The Pro’s Tips For Successful Weight Loss

I remember the moment I realized I was no longer a professional athlete. It was in 2002, a year after I had retired from the International Federation of Body-Building (IFBB). I was languishing on the treadmill in my neighborhood gym after a long day training people session after session, when a huge and ripped guy walked in and began warming up with 220 lbs before starting his legs training session and disgustingly bulging his gigantic body. I smiled weakly in his direction and thought; I used to look like that not too long ago. And of course when he passed me, I ran faster like there was no tomorrow.
Obviously, my 60-minute training sessions weren't having the same chiseling effects as the 4-hour training sessions I endured when I was in a competitive level. That's when I realized I'd have to change my stay-in-shape strategy. Here are a few of my pro-to-real-world fitness secrets.

Pro tip #1: Visualize the body you want.
Many professional athletes practice visualization, which means picturing themselves going through the motions to achieve a certain goal — complete with sounds, colors, tastes and smells — and have seen it pay off big time. During my 7 year professional career, I spent 10 minutes a day visualizing and looking at my body the way I wanted it to look and feel, the result that I mentally conceived in the visualizations were experienced in my training sessions, making them tremendously intensive and effective. Now, whenever I work out, I close my eyes and visualize my arm and leg muscles flexing, my heart pumping strong and my body looking ripped.

Pro tip #2: Set realistic goals.
You aren't likely to hear some rookie say he plans to win the Olympia championship (the highest bodybuilding competition) when they finished in last place the year before and he has yet to get off the bench. In other words, most professional athletes set realistic goals. So face it: You're not going to lose 30 pounds by your 10-year class reunion next weekend. (A more realistic goal is approximately two pounds per week.) Focus on taking one baby step at a time, keeping your ultimate goal in mind. It will be all the more rewarding when you finally get there!

Pro tip #3: Find a workout that works for you.
My challenge after retirement was to maintain the weight and body fat composition I had achieved as an elite athlete. No easy task when you're working a full-time job, right? Because keeping in shape also means aerobic activities, my body was used to fast, quick, blood-flow — something like pedaling on the stationery bike or walking/running on a treadmill couldn't match. But then I created a full body workout that uses strictly dumbbells, body bars and medicine balls, I call it the Total Body Work, I even made a DVD out of it. It was perfect for me because, in only 40 minutes, I get a cardio-toning workout equal to working out 2 hours with machines at a crowded gym. When time is an issue (and when isn't it?), you need to focus on finding workouts that give you the biggest bang for the buck.

Pro tip #4: Check your fuel gauge.
While you'd never put sugar in your gas tank, many of us put junk into our bodies on a regular basis and then wonder why we don't have the energy to get through the day. While training for the World Championships, I made myself eat healthfully because it was very obvious that my physical and my mental shape depended upon it. After I retired, however, I developed a weakness for junk food, despite the fact that it made me feel sluggish. Then my yogi master reminded me that I'd only been addressing half of my fitness dilemma. Besides focusing on exercise, I also needed to eat more wisely. Now I give in to my junk food cravings only one day a week, and my body feels and looks much better.

Pro tip #5: Make appointments with your body.
It's easy to put your body first when it's the source of your income. Still, as soon as I finished my training session, I started filling my calendar with clients’ one on one session. No wonder that at the end of most work days, I was either too zonked or too preoccupied to go to the gym. So on Sunday nights, I began checking my calendar to determine my business and social obligations for the week, then penned in when I planned to work out each day, literally making appointments with my body to exercise. And just like I faithfully stuck to the rest of my schedule, I never once canceled a workout. I made an appointment with myself.

