Tag Archives: new years resolutions

You Made the Resolution….Now What??

24 Jan

goal setting


About 3 weeks ago, we all rang in the New Year with a renewed energy, promises of committing (or re-committing) to goals &  a gung-ho, “HELL YEAH!” attitude toward it all.  Well, “they” say it takes approximately 3 weeks to make a behavior (or lack of behavior) a habit.  So by now, everyone should be well on their way to achieving their New Years Resolutions, right?!?!?!  If it were only that simple.

I have talked to friends, family members and clients that have already fallen off their plan and away from their goals.  We aren’t even into the month of February and people are already saying “I just don’t have as much time as I thought I would”; “I’m going to start fresh next month, I’m just too busy this month”; “It got so COLD and by the time I get home from work I’m so tired and I don’t want to go back out”; “Nobody really keeps their New Years Resolutions anyway!”; and the most defeatist of all “There’s always next year!”.  What gives?  WHY are people just giving up and walking away?  Why don’t people believe that they can achieve their goals and then some!?  Here’s my guess…


1) They aren’t serious when they make the resolution in the first place.  It has become something that everyone does and talks about during the holidays.  I would guess that more than 70% of people who list resolutions actually do not have any serious intention on MAKING it happen.

2) They do not put measures in place to GET IT DONE.  Anyone can think up a resolution or goal.  Anyone can tell their family and friends their resolution(s)…New Years Resolutions are almost taken with a grain of salt by others.  But how many folks actually sit down to write them out and then plan the roadmap on HOW to get there.  Saying you want to lose 10 pounds or be able to run an 8 minute mile is one thing.  Figuring out how to CHANGE your current schedule to fit in time to make it happen is quite another.

3) Their goals are not S.M.A.R.T.  (This is an acronym that stands for Specific, Measurable, Attainable, Realistic and Timely).  Goals/resolutions can’t be vague, and without specific measurable components.  In order to be achieved they must have some sense of realness to them, or they will be an automatic setup for failure.

4) They follow the crowd when choosing a goal.  Many folks do not stop and take a little time to think about what THEY want to personally/professionally achieve in the upcoming year.  Instead of thinking back and reviewing what has happened in their own lives, they follow what the masses are after.  I want to lose 10 lbs; I want to eat better; I want to be more fit; I want to tone up…the list goes on and on.  Not only are these vague but they are without personal connection.  A Huuuuuge part of staying on track toward goal achievement is constantly reminding yourself WHY you want it.

5) They do not truly BELIEVE they can change their lives.  In order to achieve a goal- ANY goal- you must first have total, 100% belief in yourself.  You must be able to close your eyes and envision yourself achieving this goal.  You must SEE it in your mind’s eye, feel it in your bones, and want it with every fiber of your being.  You must mentally make it a non-negotiable; You don’t stop until its yours.  Having others around to support and motivate you can be an enormous help, but if you don’t believe in yourself their words will be meaningless.

If you relate with any (or all) of the above 5 points, fear not, there’s still time to turn it all around!  Here are some suggestions on how you can get back on track and move toward your goals/resolutions.


1)  Make sure your goal is something you WANT.  Do not jump on board with your roommate, best friend, partner, or sibling just because.  Take some time to sit down and figure out what change(s) you’d like to see in your life.  Derive your goals from there.

2)  Make your goals S.M.A.R.T.  Remember the acronym from above: Specific, Measurable, Attainable, Realistic and Timely.  Do not make a vague goal such as “I want to lose weight” or “I want to tone up”.  Instead have a goal of “I want to lose 1 lb a week for 10 weeks by exercising for X mins a day for X days per week,  eating more fruits, veggies, lean proteins & cutting out soda and fried food”….Or “I want to be able to do 10 push ups on the floor by May…I will do so by signing up with a personal trainer at my gym and getting a personalized strength training program made for me”

3)  Make room for changes.  Some of the best advice I’ve ever received is “Nothing changes if nothing changes”.  It couldn’t be more true.  If you do not make changes in your daily routine, food intake, exercise regimen, interactions with people, etc… then you can’t expect any changes to happen to the bottom line.  Your day-to-day will need to feel a bit different, because it will need to BE a bit different.

4)  Believe you can get it done.  Think about the goal you want so badly that you’re willing to do whatever it takes to get there.  Close your eyes and picture getting it done.  Picture being there, at the “finish line”.  Think about how you feel both physically and mentally.  Channel those thoughts and that energy into your efforts in the journey.  You must truly believe in your ability to get to the finish.

