Make Your Resolutions Goals

So how did 2009 go for you?  Did you accomplish everything that you set out to do?  If so, you have every right to be proud of yourself, but now it's time to focus on 2010!  What do you need to change this year?  Some changes can be big, and some can be small.  Either way, it's important to start thinking about it and take action if you want to make a difference! 

First things first… let’s get a brand new set of goals for this year, even if they are based on last year’s goals.  Right off the top, I’m sure about 80% of you said “I want to lose weight and tone up”, right?  That’s admirable, but it’s not a real good goal.  As I mentioned before, goals should be SMART… which means Specific, Measurable, Attainable, Realistic, and Time Bound.  Applying this guideline to our goals, a better way of stating part of everyone’s favorite goal would be “I would like to lose 25 pounds of fat by June 1^st.  

• Specific – Yes.  Lose fat weight.  It's also important to note that we are not just talking about "weight".  Fat weight also means inches from your waistline, hips, etc...  Losing actual body fat is more important than losing weight due to the health benefits.  If you drop body fat but don't lose any weight... this means you gained muscle and still have a lot to be proud of!

• Measureable – Yes.  25 pounds.  A good goal, although keep in mind that other goals such as toning could skew your results due to muscle weighing more than fat.

• Attainable -  Absolutely.  A safe weight loss amount is 1-2 pounds per week.

• Realistic – With no major “eating holidays” between now and then, why not?

• Time Bound – June 1^st is 6 months away or roughly 21 weeks.

Once you are satisfied with your long term goals (macrocycles), you will want to break them into smaller time chunks such as 3-4 months (mesocycles), as well as weeks and days (microcycles).  These short term goals start to get more specific with the “how” goals as opposed to the long term “what” goals.  The bottom line in goal setting is to have a game plan and to break up that game plan into a series of plays.  While you will get the best results by doing your very best on every play, it is important to focus your determination on the present task and not fall into the "tomorrow trap".

Short term goals should be stated like “I will perform 30 minutes of cardiovascular (aerobic) exercise 3 times this week maintaining an average heart rate of 70% of my max.  Another one would be “I will perform a total body resistance workout (weight training, bands, bodyweight, etc..) 3 times this week.  Nutrition type goals should include portion control, reduction of empty calories (sweets, fats) and all around smart eating. 

Now write them down!  Tell your friends and significant others.  In addition to soliciting moral support in striving to reach and exceed your goals, you will most certainly inspire others to do the same!

Measure your progress... but not too much.  Personally, I believe you can weigh your self first thing in the morning maybe once a week and have your body composition (%fat / % lean) checked every 3-6 months.  A personal trainer is a good resource to assist you in body composition measurements, goal setting, and prescribing a comprehensive workout that will ensure progress towards your goals.  Due to frequent fluctuations, you don't want to get unnecessarily frustrated with little variations here and there. 

If you have BIG goals in mind... do yourself a favor and take a "before" picture!  Then put the picture away until you reach your goal.  Results are a powerful motivator and will give you a reason to keep going and never look back! 

Partner Bodyweight Exercise of the Month!

Wizzer Push-Up

Summary:
This year I decided to mix my exercise of the month up a bit and dedicate the entire year to partner bodyweight exercises.  These exercises are ones that will require a buddy to work with in order to provide resistance and/or form.  Keeping with my game plan over the last couple years, some of these exercises will be very challenging, while others are more geared towards the novice.  I decided to start the year off with a challenging exercise just to demonstrate that bodyweight training is no joke!  The name "wizzer" push-up originates from a wrestling position with the interlocking arms and is as challenging as a one-arm pushup.  Don't be surprised if you have to start with 1 rep or even with just a "negative" before you are able to do more. 

Target:  chest, shoulders, triceps (pectoralis major, deltoids, triceps brachii)

Count:  2 count
 

Description:  With your partner, start out in the up positions of a pushup, side by side, with your shoulders touching.  One person puts their near-arm over the other persons back while the other person brings their arm up, over and around the other persons arm.  That's the starting position.  Now coordinate with your partner and see how many times you can go down and (hopefully) back up again.
 

Product Review:  POWER WHEEL

If you search for power wheel on YouTube, you'll find several videos regarding a popular endurance challenge with the power wheel where people go the length of a football field (100 yds) for time (solo wheelbarrow walk).  I can't claim that I've tried that as of yet, but I have used mine for some excellent exercises like the hamstring curl and "wheel of pain" rollout as pictured above... as well as the jack knife, alligator walk and pike ups which are very challenging and excellent exercises.

At around $60, the power-wheel isn't cheap, but I do like the versatility and range of exercises that you are able to do with it.  You can target upper body, core, and lower body with the exercises that you are able to perform with this piece of equipment, and the exercises are quite challenging.  Yes... I do like my toys : )