Pro tip #6: Always be ready to work out.
As a professional athlete, competing and working out are always in the forefront of your mind. The rest of us have 28 million other things to think about, which means that we need to make exercising as convenient as possible. I joined a gym close to home, and being able to drive, run or bike there has proven effective in keeping me on a consistent schedule, regardless of the weather. For added motivation, I always keep a clean set of workout clothes in my car so I can head to the gym or the local park on a whim. (After all, if you don't go home first, you won't find excuses to stay home.) I also keep a stash of fitness gadgets in my closet, including a medicine ball, workout bands and a stability ball. These let me exercise my entire body and, because they're so different from what I usually do at the gym, I generally look forward to using them again. Plus, most of these items travel well, which allows me to workout when I'm on the road.

Pro tip #7: Great bodies think alike.
While being a pro athlete I had an entire organization looking after me— not to mention a paycheck — to motivate me to stay fit. In the real world, we have to find other sources of motivation: friends, family, even a local sports team. When you've entered into a pact with someone else, you're more likely to remain committed. Once you've found a workout partner, consider signing an agreement that outlines your fitness goals. Seeing your fitness dream written down on paper may give you the boost you need to achieve it.

Pro tip #8: Celebrate your successes.
When I was a pro, working out regularly and being in top shape was a given. These days, I feel an incredible sense of achievement whenever I complete an ordinary 40-minute workout. Sure it’s nothing compared to the super-intensive workout sessions I use to go through when I was competing but now I am happy that I am able to keep training for fitness and for health. You can give yourself little rewards here and there — as long as it's not junk food. Instead, splurge on a bouquet of flowers or a smoothie, or celebrate your successes with something bigger, such as a pedicure, a facial, a night out with friends or even a trip!

5 Signs That You're Doing it Right

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?
You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new. I however think that basic exercises such as squats, curls, chest press, overhead press, etc... should be kept if you see results.


5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Small changes make a big difference

How many times have you told yourself that you need to lose weight?

I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear.

I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally...Do this instead...
Drink regular soda pop...Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine...Enjoy an apple (180 calories lost)
Hit the snooze button in the AM...Jog for 30 minutes before work (150 calories lost)
Skip your workout...Call me for an invigorating workout (changes your life!)


Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I'm always available to help – call or reply to this email to set up your free coaching consultation.

Got Muscle Confusion?

A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.

- The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.

- The Solution: It's time to shake things up, and to apply the concept of muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

1- Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.

2- Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.

3- Equipment: There are so many different pieces of exercise equipment out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.

4- Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don't worry, this doesn't mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot' of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 4 weeks, and for others it will mean a new routine every 12 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it's one of the little secrets I use to deliver fast results.

When your body speaks, you need to listen!

Want to know more? Contact me today to get started on your own program aimed at weight loss success.

Cut Heart Disease Risks in 18 Days

Day 1: Drink Green Tea
Green tea contains several powerful antioxidants that may reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 oz water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.

Day 2: (Re-)Calculate Your Fat Budget
Keep total fat intake between 20 to 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

Day 3: Take the Italian Cure
In the world of fat, olives rule. Canola oil is good, but olive oil may be better. Substitute olive oil for butter or margarine at the table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Day 4: Rough Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25-35 g of fiber a day.

Day 5: Eat Fish Tonight
Meat's saturated fat will clog your arteries. On the other hand, fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Aim to eat omega-3 rich fish at least twice a week.

Day 6: Don't Forget the Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, a possible heart attack risk factor. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Have two glasses daily--one at breakfast and one at lunch.

Day 7: Linger in the Produce Aisle
Eat at least 2 cups of fruit and 2.5 cups of vegetables every day. Emphasize cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.
Day 8: Go Nuts!
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.

Day 9: Change Your Bread Spread
The trans fatty acids in margarine and the saturated fat in butter both clog your arteries, so try one of the new spreads that contain cholesterol-lowering sterols instead--including Promise activ or Benecol. They're expensive, yes, but they can lower your cholesterol anywhere from 7 to 14 percent. Also consider spread alternatives such as hummus or nut butters.

Day 10: Add Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbs flaxseed a day on your cereal or salad. Buy it preground, and keep it refrigerated.

Day 11: Have a Drink
Research overwhelmingly shows that 1 to 3 oz of alcohol a day significantly reduce your risk of a heart attack. Unless you have a problem with alcohol or high blood pressure, you can safely have one alcoholic drink a day.