5)  WRITE IT DOWN.  This point definitely gets wrapped up in a few other points above, but deserves its own.  I can not emphasize enough the power of the written word.  It doesn’t take much to think about or even talk about doing something.  But it takes a higher level of dedication to sit and write it out on paper.  It makes it more real, it puts it right there in front of your face.  Write down your goal (In INK or MARKER) and hang it somewhere you can see it.  Also write down WHY you want to achieve the goal.  Seeing these statements day in and day out will keep it fresh in your brain.  It will help to keep your fire burning!


So what now?  Go. Get. It. Done.  If you’ve fallen off the Resolution wagon, review these points and get back on!!!! If you’re chugging along full force but know someone who could use a hand, send them this blog post and offer to help them out.  There’s no reason an entire year of hopeful change should be sacrificed before the first month is over.  Dream it then DO it!


Gym Etiquette: what to do & what NOT to do.

1 Jan

rules of the gym

I recently got a request from a Lucky13’er to write a blog post about gym etiquette.  I thought it was a great topic, and what better time to address something so important than the New Year.  January 1st brings the biggest influx of new members to the fitness world, full of ambition to fulfill their resolutions of getting fit.  Whether you are brand new or a seasoned vet at the gym, this post is for you.  My goal here today is to inform/remind folks of the often unspoken gym etiquette.  Read and heed!

The “DO NOT” list:

1) DO NOT sweat all over any type of equipment without properly and immediately cleaning it.

I am a firm believer that a GOOD workout means a SWEATY workout, so I’m definitely not telling you to refrain from sweating.  However, once you are done using a piece of equipment WIPE IT DOWN.  Be sure to use the cleaning solution and/or towels provided by the gym.  People hit the gym to get fit, not to get ringworm.  There shouldn’t be a trail of sweat behind you during your workout.

2) DO NOT sit on a piece of equipment while resting between sets.

Unless you are in a private training studio, you are likely sharing the equipment with many other patrons who want to get their workout done in a timely manner.  If you are doing multiple sets using one piece of equipment, do not occupy it while you rest.  Get up and allow others to use it while you’re not.  You can even let someone else know you’re planning on returning in a minute by saying something like “I have 2 more sets left but you’re welcome to work in with me”.

3) DO NOT drop or slam weights.

If you can not put the weight down properly, then don’t pick it up in the first place.  Trust me, nobody else appreciates or cares that you can drop heavy things repeatedly.  If you’re trying to gain strength, find a spotter to help you lift heavy.

4) DO NOT talk/text on your cell phone.

This coincides well with #2.  Do not, under any circumstances, take a rest between sets and strike up a conversation on your cell while occupying a piece of equipment.  This accomplishes one thing- establishing yourself as “THAT guy/girl” in the gym.  You’d be hard pressed to find anyone who wants to “work in with you” on your sets after that.

5) DO NOT do what the guy/girl next to you is doing.

By this I mean, do not try to duplicate the exercises that people around you are performing.  This is for several reasons, the most important being your safety.  Not everyone in the gym knows what they’re doing; copying someone’s improper form can be a recipe for disaster.  Need another reason?  The person who you’re attempting to copy might be a very skilled & very fit.  So fit, in fact, that they could make a difficult exercise look easy as pie.  Incorrectly assuming you can do it just as well, only to pull/tear/break something is definitely not worth your while.

The Please DO list:

1) Please DO be courteous and respectful of those working out around you.

Let folks have their space and try not to cramp people’s style.  During peak hours, the gym can get very crowded but it makes all the difference when everyone is attempting to be respectful of other patrons.

2) Please DO oblige if someone else asks you to spot them and you can safely do so.

If the load is too heavy or you do not know how to correctly spot someone, now is NOT the time for trial and error.  Simply let the person know that you don’t think you can do it safely.  They will be happy you did.  If you CAN safely spot them, take  a second out of your own routine to do so.  Why? There’s this thing called karma…..

3) Please DO return all equipment to its proper “home” in the gym.

Pick up heavy things & put them back down…..but do so in the proper place.  There’s nothing worse than reaching for the 30lb dumbbells and instead finding 65lbs instead.  Re-rack all plates, barbels & dumbbells when you’ve finished using them.  Put away medicine balls, tubing, mats, jump ropes, etc. after your workout.  Take it from me- the gym staff will like you a LOT better if you do!

4) Please DO remember to clean up after yourself.

I realize I’ve mentioned cleanliness several times already, but I can not stress this enough.  The gym is not yours to sweat all over; it is a public, shared space that should be clean for all patrons.  Clean up your dripping sweat, put your sweat-soaked towels in the proper bins, and take all of your belongings home with you.

5) Please DO consult a certified trainer if you have questions about proper form.

Instead of watching those around you & trying to mimic their routines, ask a trainer your questions.  Yes, 99% of the time it will cost extra money, but paying for a safe and effective program is well worth it.