SMART Goals for Your 2011 Resolutions

SMART Goals for Your New Years Resolution

Near the end of December, most people think about what the upcoming year will bring and what they want to achieve. Setting New Years resolutions should be more than thinking about what you should do, and more about what you will do in 2011. Health and fitness related resolutions are among the top for most goal-setters. I want to make sure that your 2011 resolutions will come true!

The SMART goal setting system is one that can be applied to many situations. Here, we will use it to build our 2011 New Years Resolution(s).

Specific – we must make sure that our goals are as specific as possible, as this makes them easier to visualize. An example of a specific goal is, “I want to lose 5 pounds of fat mass”, as opposed to, “I want to lose weight”. We can visualize 5 pounds of fat, and we can imagine our body after the loss of that mass.

Measurable – to be able to measure our goals is to know that we have achieved what we expected of ourselves. This is similar to specific, as we need to explain our goal and describe how it will be measured. An example of a measurable goal is, “I will be able to complete 20 consecutive push-ups from my toes”.

Attainable – we want to make sure that our goal is within our reach. To make an attainable goal, we need to assess our life, how much time and money we can devote to exercise and healthy eating, and how these factors will affect our end result. An example of an attainable goal is, “I will make a commitment to complete a high-intensity workout of minimum 15 minutes, after my kids are in bed, at least 4 days a week”. If we find a way to make fitness a part of our everyday life, and learn where to fit it in, we will be more successful.

Realistic – much like the attainable portion of our goal, we need to make sure that we are being realistic with ourselves. If weight loss is your goal, we need to assess what might be a safe and realistic goal, in the desired amount of time. Often, a professional should be consulted during this decision-process. An example of a realistic goal is, “I will lose __ pound(s) per week, until my goal weight of __ is lost”. This keeps us on track during the entire process. We need to learn that health and fitness is a journey; we are not only concerned with the final destination, but everything that was done to get there.

Time Oriented – this is a huge part of goal setting that is often overlooked. If we do not assign a time frame to our goals, we always think, “we will get around it”. If your boss never gave you deadlines for assignments, would you be as productive in finishing them? Same applies to your fitness. As soon as we have an end date in mind, we are able to break down our time to realize what needs to be done this month, this week, and today. A time oriented goal is, “I will run a 5km race in June”.

A potential goal that follows the SMART system is,

“I will complete 20 consecutive push-ups from my toes by April 1, 2011”.

Other tips for 2011 fitness goal setting:

- Complete a fitness test. Many books, magazine, articles, and online sources provide fitness tests. This will give you a baseline for yourself and will help you set realistic and attainable goals.

- Keep a journal. Write down what you did each day, or week, to work towards your specific goals.

- Tell people. Verbalization of goals makes us accountable to complete them and less likely to make excuses. Talk with your spouse, co-worker, or workout partner about your goals, how you will measure your progress, and what you will do to achieve them.

- No more excuses!! Find exercise that works for you and with your schedule. Every little bit will make you more active and have a healthier 2011!

Work hard and your efforts will pay off! 

Christmas Cookie Core Workout

Christmas is a time that we are surrounded by delicious treats, but this year YOU are going to prevent a Santa belly from forming. My previous posts have given you multiple ways to help make healthier choices and this workout will help to burn the calories from those samples you had off Mom or Grandma's Christmas platter :)


The core consists of the rectus abdominis (6-pack), obliques (twisting and side-bending muscles on sides of mid-section), transverse abdominis (deep core stabilizers), and low back muscles. This workout is going to target all four core muscle groups while increasing heart rate to burn calories!


This workout is quick and intense, so you can add it to the end of a cardio workout, or do it on its own when you are short on time. Let's GO!

5 Station Fit-Tummy Circuit

Perform the maximum amount of reps in 50 seconds, then 10 second break before moving on to next exercise. Have a pen and paper handy to record how many reps you did for each exercise. Perform one set of all exercises before repeating circuit. Push yourself to beat your last score, with each set! Complete circuit 3 times - if performed correctly (50 seconds work, 10 seconds break for 15 sets), this workout should take you 15 minutes and leave you sweaty!

Prisoner Squats
- feet stance hip width apart with hands on head
- keep core engaged as you bend your hips, then knees to bring your thighs parallel with the ground
Mountain Climbers
- high plank/push-up position from toes

- keep core engaged and bum low while you bend one knee at a time to touch toes on ground under chest

- return to start, then other leg. This should be as fast as you are able with good form!

Army Crawl- start in low plank position (forearms under shoulders and hands together) from toes
- push up one hand at a time to high plank position, then lower back to start
- alternate "push-off" hand with each repetition

Burpies
- start in standing position - crouch down and place hands in front of you on ground

- jump legs back to a plank position
- hop them back to hands
- jump to standing and repeat
Plank Jacks
- from a high plank/push-up position with feet touching, start "jacking" legs apart and back together
- should resemble a standing jumping jack (with stationary arms holding you stable)
- keep core engaged and bum flat with body (neutral spine)
Bicycles
- on your back with knees bent and hands touching head, elbows out to the side
- crunch one elbow to opposite bent knee as you straighten the other leg
- switch to other side - legs straighten and bend as if you were pedaling a bicycle

All exercises should be performed as quickly as possible while maintaining good form. Draw belly button into spine to keep core engaged at all times. Enjoy!!

Merry Christmas!

Hot Body Tabata Workout

This 16 minute heart-pumping workout will have you sweating and feeling those Christmas cookies melt away from your body!


