these gift ideas to help them hit the next level.


Workout clothes– ($25- priceless) Take a chance and buy them a top, bottom, or jacket.  Old Navy and Target (C9 brand) offer lower price but still good performance, look, and quality, while Athleta and Lulu Lemon are higher priced but superior fit (ergonomic panels) and style.  (Note to men: if buying for a lady and don’t know her size 1. Look in her drawer for size, 2. ask her friends, or 3. guess smaller than you think.)

Foam Roller ($20-60)-  If your exerciser isn’t foam rolling they should be.  My favorite models this year are the Trigger Point mini roller and the Morph collapsible foam roller which are both travel friendly.



Wrist exercise tracker – ($50-$100) The wrist exercise tracker has morphed into a high-tech exercise trend!  Check out the Fitbit Flex 2, and TomTom Touch which look to be this year’s front run
ner’s for general fitness tracking at a good cost.  Your exerciser will love it!

Specific Shoes – ($80-150) Gift them shoes that are designed for their fave activity.  Running shoes are great but not the best when lifting heavy weights.  For Resistance Training, Small Group Training, Boot Camps, CrossFit I recommend a flat shoe or shoe with a very mild heel rise.  Simply look for shoes labeled “Training”.

For the Advanced

They’re super fit and have EVERYTHING fitness.  Try one of these.

Wrist wraps – ($8-10) Does he or she lift heavy stuff over their heads?  Get some wrist support for them, and they look cool!

Frogg Toggs Chilly Pad – ($8-10 ) During a hot workout, drape this little towel around your neck and to help you stay a bit cooler. Great stocking stuffer!

Oster Smoothie Blender – ($15-20)  Blend your smoothie right in your sport bottle.  Quick, fresh pre-workout, or post-workout nutrition anytime!

Exercise vest – ($50-$200)  Your person is so fit they need to carry extra weight to make their exercise more challenging.  Boom!  This is perfect!

TRX Go Trainer – ($129) For those who must never miss a workout, TRX has released a low-cost, high function travel version of their versatile “Fitness Anywhere” suspension straps.  Great for home or when on vaca.

Happy Gifting and Lifting!