Day 12: Move!
Studies show that exercise reduces the risk of a heart attack by up to 50 percent--more than the best cholesterol-lowering drug. And it doesn't take much: just a few hours a week, according to experts. Pick an easy exercise such as walking, and begin to integrate two or three 15-minute workout intervals into your day. Once your body is used to this routine, work toward the optimal amount: 45 minutes, four or five times a week. Check with your doctor before starting an exercise program.

Day 13: Experiment
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun--hitting a tennis ball against the house, shooting hoops with your kids, or dancing to a golden oldie on the radio. If you find something that you like, incorporate it into your daily workout.

Day 14: Practice Mindfulness
Practicing a form of meditation in which you focus awareness on the present moment and relax can reduce the effects of daily stressors. When stressful moments occur, they can be countered by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.

Day 15: Build a Strong Spiritual Life
Studies indicate that those with regular spiritual practices who meet with a faith community--attending church or temple, for example--live longer, better, and are far less likely to have a heart attack. Get more involved in your religion, or develop your own traditions. Either way, sit down every day for 20 minutes, close your eyes, and focus on a particular word or phrase that you associate with something greater than yourself.

Day 16: Get More People in Your Life
Strong connections to family, friends, community, and God reduce anxiety and fight depression--two factors that increase your risk of a heart attack. So first thing in the morning, make a lunch date with a good friend, tell your family that everyone needs to sit down for dinner tonight, or plan to visit your place of worship. Resolve to do these things every day.

Day 17: Grab Garlic
Just one clove a day reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, lowers cholesterol a modest amount, and may lower blood pressure, to help reduce arterial damage.

Day 18: Top It Off With an Aspirin
Aspirin therapy reduces the occurrence of blood clots, possibly preventing heart attack and stroke. Talk to your doctor about whether you should take an aspirin a day. It's important to tell your doctor what other medications or supplements you're taking to avoid drug interactions.

Source: AOL Health

Stop Thinking, Start Appreciating!

If you are like me, you have great days and not so great days. I have bad hair days and great hair days. I can be grumpy and I can be cuddly. It all depends on the way I chose to think, feel and act, first thing in the morning.

One day, while I was having a grumpy day and was not looking forward to my heavy daily schedule, my little four-year-old, Isabella, came into the bathroom and wanted me to hold her as I was trying to shave. I can't tell you that I did what she wanted - instead I ignored her by saying "not now baby, I am busy!"

Of course Isabella, as any innocent creature would react, sat down and started crying. I felt so horrible! I stopped shaving and with the shaving cream still on my face, I picked her up. While holding Isabella in my arms and while she was rubbing the shaving cream all over my face, I had an urging sensation to look into her eyes! There deep into those beautiful and innocent eyes, I saw something I never thought I'd see in my entire life. I saw MYSELF - but not an image of myself, I saw my SOUL!

I immediately felt a sensation of peace. My entire being was affected with a feeling of being able to let go and I become totally relaxed. That day I understood that no matter how bad your day or life may be unfolding, the illusion of your perception can be eradicated by a simple stare into the eyes of a loved one, a person or a pet or even your own self.

Our heart is what tells us the truth; it is the messenger of our soul. Our loved ones are often the ones that suffer the consequences of our own doing, so STOP thinking and start APPRECIATING.

Rosemary Lamb Chops

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here's what you need...

-8 (4oz) loin lamb chops, trimmed of fat
-1/2 cup dry red wine
-2 tablespoons Worcestershire sauce
-1 teaspoon dried rosemary leaves
-4 garlic cloves, minced
-Freshly ground black pepper
-1/4 teaspoon salt

1-Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.

2-In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.

3-Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.

4-Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

Too Little of a Good Thing

Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.

The 5 Most Outrageous Weight Loss Myths

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.

The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Is Your Goal Smart?

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.


Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at the number above or reply to this email to get started on a fitness program that is specific to your goal.