Working in a gym, it’s always amusing to those of us who have been in the fitness industry long enough to take note of the increase in gym traffic right after the New Year.  Classes are packed, you have to wait your turn for a treadmill, and the showers in the locker room are all full.  But give it a month or two and things are back to normal.  So, uhhhhh, what just happened?  Did you set real fitness goals or just short-term New Year’s Resolutions?

Those that quit were clearly toying with the idea of a weakly thought out “New Year’s Resolution,” some sort of wishy –washy, poorly crafted idea of wanting something quickly and wanting it NOW.  Take it from me, the Queen of Impatience, whatever your fitness goal may be, it probably isn’t going to get obtained in 3 weeks.

If you truly RESOLVE to make a change, spend some time figuring out what you want.  I’ve seen people spend more time picking out an outfit for a holiday party and doing Sudoku puzzles than planning on how to lead a healthier lifestyle.

Resolve to be stronger

So how do YOU get from a New Year’s Resolution to a set of REAL goals?  Goals, when properly thought out, produce action.  The stronger they are, the more they create energy, focus, motivation, and  drive.

Why is it that some people attribute lapses and breakdowns to poor willpower, lack of discipline, and continually “falling off the wagon?”  Lots of people tell me they admire my “discipline” but it’s not some sort of genetic trait I carry-it’s that I’ve created a set of goals special to me, and I’m going to achieve it.  You can too:

1) BE REALISTIC, and live in the moment. The next time you feel  your “willpower” dwindling or your energy waning, focus on your daily goals, like getting in an extra 20 minutes of physical activity a day, and not on the huge amount of work that may be ahead of you for 2011, like losing 45 lbs.  If you take the baby steps, NOW and TODAY, you will ultimately reach your goal.

2) BE SPECIFIC.  As a personal trainer, I’ve heard the amorphous “I want to get toned” or “I want a flat tummy” from most of my clients.  Define your goal, and set a timeline to make it happen.  If you want to lose 45 lbs in 2011, make it a goal to lose 1 lb/week.

WRITE IT DOWN, break it down, and set a date.  Your goals should be short term AND long term.  WRITE IT DOWN and write it down NOW.  Whether it’s a sentence,  a list, or a picture of your favorite athlete, keep it somewhere prominent to remind you of what you’re working towards tomorrow and forever.

3) MAKE IT EMPOWERING.  One of my favorite lines from a coach was, “how bad do you want it, and why?”  I for instance, really want to deadlift 2 times my body weight in 2011 and I want it BAD.  There, I said it.  For no other reason that no one other exercise makes ME  feel quite as strong or empowered. Find your deadlift.

4) DREAM BIG. While we’re on the subject of my dreams of deadlifting a car, I’ve often been told I can’t possibly lift heavy because of the way I’m “built.” My look doesn’t exactly scream powerlifter, but my brain does. Whatever it is you really, really want, let that image keep burning in your head and don’t let go of it. YOU control what’s in your head, and you have 100% control over it.  Your job, family, bills, reality, traffic, kids, etc , might not always be in your control, so take ownership and control of the things you can.

5) BE REALISTIC TOO.  Yes, dream big and set big long term goals, but don’t make something so inconceivable that you’ll talk yourself out of getting there.  A client once said he wanted ripped abs AND he wanted to gain a significant amount of lean body mass.  I asked him which of the two was more important to him, and to devote all his attention on whatever his NUMBER ONE goal was. Dieting down to the point where he could see his six-pack isn’t a bad goal, but would require a fairly different set of behavior modifications than a lean bulking program.

6) REWARD YOURSELF.  What’s the fun of reaching your goal without giving yourself credit for your work? Treat yourself. You’ll also see a funny thing happens after you’ve met your goal and partied your heart out.  You’ll realize that you somehow created a whole new set of behaviors, perhaps an entirely different lifestyle you’ve adapted to, and even better…another whole new set of goals to meet, achieve, and surpass.

So there you have 6 tips, ways to make sure that you’re setting real fitness goals and not just ineffective short-term New Year’s Resolutions.  Set your goals and then go MAKE THEM HAPPEN!!!

The first time you step foot in the gym can be kind of intimidating, right? So many people who seem like they know what they’re doing; some people writing it all down in a workout journal; or following along effortlessly to an online workout; people working with personal trainers, or nonchalantly operating a treadmill and texting.

Well I can’t blame you if you’re a little intimidated.

Especially when you’re faced with the countless warning labels on machines that exclaim that SERIOUS bodily injury may occur while operating them.

The fear of getting hurt can actually keep many a beginner away from the weight room, so what’s a gym newcomer to do?

If you are unable to enlist the help of a personal trainer or staff member, do what common sense would suggest.

ASK.

Tap on the shoulder of a fellow exerciser and see if they can offer you help.

More often than not, as long as you don’t interrupt someone mid-set, most people are HAPPY to show you what to do, or at least point you in the direction of a qualified professional.  Don’t be shy!

