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TRAINER PETE

www.OneonOneFitStudio.com

Do you set goals for yourself when it comes to your health and fitness? I strongly believe those who set goals have a much higher chance of success. But I also believe that too many people go about this the wrong way.

Usually when we get new clients here in the studio, one of the first questions I ask someone is what they would like to accomplish. Most of the time it’s weight loss goals and people will fire off an ideal weight they would like to reach. I’m not saying it’s wrong to have a healthy and attainable goal weight, but where most people go from there can really mess up the process.

I’m a HUGE believer in taking you larger goal and breaking it down to smaller goals. Here is what I do personally with all my weight loss clients:

1. We set an 8-week goal for weight loss. It all depends upon each person’s current size, fitness level and eating habits, but the average person can lose 1-3lbs a week. I have seen more (especially the 1st week) and I have seen less, but over the years this seems to be the standard if you are doing everything the healthy way.

2. Once we have our 8-week goal we divide that number by 8 to get our weekly goal. This is what I want you to focus on each week rather than that “target weight” or even your 8-week goal. If you look too far ahead you can get lost. It can get discouraging if you have a 50lb goal and you only see a pound or two gone on the scale. But remember it takes time, and when you keep adding those smaller numbers they eventually get to the big one! Focusing on weekly goals can give you a victory every week, keeping you pumped up and motivated!

3. Once you have your weekly goals, you then need to get in the mindset of thinking about today and what you need to do today to get to your weekly goal. One of my favorite questions for my clients is, “What have you done TODAY to get to your weekly goal?”

Along with breaking down your big goals into smaller weekly and daily goals, I am a huge believer in writing down two copies of:

a) Your 8-week goal, with the exact date you will reach your goal.
b) The real reasons why you want to reach your goal.
c) The action plan that is going to help you reach your goal.

You keep one copy and give one to your trainer or someone else who can hold you accountable.

Now what are you waiting for? Sit down and get to work on your goals today!

Trainer Pete
Want to learn more about our services?
Check out our studio website at www.OneonOneFitStudio.com

So earlier last week I asked for some ideas for my next blog post. I asked what my facebook followers struggle with the most in reaching their health and fitness goals. Motivation, staying away from temptations, staying consistent, and getting out of the mindset of being “the fat person” were some of the top hits.

Without getting too corny I would like to talk about why saying NO is really saying yes to yourself and why saying NO is essential to beating all of these obstacles above (and many more). You have to say NO to temptations many times. Wether its food or going out for drinks for happy hour instead of hitting up the gym, saying NO to whats getting in your way will have you saying yes to your goals!

Also say NO to yourself every time you get a negative thought in your head about who you are. Our mind is very powerful and sometimes even without consciously doing it we can talk ourselves down. “That person did great, but I could never lose that much weight” or “Sure I’ll lose the weight but I’ll just put it right back on, I don’t have the will power”. I have heard many people say these things to me and it kills me.
Why Not You?! Say No to those negative thoughts, You are no different from any other person out there that has struggled with their body image and had success. We are all built for success. We just have to channel the right energy to get there.

Stay positive and every time a negative thought comes into your mind try to switch to a positive one.
Think about what stands in your way of reaching your goals. And then say NO when you run up against those obstacles.

After a long day of work do you find yourself saying “I’ll do it tomorrow”. As Micky from Rocky would say “THERE IS NO TOMORROW!”. Think about your goals and what you need to do to get there. I’ll bet skipping your workout isn’t going to help you get there. Follow those who have had success with similar goals to you and I’ll bet they did it with hard work, consistency, and saying NO a bunch of times throughout their journey. Getting up early to go to the gym or making sure they get it done every night after work. There are no shortcuts but trust me the feeling of reaching your goals far outweighs any of the short term benefits of skipping a workout. And as we all know skipping one workout can lead to weeks, months, and even years without hitting the gym!

Hope that helps to movtivate you a little this week!

Trainer Pete
Owner of One on One Fit Studio

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Whenever I have someone new here at the studio lose a lot of body fat, weight, and get in great shape there always seems to be three things that they have in common with others who have had success. These three things are nothing new and groundbreaking. There is no shortcut, but I promise you that if you do these things you will achieve great things as well.

1. They drastically change their eating habits. 

They start to learn about how many calories are in foods and start to track their food intake down to every last bite. It takes a lot of work in the beginning but the good news is that once you educate yourself on food you commonly eat (or foods you should commonly eat) you will always know what foods and portions of those foods you should be eating.  In the past it was a big challenge to pull everything together and then hand write it out.   Thankfully with todays technology there are awesome meal planner and calorie tracking systems to use out there. My Fitness Pal is a great free phone app that a lot of our clients use on their phone and www.EatSmartOnline.com is part of my online meal planner that gives you exact amounts of calories and qualities of foods you should eat. What are you waiting for? Start tracking today!

2. They get their 2/3 days of full body strength training workouts in.  

Depending upon your fitness level and goals 2/3 Days of full body strength training workouts will usually do the trick. The main thing is to make sure you are covering all the major muscle groups, pushing yourself to a high intensity, and switching it up so your body does not get use to the same workout over and over again. If you are working out with a trainer they will take care of that for you, but if you are not there are plenty of great workout dvd’s and online workout programs to give you a great workout.

3. They get high intensity interval card workouts most days a week.  Nobody wants to hear it and a lot of people like to hear about these magical new ways to lose weight without working hard, but I will guarantee you that if you have a significant amount of weight to lose you can shed a ton of weight with some good old cardio!  It’s hard and time consuming but the benefits you achieve will far outweigh any of the time you put in.  The people that I see in the studio before and after their appointments and even sometimes pulling double sessions (one morning/afternoon + one night) are the ones that see success. Just like everything else in life those who are dedicated and put the work will triumph.

So what are you waiting for?  Why not you?  Get these three areas going and you will be on your way to your ideal health and fitness!

Trainer Pete

Trainer Pete is an expert at providing quick and effective workout plans for weight and body fat loss

Need help with your nutrition?  Click here to check out our online meal planning system at www.EatSmartOnline.com