Setting Your Goals

This year, make a SMART goals resolution! No matter what your New Years Resolution is, make sure you follow the SMART Goal Setting parameters to increase your chances of success. SMART goals are:

Specific: Not just "be healthier" or "be thinner" but how specifically will you get there? Will it be a focus on Fitness, Food, or both?

Measurable: Instead of "exercise more" or "lose weight" - how many days will you exercise? How much weight will you lose?

Attainable/Achievable: Set yourself up for success! Make your first few goals of the year ones that you KNOW you can achieve with a little effort.

Realistic: If it's not realistic, it's not sustainable. Remember, when it comes to healthy weight loss, 1-2 lbs a week is IDEAL. Aiming for more than that is likely to either discourage you and/or create a yo-yo weight loss effect which does more damage than good.

Time-bound: Short term is best for getting started. Don't forget to promise yourself a (healthy) reward for when you make your deadline!


Set your goals and make your plan!
If you need help - check these resources out.


My Dynamic Life - Free Workout Programs and Education

90 Days to a New You - Transform Your Thinking - Transform Your Body

Personal Development Made Simple - Better Health, Fitness, Finances and Relationships

Measuring Fitness and Weight Loss Success

How can I measure my fitness success?

The most successful people I have seen in fitness and weight loss plans fully understand that weight loss is a slow process and that their patience muscle must be flexed regularly.  Inevitably, weight loss will slow down and/or stop.  It will always happen at a slower pace than you wish it to and if you do not have numerous methods to gauge progress you will end up frustrated, demotivated and even potentially give up before you achieve your success. Also, I have found that most people are successful when the focus is not fat/weight loss but complete wellness/fitness improvement.  Weight loss can be part of the goal, but, if it is the sole focus, failure is imminent.

There are multiple ways to measure success. The more way someone uses to recognize progress the better.

• The physical methods will be:
• body weight and body weight range
• body fat percentage
• circumference measurements
• how your clothes are fitting 
• your ability to perform your workout activities 
• more efficient activities of daily living.

• The psychological measures will be:
• how much better and more confident you are feeling about yourself
• the improvements to your self esteem and your quality of life are endless when proper eating and exercise become a part of your life.

• I would strongly urge you to take ‘Before and After' photos. Photos can be an extremely positive way to provide positive feedback. The day to day changes are incrementally small but when seen over the course of 1, 2 or more months, the visual aid can be staggering.

The improvements to your self esteem and your quality of life are endless when proper eating and exercise become a part of your life.

How long will it take before I start to see results (i.e., changes in my body composition)?

• You should begin to feel better and more energetic within a week or two.
• You should begin to see results in the way your clothes fit and measurement changes within a month.
• Each pound of body fat is 3500 stored calories. If you create a deficit of 500 calories daily, you will lose about 4-5 lbs. monthly for the first few months.

Create your "success" list.  Your motivation and commitment will be much greater.

If you need one, grab it here:

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