Here’s another great newbie tip.

“Fake it `til you make it.” 

Seriously, some of the people in gyms who look like they know what they are doing really don’t.  I’m not suggesting you act like you know it all, but at the very least, read the descriptions on the machines and see if you can easily figure out their intended purpose.

I’ve walked into many new gyms, looked at new exercise devices and walked away from those I couldn’t figure out and used the ones I could.  The good thing about machines is that you’re highly unlikely to break them or hurt yourself. Set the stack weight to a light one and increase from there.

Use your gyms offer for a free orientation or free workout with a trainer.

Gyms will often offer new members a session with a personal trainer at no cost. You are by no means obliged to pay that trainer beyond the the initial consult. Use that time wisely with her and get to know the lay of the land, how the equipment is set up, and if they are organized by body part (e.g., leg machines in one area, back and chest in another, etc.)

If a trainer can’t do this, ask the membership director of the gym give you a walk-through or take a few minutes to wander around your new gym, exploring.

Establish an easy, safe habit.

If you’re completely new, start with a machine you might be more familiar with; a bike, a treadmill, or a stair climber.  After a little while on one of these machines, you’ll have established the habit of GETTING to the gym in the first place, and you’ll be more than likely to tread over to the weight room.

In all seriousness, though it’s important to have fun with the whole process, if something hurts or doesn’t feel right, STOP. You can always start with a light weight until you feel comfortable with the machine.

So hopefully now you see how to go about getting started at the gym.  Don’t be shy and just start, that’s the best thing you can do.  Trust me, it gets easier every time!

Today I want to talk about what I feel is probably THE single most important aspect of reaching your goals.  It’s not your training, it’s not your diet, it’s not your supplements.  Rather, I want to talk about the importance of goal setting.  It’s like the old saying that if you don’t know where you want to go, you can’t figure out how to get there.  Whether it’s increased strength, fat loss, being fitter to play with your kids or whatever, I can not emphasize the importance of goal setting.

Without fail, my best (read: most successful) clients are the ones that have a goal in mind, and the more specific the better!  The first question I ask a prospective trainee is: “What are your goals?”  Often it’s usually pretty vague: “I just want to get in shape,” “I want to look toned,” or “I just want to lose a couple of pounds.”   But those are too vague to be of any use.  You need a specific goal and, ideally a time line to reach them in.  Without a deadline, it’s too easy to lose focus and there’s a reason that all successful companies make their employees meet them.  Otherwise the work never gets done.

Of course, any good trainer will consider the goals and the timeline.  Does this person want to achieve that goal within a realistic time frame?  There’s nothing wrong with dreaming big, and I do it all the time, but the larger the goal, the more successful you’ll be if you can spell out the specifics.  Here are some tips:

Dominate your goals!

1) Write down your goals (right now!). What are they? Keep them somewhere where you can always see them (for me, it’s my training log and my fridge). Be accountable to yourself.

2) Be specific.  It’s awesome to work with someone who goes just beyond the general (i.e., “I just want to lose a couple of pounds) and gets right into the detail: “I want to fit into my size 6 wedding dress by my fitting date on March 10.”  That way, we (trainer and trainee) can work together to determine if we’re meeting the weekly mini-milestones to get there. It’s fun to figure out all the ways to keep that person motivated week after week while achieving the smaller milestones.

3) Be realistic.  Sure, it would be nice if I could do a 500 lb squat or a 375 lb bench press.  But I’m no a power lifter (now!) nor am I an Olympian, and my current strength training program is not currently designed to meet that goal.  If your goal is to run a marathon, complete an unassisted pullup, bench press your own weight for reps, run a mile in under 6 minutes, etc—give yourself a realistic time frame to work towards that goal.  Personal trainers love time frames—the more motivated you are to achieve a goal by a certain date, the more we can motivate YOU to get there on time. We’re accountable too!

4) Make your goals measurable with objective tools for success.  If your goal is to get stronger in your bench press, you need to be writing down reps, sets, and weight handled in your training log. That way you can track and hold yourself accountable for your progress on a weekly basis.  If your goal is to lose body fat, get a reliable pair of calipers to monitor your progress.

If your goal is to eat “healthier,” write down what you’re eating in your food log and see if every week, you can toss out at least one unhealthy item off your grocery list (like soda or your daily ice cream sandwich). If your goal is to get a flatter tummy, make sure you have that measuring tape handy (along with the calipers!)  If your goal is simply to “eat less,” you need to have a food scale and measuring cups handy. Most people, including yours truly, need this to gauge proper portion size.  Having the right tools eliminates the “guesstimation.”

The best goals are nothing without a plan of action.  You can dream all you want about a six-pack tummy, and even if you’ve written it out on paper and posted a picture of your favorite fitness model on your fridge, you’ve got to have a plan of action.  A personal trainer can help devise the steps to help you reach that goal, and provide program design, support, and motivation to get you there.