Tabata workouts are based on 20 seconds of hard work, with 10 seconds of rest for 8 sets of one exercise - 4 minutes per exercise. We are going to do 4 exercises consecutively, so it will only take 16 minutes and keep your heart rate elevated the whole time! You will get the cardio benefits of a 3-4 km jog while strengthening and toning your entire body. Let's GO!!


If you have an interval timer (most sports watches do) set it for 2 intervals: 20 seconds and 10 seconds and 32 rounds. 


1) One-Legged Mountain Climbers
targets arms, shoulders, upper back, entire core, quads, hamstrings, and glutes
- set up in a high plank/push-up position from toes
- bend one knee up and briefly touch toe on ground under chest, then kick it right back to start
- perform as quickly as possible while maintaining good form
- continue ALL reps on one leg for four sets (2 minutes per leg)
- switch legs
Repeat this mantra throughout: "Tight core and strong shoulders"


2) Push-Ups
targets chest, arms, shoulders, upper back, and core
- perform as many as you can in the 20 seconds
- come back onto your knees and rest your arms and wrists during your 10 second break
- repeat for the 8 rounds
Repeat this mantra throughout: "Yes, I CAN"


3) Forward and Backward Pendulum Lunges
targets quads, hamstrings, calves, and core
- start with feet together
- step back into a backwards lunge - both knees should be bent to 90〫
- on the same leg - step all the way through to a forward lunge (try to not touch toes in center)
- complete 4 sets (2 minutes) on one leg before switching to other leg
- switch and repeat other leg for 4 sets (2 minutes)
Repeat this mantra throughout: "My bum is going to be beautiful!"


4) Isometric Oblique Hold
targets obliques
- start on ground, on one side - rest head on lower arm and make sure body is in straight line
- lift top hand to hip, with elbow in the air
- keeping your head on the ground/arm, lift top leg then bottom leg to meet it
- hold legs straight from body, with core engaged, feeling your top oblique contract and strengthen
- complete 4 sets (2 minutes) on side
- roll onto other side and complete remaining 2 minutes (4 sets)
Repeat this mantra throughout: "Keep belly button pulled in toward spine - tight core"


Remember - only the 10 second rests allowed, no extra time when switching exercises. Have water bottle ready for a quick sip. 


Enjoy this calorie burning, heart pounding workout anywhere your holidays may take you!

Merry Christmas!!

5 Healthy Tips for the Holidays!!

During one of my last boot camps of 2010 I asked each of my participants to come up with a plan to keep up with their hard work over the holidays. We do not want to ruin your hard-earned results during Christmas, however, this does not mean that you cannot still enjoy some holiday favorites! Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays:


5) Bring a side dish of your own! Offer to your host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe!


4) Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you!


3) Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, instead of indulging and regretting those excess calories later on, sample what you would like your taste buds to try! Eating you treat-sample slowly will allow you to fully enjoy its flavors!  


2) Wait 10-15 minutes before going up for seconds. Enjoy conversation with family and friends while you allow your first serving digest. If, after this time, there are still a few items you would like to try, or have some more, then go ahead. This way your tummy will feel more full and prevent you from becoming stuffed with extra calories!


1) Bring your workout with you! There is never an excuse for not working out over the holidays. With a variety of workouts and exercises to do with little or no equipment, an intense 20-minute workout should never be forgotten! OR even better, grab your family and friends for some outdoor activities: skating, walking, and making snowmen are all great ways to have fun and burn some calories! 

* Keep an eye out for my next post - a quick, intense, no equipment workout that will have you sweating!

I hope these tips help you keep up with your fitness goals and being a healthy role model for all those around you! Please post your tips and tricks below!!

Merry Christmas!!

High-Intensity Calorie Burning Workout

It has been almost a whole week since my last post, and I apologize! With that in mind, I decided to give you an awesomely intense plyometric workout. Plyometrics use dynamic movements - when we perform these exercises, our heart rate increases (burning calories) and we gain muscular strength and endurance! Pretty fantastic! This is a great way to fit in an efficient workout between all the Christmas season bliss!! These four moves are tough, quick, and will have you sweating in no time. 


Perform a complete set of the first exercise, take a 15 second break, continue to do the same for all four exercises. Once you have completed one set of each exercise, take a 1-2 minute break, then repeat two more times (3 set total). 


Jack Squats (12-16 reps)
Start standing straight with arms at sides. Engage your core and get ready to jump! Bring your arms above your head as you jump, land with legs just greater than hip width apart, into a squat position (knees bent to almost 90°). Proceed to jump right back to a straight position with hands at sides. That is one rep. 


Plyometric Push-Ups (12-16 reps)
Start in high push-up position (from toes, hands directly under shoulders, elbows straight). Lower yourself into a push-up, keeping the core engaged. As you lift back up, push your hands off the floor, clap them together, and land hands back down on the floor. The goal is to have the hands land as softly as possible. That is one rep. 


Jump Lunges (12-16 reps)
Start standing, with feet together. Engage core. From this position, engage your core, power up and through both legs as you jump. Land with right leg in front, in a lunge, or split squat position - with both knees bent to 90°, left knee almost touching the floor. Please make sure that your front knee never crosses its toes!  Power up again through both legs as you jump. When you land, your left leg should now be in front, with both knees bent. That is one rep. 


Plank Jacks (12-16 reps)
Working your arms, core, glutes, and legs, this is a fantastic exercise to finish off with! Start in high plank position with feet touching and core engaged. Jump toes out, wider than hip-width (like a standing jumping jack), and then back to starting position. That is one rep. 


Repeat!


Enjoy your week!