Times Square, New Year's Eve 2008

Shortly after the first of the year, fitness clubs all across the nation are packed with the “New Year’s Crowd”.  As a former personal trainer, this was the time of year to really sell training packages, and by the end of the month (January) the gym was almost back to normal.  So, I ask, “Was your resolution to lose weight?“  If so, how’s it going?  February is beginning to wrap up and now is a perfect time to evaluate your resolutions: figure out what is working, what isn’t working, and why.

Here are some key components to navigating successfully through your goals:

• S-Specific.  Is your goal simply to “lose weight” or to “lose 5 pounds”?
• M-Measurable.  Can you measure it?  To “lose weight” is great, but you have to know when you’ve reached it.  To have a goal of “losing 5 pounds” is much easier to measure and track your progress.
• A-Achievable.  Do you have the ability to achieve your goal?
• R-Realistic.  Goals need to be realistic.  It is better to set small attainable goals to help you achieve the much larger goal.  For example:  To quit smoking cold turkey may not be very realistic right off the bat.  Perhaps you need to set a more realistic goal, like smoking one less cigarette each day, if you are having a hard time.  (Also, it is much easier to have a partner/support group, than to do it alone.)
• T-Time.  Put a time limit on your goal.  Dreams are goals with no time limit.  When do you want to achieve it by?

Example:  I would like to lose 2% of body fat by Spring Break (March 9, 2009) so I’ll be ready for the swim suit!

By using the SMART method of goal setting, you will be headed in the right direction.

“Don’t look back……forward motion is everything.”

Ryan

Last weekend after the snow had melted away, I went running with a couple of friends.  While we started down the Heritage Trail at our “conversational” pace, one of them started having a tough time keeping up.  This was an easy, friendly run, so no need to try and put the hurt on and watch him suffer-Karma has a way of getting back at you.  We toned down the pace and started talking about our winter training, how nice it was to be outside, and how close we’ve become with our treadmills.

In our conversations, I found out why my buddy was having such a hard time with the earlier pace.  He is a great runner, and is always able to find another gear when it’s race time.  But, over the winter he’s been running on the treadmill at 0% incline.  I explained to him that he needs to set that between .5%-1.5% and that will transfer to “road” running better.  So, keep your ego’s in check.  Don’t peak over to see what speed the guy or girl next to you is running on the treadmill.  I know that it’s nice to show up the guy next to you or impress the girl across the gym, but hit the plus button a couple of times on the incline and the down button on the speed.  Do this, and your running or walking speed will transfer better from the treadmill to the trail.

Ryan