I encourage you to write it all down, and take the steps (little or big) to achieve it. Nothing worth having ever comes without effort and hard work – don’t ever forget that!  Stick to your goals and you’ll see through hard work and consistent action every single day you will achieve and probably surpass what you thought you were never capable of!  I just can’t emphasize enough the importance of goal setting and hopefully now you understand why.  So set your goals, make a plan and go make it happen!

If you’ve found yourself at the point in your life where you’d like to be in better shape (to chase after your kids, complete basic daily tasks with ease, carry your groceries up the stairs without breaking a sweat, get stronger, have more energy, feel better in your clothes, etc etc) congratulations to you for acknowledging that first step.

You may be considering enlisting the help of a qualified personal trainer to help you safely and effectively help you to reach your goals. Recognize that this is long-term journey, that results do not happen overnight, and a good personal trainer won’t make promises they can’t fulfill.

As such, it’s important to find yourself the right “match” with a trainer who can motivate you to achieve your goals.  A good personal trainer will role model proper technique so you can train safely and injury-free, design for you a program suited to your goals, and depending on their certifications, provide guidance on meal planning or direct you to a qualified nutritionist. Without knowledge of technique and appropriate program progression, you will not see results or could potentially injure yourself.

Find someone to push you appropriately and have FUN!

If you are already in a gym setting and are considering hiring a trainer, take a look around your gym and observe other trainers at work and how they handle clients (are they engaged or distracted?).  Reach out to one of them, and break the ice by asking them how to work a machine, and see if they’d be willing to work with you.

Lots of trainers, including myself, work both at franchised gyms and independently, so if you aren’t comfortable with working in a gym setting and would rather do it at a home gym, never hesitate to ask! Their rates might often be cheaper than that in a franchised gym setting, where the franchise will typically take a cut of the hourly rate.  If you don’t ask, you’ll never know if that person will be your best ally in your weight loss goals.

I’ve been a trainer for over a decade now, and in the past I have had specific goals in mind that have required a specialized trainer, so here are some tips I’ve learned over the years to see if I would want to work with them.

1) Take a look at their current clients in the gym. If you can, ask the client if they are happy with the results they are getting. A happy client will rave about the time, attention, and dedication we give to their program and goals. Does the trainer make adjustments based on the needs of the client? Word of mouth is one of the best ways we generate business, so all good trainers will work to earn their client’s respect.

2) Do they have a website where you could look into their training philosophy or view client testimonials? On my website, you can find both.  Is there a place on the website where the trainer offers information up front about their services? There should be nothing to hide.

If they don’t have a website, do they have an Instagram or Facebook page where you can view the messaging of the trainer?  If you can’t get an idea of how the trainer trains people in the gym, their website or social media page might have videos of them training, or training others. How they move and conduct themselves is important. If they’re not paying attention to their own form, they may not be to yours.

After doing this background research, ask yourself: does that trainer seem like the kind of person who would motivate you every step of the way? 

3) If you are in a gym setting, look up the gym’s website to find your trainers qualifications.  Some gyms have boards where you can see the trainer’s pictures and bios.

Talk to them and see if you click, and set up a time to meet with them to discuss your goals.  As a personal trainer myself and a mother, the majority of people that I attract for personal training are busy moms themselves.  I can speak intelligently to the challenges many women face (i.e., working a job, being a mom, fitting exercise in, cooking healthy for the family, daycare/school constraints, and so on).  And there’s a match for you, too.

It’s my job to gradually build a ladder for my clients to convince them to take the steps in their fitness journey. A trainer isn’t going to be in your life forever, so it’s important they they empower you, educate you, and in a sense, “teach you how to fish.”   I realize it’s hard to make that initial jump off the couch and into the weight room, but with a good trainer, I assure you that the leap is worth it. Good luck finding your match!

Sumi and Daughter Shaila

Today’s article is for all of the busy moms out there.  Something that I really want to ask you to do.   Because I know that moms are always trying to figure out ways to get that much needed time to ourselves: bills, jobs, babies, toddlers, laundry, dinner, drop-offs, pick-ups, PTA meetings. But what about YOU? When do you get to make some time for yourself.

Do you really think so little of yourself that you can’t dedicate 1 hour, 3-4 times a week to you?  Think of all the pointless things you probably do- shopping, surfing the internet, watching TV, etc etc. Get rid of the mindless, pointless stuff that doesn’t matter. Let the toys sit on the floor, let the dishes sit in the sink for a few hours.

Better yet, let the kids do it. Take that time and spend it on your own body project.  Train with consistency and dedication, because it will do wonders for your body, your mind, and even your family. If you’re better-everything else will be too!

And that’s my request for busy moms: find a way, any way, to make some time for yourself.  Ask your partner to chime in, find a way to do it.  If you don’t everybody suffers.  So don’t think that it’s selfish: if you’re happier, everyone else will be happier too!