Thursday, December 22, 2011


Bobby Morrow, ACE cPt, CES

1.      1Be realistic about your goals(if you want to lose 20-50 pounds, give yourself enough time to accomplish that…if you are wanting to run a marathon, give yourself enough time to build up your endurance, etc)…define them, make them “measurable”…how many pounds, how much body fat, how many inches lost or gained, dress or pant size, how much increase in speed or strength, endurance, lower cholesterol, lower blood pressure, decrease in meds required, increase of energy throughout the day, etc, etc….and add in what reaching those goals really means to you. Write your goals down…share them with folks that you know will support you in your process.

2.     2.   If losing weight is one of your goals…don’t be a slave to the scales! In fact, don’t even look at those numbers the first couple of weeks, and then no more than once a week until you reach your goals…THEN, once your goals are reached, check them EVERY DAY. That way you can get things back under control before they get out of hand again.  (It’s MUCH easier to drop 5 pounds than 10-15 or 20)  Also, look for other sign posts along the way  that will probably show up even before the scales start moving…things like energy levels going (way) up, sleeping better, breathing easier, fewer “aches and pains”, making healthier food choices more easily, and realize that your clothes are starting to fit a little more loosely, etc.  Probably someone you haven’t seen in a while will remark on your changes….

3.       3. Don’t OVER commitbe realistic here also.  Commit first to what you KNOW you can confidently (and consistently) “show up” for week after week…then add in more where and when you can.  Remember, you and your goals are important…so treat your fitness schedule with the same degree of importance as you would schedule a Doctor’s appointment, for example, (and truth is…you probably will be scheduling LESS of those!)  Sure life is gonna happen… (Illness of self or others, scheduling conflicts, vacations, etc…) just don’t let that be an excuse for giving up.

4.     4.  Don’t expect all the changes you are seeking to happen  in the first few weeks…realize that this process will probably take time…and and that’s okay…it’s more about lifestyle changes that you can live with for the long haul, rather than a quick-fix or patch. Then add to that whenever you can, as you feel led to...and enjoy the benefits of “compound interest”!

5.   5.    Be sure to include ALL areas of Health and FitnessCardiovascular Health, Muscular Strength and Endurance (don't forget to include Posture Evaluation and Corrective Exercise), and Healthy Nutrition…leaving any one out could seriously limit your success in reaching your overall goals, no matter how committed and consistent you are in the other areas.

6.     6. Finding activities that are enjoyable, fun, and exciting  are great…but realize that getting Healthy and Fit is NOT ALWAYS going to be a blast…sometimes you just have to show up and push through it(as NIKE says…”just do it”).

7.     7.  Making the financial commitment to join a gym or fitness facility for many is a good way to help you to following through on “showing up” to reach your Health and Fitness goals…but be sure to remember that it’s really about a lifestyle change, and not just a few days the week of working out…attempt to seek out and incorporate small healthier choices in as many areas of your life as you can, including ways to simply “move more” throughout your day.

8.      8. Allow yourself to be important enough to have this time for yourself…knowing that the healthier you are, the more you will have to share with others. And along those same gentle with yourself...sometimes you won't feel as committed as you do at other times...just keep telling yourself that you deserve and are worth the goals you are reaching!

9.      9. If you are new to fitness or have been away for some time…get some help in the beginning (in my 7 years as a Personal Trainer, I've yet to meet anyone who has been blessed with a "fitness gene").  Investing in a few hours with a Personal Trainer can help get you started on the right track, prevent possible injuries, give you the confidence to show up at the gym knowing what you need to be doing and HOW to do it…and can also help you avoid wasting weeks of struggling with unfamiliar equipment, confusing unrealistic information, and the frustration that can come from working really hard yet not actually seeing the results you want. Remember though, if you hire a trainer…YOU will still have to show up, and do the “work” required to reach your goals, a Trainer can’t do that FOR you! (find a trainer at

10. 10Find a workout buddy…so you can support, encourage, motivate, and commit to each others' success.  Many fitness centers offer a “buddy-board” (if they don't...ask if they could start one) where you can find a match for your fitness level, interests, and time schedule (like a “share-the-ride “board).
11. 11.  Realize that no matter your age, fitness starting point, or other perceived challenges… someone with those very same issues, challenges, and starting point(s) has already reached those very same goals you are seeking…

12.   visit for more tips, ideas, workout videos and articles to help you reach your goals
Bobby Morrow, ACE cPt, CES
National Spokesman for the American Council on Exercise

No comments: