Motivation and Inspiration

The Home Workout Guide You Need!

More people than ever are working out at home whether via live-stream videos or Facetime, pre-recorded videos or just making things up as they go. But there are some things you’ll want to take into account to maximize your home workout efficacy – and safety!

1. Find Your Spot

Find a space with some room to move, good ventilation, and away from distractions. Are you watching a screen to follow along with your workout? Make sure you can see well enough by viewing on a computer screen, Smart TV, or other larger screened device. This is your time!

2. Find Your Time

Even during chaotic times, schedule your workout and don’t break your appointment! Let those around you know that you have an appointment you can’t miss whether in your home or otherwise. It is all too easy to skip a workout when you simply, “get around to it at some point”.

3. Be Prepared

You have your workout planned. Now make sure you are dressed and ready for your workout, have your water ready, and check-in. Check-in with your trainer, your friend, or whomever you are keeping accountability with. If you are self-motivated and can stay accountable with yourself, awesome, but many of us are not! Find your person! This is a really simple, REALLY effective tool.

4. Find Your Equipment

If you’ve always been a gym-person, you haven’t had to worry about at-home equipment. But what if you are temporarily at home or on the road?

Resistance bands and minibands are very cost effective. It is a great idea to have one for the “just in case” times. They can easily be tossed in luggage or in that drawer to not take up extra space.

– If you normally use some kind of assistance for your pushups, use a chair, a counter-top, a wall, or anything secure to elevate your pushup!

**Have Nothing? If you need some “make do” workout equipment, grab some of your reusable cotton tote bags or a duffel bag and fill your weight as needed. The bags can be held like a kettlebell for Turkish get ups, deadlifts, overhead presses, bicep curls, and so much more!
More ideas: canned foods, laundry detergent bottles, ½ and gallon milk jugs filled as needed can make great substitute weights. Get creative and/or ask for help! How to sub equipment, modify movements, etc. ask us!

5. Find Your Footwear

Although in many cases barefoot is the ideal way to train, if you have not worked out barefoot or in minimalist shoes previously, start slow! Use the same training shoes you have been and maybe try 10-minutes of your workout barefoot to see how you feel. This might be a great time to adjust to minimalist footwear, if it’s right for you.

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.

Julia’s Story and Transformation!

Julia’s Story:

I have been asked several times what am I doing? I have been working out at Ellipse Fitness Allouez for two years. I had seen the promotions to join previously and always thought of checking it out but never acted on it.

They had a promotion for 21 days program and I made the call. The day I signed up was the same day that a dear Aunt … Aunt Delores, my mother’s sister, passed away – September 15, 2017. My fun- loving cousin Kathy, Delores daughter, recently joined Ellipse and now we find time to attend kickboxing sessions together.

Fortunately, being older your memory goes so I don’t really remember much about the first few weeks. Of course, I did feel sore and could not believe how unfit I was. But I surprised myself that when the three-week program ended, I decided to keep going.

There were three reasons why I was able to keep going.

First, the members at the 9:00 a.m. session! They were and are very welcoming and supportive of each other. As I attended other times that is true in the other classes, too.

Second reason, the workout sessions are planned out and each day is different bringing challenges and fun. Kickboxing on Thursday is one of my favorite days.

The third and final reason of course on why many members including myself stay are the trainers. Supportive and nonjudgmental are the best words to describe them. You don’t have to be the best at any exercise and that was true for me. You do need to show up and work the best that you can that day and they will help you on your journey to get stronger and more skilled at the exercises.

I had not exercised much other than walking. My weight went up and down over the years. Growing up on a dairy farm I knew I had some muscles in there someplace from carrying those full pails of milk and throwing around bales of hay. Those years were replaced with desk jobs and less and less activity.

Our family history includes heart disease and diabetes along with my own mother’s passing of Ovarian cancer. I have been blessed with only a few health issues which includes two surgeries on my elbow which has developed into arthritis. So, the time seemed right to be more proactive in my own health journey. And that is what it comes down to is time. What you value is where you will spend your time, which includes the time you have to spend with family, friends, faith, volunteer work, exercise or what you think is important.

Once I got past the three weeks of the program, I found myself going 4 days a week and soon it was 5 and sometimes 6 days. The strength workout days do bring challenges for my arm and Cujo and other trainers are great at finding alternatives that work the same muscles.

Along with planned workout days they also have recipes and nutrition advice for weight loss and health. Ellipse trainers keep updated on what is trending in the fitness industry and are constantly educating members through personal tips at each class as well as on their social media outlets.

Since I started, I have lost 57 pounds and 60.5 inches.

I will admit that when I started, I did say to myself many times – “not sure I can do that exercise.” As the time went on and did what I could I began to feel more skilled to try it and continue to add more repetitions as well as weight that I was lifting. I enjoy and feel strong when I do pushups, Trx rows and rope waves.

The 100-workout challenge is a challenge to encourage members to get in the gym the second half of the year. The challenge starts July 1 and ends December 31. Making time to get to class has been a priority in my journey so was pleased to tie with Angie to reach that goal by October 30, 2018.

Another milestone was the four-hour fitness marathon that I completed as part of the Victory over Violence event this past March. Who knew I could or would want to exercise for that long of a timeframe? But I did!

I recently had lunch with a friend that congratulated me on my health accomplishments. She shared this thought with me … “what if you had not done this at this point in your life? Wonder what health issue or illness you averted by making yourself and your health a priority?” Something for all of us to think about.

If you have been on the lookout for a gym or fitness place that can help you reach your health goals and also a place to challenge you and have fun – Ellipse Fitness Allouez is that place. I am not an at home workout person and needed to go to a location for classes, people and motivation.

I am grateful to have found Cujo, Heather, Christine, Bry, Erin, Anna and Corrin. The trainer that I work the most with is Cujo and I am not sure I would have gotten this far without his nonjudgmental approach to fitness and his constant planning alternatives for members who need that to get started or to rehab from a medical injury. That allowed me to say “I can do that” and before I knew it, I was doing more complex moves.

I don’t think I have done anything extra ordinary so am pleasantly surprised that I am an inspiration in my journey. As Cujo and others can attest to I think this is taking me longer to get “there” than I thought it would. What I have found is that even with the ups and downs this is the first time I am confident of keeping the weight off and will continue on getting healthier.

100 Workout Challenge 2019!

100 WORKOUT CHALLENGE STARTS JULY 1!

Get 100 workouts in before 2020 and win big!

Not only do we offer a little incentive, but you will win big results, heaps of confidence, and a newfound drive to be your best self!

So many of our veterans started out with a 100 Workout Challenge and they are STILL going strong years later! Sound Unattainable?

*At just 4 workouts per week you will hit your 100 by New Years – with a couple of slush days to spare!*

*Are you a “first or last” competitor?? At 6 days a week you can crank out 100 workouts before HALLOWEEN! Think you’re up to the challenge?

Green Bay area:  SIGN ME UP NOW!

St. Louis area:  SIGN ME UP NOW!

 

Members need only pick up a card at the front desk.

See yourself in the mirror the way you dream to see yourself in your head!

The New-Agers were Right?? It’s All in Your Head?

Whether you think you can, or you think you can’t – you’re right.

~ Henry Ford

Well not-so-new-age thinker Mr. Ford, it turns out, was more correct than he knew! We’ve gathered up several studies alongside our personal, experiential knowledge to draw a picture for you that truly puts YOU in the driver seat (pun definitely intended).

Mindset

“Mindset” is the established set of attitudes held by someone, whether it is either negative or positive. You cannot have a positive life with a negative mindset. Your mindset not only determines your entire outlook on life and how you handle situations, but it also carries heavy impact for your health and the type of people you attract in your life.

Do you have a positive or negative mindset? Want to know what you can do to change it?

• How Old is “Old”?

A 2003 study concluded that people who thought old age started at 60 or less actually had a higher risk of serious heart problems later in life! Avoid the negative self-talk, and surround yourself with positive people and environments.

• Do you THINK you exercise enough??

According to a 2017 Stanford study which looked at mortality rates of 61,000 people over 21 years, those that THOUGHT they did less exercise than their peers tended to have a shorter lifespan – even if they got plenty of exercise. Of course exercise is still very important, but it’s interesting to note that your perceptions of it and yourself may be just as important!

• Do you talk yourself into failing?

Negative self-talk can creep up easily and is often hard to notice. You might think, “I’m so bad at this” or “I shouldn’t have tried that.” But these thoughts turn into internalized feelings and can cement your conceptions of yourself; they can become reality. When you catch yourself doing this, stop and replace those negative messages with positive ones. For example, “I’m so bad at this” becomes “Once I get more practice, I’ll be way better at this.” Or “I shouldn’t have tried” becomes “That didn’t work out as planned — maybe next time I will try it differently.”

Why Work to Change My Mindset?

Did you know that a negative mentality literally brings harm to your body? When you think negatively, dread about the future, or otherwise distress about things outside of your control, signals from your brain are sent out and initiate the “fight-or-flight” stress response. When you enter this state, many of the body’s self-repair mechanisms don’t function properly, and the immune system is suppressed. This means you are predisposed to illness!

Your attitude largely determines your direction. More Positive Thinking = More Positive Outcome; Smile more, be optimistic, and remember you are in charge! Be thankful, let go of regrets, and be kind to yourself!

“Every day may not be good, but there is good in everyday”

Surround Yourself with the Right People

When you surround yourself with positive people, you’ll hear positive outlooks, positive stories and positive experiences. Their positive words will sink in and affect your own line of thinking, which then affects your words and similarly contributes back into to the group!

Eliminate negativity in your life; positive thinking offers compounding returns, so the more often you practice it, the greater benefits you’ll realize!

Do These 3 Things to Lose 2 Pounds This Week!

Are you tired of starting a diet only to start it over again and miss out on all the results you were expecting or promised?

SO ARE WE!

Let’s keep this simple.

1. PFW – Fat loss happens when we pay attention to what goes in our mouths. Focus on Protein, Fiber, and Water.

 • Stop focusing on what to eliminate and focus on eating more proteins like chicken, eggs, and fish.
 • Forget the trendy headliner diet and enjoy the fiber found in fruits and vegetables. The more fibrous the food, the more it satisfies.
 • Drinking just 1/2 your body weight in ounces of water will do more than just hydrate. Drinking this, relatively small, amount of water will curb an appetite and ensure the mind doesn’t get thirst confused with hunger. We recommend drinking your bodyweight in ounces of water. Go the extra mile!

2. Move MORE!

 • Walking at a leisure pace for 30 minutes 3-4 times each week can significantly decrease the stress hormone cortisol and allow the body to focus on other functions besides stress management. Fat loss is one of those functions.
 • Already walking and not seeing results? Check that it is a true leisure walk. The kind of walk that is not measured on a tracking device and occurs at a speed that would allow you to hold a cup of coffee or tea in your hand. Slow down a little. Something tells us that your life is moving fast enough on its own.
 • Truly leisure walking and working out and STILL NOT SEEING RESULTS?? Go back to tip number 1 for a seven day stretch.

3. Get some ZZZZzzzzz’s

 • No, we are not suggesting a crazy supplement or product called ZZZZzzzzz’s. We are suggesting that quality sleep can allow your mind and body to fully recover from the day.
 • This should NOT be underestimated! This will set all your systems and faculties up for success. Start each day rested and ready for results.

Our resolve will be challenged every step of the way!

Efforts to consume more PFW may be compromised or sabotaged by quick-fix shakes that offer little more than flavor and expense. Moving more does not entail moving all the time to continue eating, sabotaging, and compromising one’s self to avoid change. Avoiding change nutritionally is the equivalent to avoiding change physically!

Know this: We promised simple. That doesn’t necessarily mean EASY! It is uncomfortable outside of the comfort zone. Declaring war means preparing to battle, holding your ground, and occasionally…fighting back!

If you’re excited about the simplicity of all this, but need a little extra guidance and motivation then let us help! It is literally what we live for!

Our 21-Day Ellipse Fitness Training Camp will give you all the tools you need to get on your way to making staggering change that can last you a lifetime.

21 days of unlimited training sessions PLUS one small group personal training session per week!

Nutrition Guidance, Ellipse Cookbook, Simple Meal Plan and Shopping List!

Before/After Weight, Pictures, Tape Measurements and Body Composition to give you a clear picture of your progress and results!

Welcoming, fantastically supportive group atmosphere, friendly and knowledgeable coaching staff, accountability, motivation, and MORE!

Why on Earth Do We Keep Lifting These Heavy Things??

It is frequently thought, pondered, and questioned, but often this question is not directly asked. Recently a former member inquired:

Why does we push heavy lifting here at Ellipse Fitness?

We can start with the 7 basics that most fitness professionals, weight loss experts, and physical therapist agree with.

7 Basic Reasons to Strength training and Lift Heavy

1. Builds confidence.
2. Burns more fat.
3. Strengthen bones.
4. Builds and strengthens muscles.
5. Prevents injury.
6. Improves endurance.
7. Defines the shape of a human body.

Enough said. Let’s just lift heavy, right? If only it were that simple…

The 4 Problems with Heavy Lifting

1. The term heavy is subjective. For so many of us, our body weight is heavy enough until we can move through the entire range of motion for any prescribed movement pattern. (That is semi-fancy trainer talk for perform an exercise, like a squat, correctly and without a load)

2. Adding a load and knowing when to increase it is confusing. Start small and increase minimally overtime. Increasing weights 2.5% each week or two can deliver amazing results overtime. The key is consistency. One heavy session is more likely to cause soreness, pain or injury as opposed to a progressive training program. Earning each pound added to any movement is required. Try adding load in small increments over the course of 4 weeks.

3. Fear of bulking up is something women tend to worry about more often than men. Some trainers respond with a line about women not having enough testosterone to bulk up, but the problem with this statement is not that it is entirely untrue – which is is. The problem is that the statement doesn’t even address the concerns of the client! Some women do build muscle fast and feel like they are bulking up. Many factors can be considered in this situation. Consuming too many calories, lifting too heavy too soon, etc. Accepting myths about women that change your perception like the “long, lean Pilates look.” That’s not real! We can’t lengthen muscles! These muscles are as long as they are going to be for adults. What we can do is tone and strengthen and maybe most importantly improve your health and quality of life.

4. Lifting as heavy as possible is not recommended every day. Discuss with your trainer how often you should lift heavy, max out, or PR (Personal Record). Muscles need recovery time to avoid injury. Limited recovery time is one of the most prominent issues we see. We are impressed by those who want to give 110% all the time. Inspiring? Of course. Smart? Maybe not always. Proper nutrition, sleep, stretching and foam rolling, and rest is the realm in which our bodies get stronger. Think about it. Lifting heavy causes fatigue and muscle soreness. We cannot, and should not, lift as heavy as possible again until we are fully recovered.

Program design plays a pivotal role in increasing muscle strength and endurance, changing the shape of our bodies, and fat loss. Ellipse Fitness provides many opportunities, on various days of the week, to lift heavy. When scheduling your sessions or selecting your weights on any given day, decide which day is best for you to lift heavy based on what physical activities you’ve planned for the rest of the week, whether you have time to eat a high quality meal near your workout, whether or not you expect to get a full night of sleep, etc. Discuss with your coach/trainer. Goal setting sessions are always available to our members.

Small group sessions allow our members to make strength training a priority. These sessions are available several days a week to ensure that we can get and stay strong. Custom programing is available for our members who have specific goals or limitations.

How heavy is heavy?

I don’t want to be a body builder. Do I really need to bench press my weight?

I don’t like Turkish Get Ups. Why do we do them?

I heard a loaded carry should be 75% of my body weight for 100 yards. Is this true?

We will find many landmarks for activities such as these. It is important to train the body to maintain strength. Once we stop challenging ourselves or even just visiting our perceived limitations, we begin to lose strength and definition. Our work capacity lowers. Our ability to get up and down off the floor weakens. We lose strength. We fall. We break bones. We gain fat. We lose confidence.

WHY should we lift heavy?

Because we can, and because it will ensure that we can into the future.

what the fat

There are few subjects out there that are shrouded in more mystery, distorted with more bad information, and more coveted by the general public than body fat. Well today we are going to help you learn a little bit more about body fat, and maybe shed some light on a few really interesting – and life altering – facts about that porous, squishy, yellow tissue inside all of us.

Did you know??

We have the potential to develop an increasing number of fat cells into our early 20’s, but after that point we have the number of fat cells we will have for life.

Fat is essential for brain functioning, hormone production, and protection of our organs, however body fat over 25% for men and over 30% for women can become a health hazard! Especially when stored around our internal organs, excess body fat increases our risk of diabetes, heart disease, and cancer.

Did you know??

Obese children produce up to twice the number of fat cells as non-obese children. Obese 2 year-olds only have a 1 in 4 chance of NOT being obese by the time they reach the age of 35.

That means basically 25% of obese children will grow up to be obese! It’s vital that we introduce our children to healthy foods and the joy of movement when they are young. Go out and buy 1 new vegetable or fruit this week, one that even you have not tried before, and have the whole family try it! Make it exciting whatever way you can!

Did you know??

An abundance of fat cells directly leads to a deficiency of leptin – the hormone that tells our brain that we should stop eating because we are full!

As fat cells shrink, they produce less leptin which would make us tend to eat more because we are not being told as loudly that we are not hungry, making this a larger problem for people who were significantly overweight or obese as children and/or teenagers. Fat cells want to be filled with lipids. Help your body receive that “full” signal by eating whole/unprocessed foods at regular intervals while being aware of physical hunger vs fullness cues. Sometimes when you body tells you it’s hungry, what it really is asking for is water! If you haven’t had any water for a little while try drinking an 8 oz glass and wait 10 minutes to see if you still want to eat.

Here’s what you need to know for your weight-loss goals:

It starts with the liver: The liver is used to store glycogen (sugar) for reserves. As we eat, our body fills those reserves. It’s when we eat too much (simple or complex sugars) and the liver is at capacity that the remaining glycogen floating around gets moved into our fat cells.

If you want to lose fat, don’t engage in extreme diets! Stay consistent with your healthy habits and make little changes that you will be able to maintain for the long term. Fad diets and quick fixes that yield 30 pounds weight loss in 30 days for instance almost always result in your body losing mostly water and muscle in the process. This is why you often “rebound” back to your original weight shortly after quitting the diet, and sometimes even end up gaining more than you lost because your body is not happy with the yo-yo trend!

What happens when we “lose fat”? Through a series of chemical reactions, fat leaves the body through sweat and urine, but fat primarily leaves the body through respiration (breathing)! Help lose and or maintain body fat percentages by incorporating non-exercise physical activity every day like parking in the furthest spot at the store or at work, taking the stairs, or just playing with your kids and grandkids more often!

Deflating fat cells CAN be done! Two quick hitters to get started are to exercise at least 5 hours per week and get 7-9 hours of sleep per night. You might be one of those who think you only need 5 or 6 hours, and while that may be true for you to live and generally function, burning fat is hard work. Rest is key!

Self-Improvement Must Reads!

This week we share some books that we think everyone should read or at least be aware of. Self-improvement books can inspire us to make better choices and enhance our lives. Whether you are humming along in life, going through a transition, or are just a continual learner, we challenge you to check out some, or all, of these books. Keep learning. We may not always have time to sit down and read a book. A few ways to keep learning, on the run with tools like these:

• Blinkist
• Audible
• iTunes University/iTunes
• Podcasts (like Optimal Health Daily on Spotify or Precision Nutrition’s Eat, Move and Live Better podcast on iTunes)

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz.

The Four agreements offer a code of conduct that can bring about a feeling of freedom and happiness: 1) Be impeccable with your word. 2) Don’t take anything personally. 3) Don’t make assumptions. 4) Always do your best.

Think you’ve heard all you need to hear? Think again – Ruiz’s insight is the stuff of legends!

On Fire: The 7 Choices to Ignite a Radically Inspired Life by John O’Leary

After suffering burns on 100% of his body as a child, not to mention amputated fingers and more to boot, John O’ Leary learns that we might not be able to choose what life throws at us, but we can choose how we live our life. Get ready to be inspired!

Start with Why by Simon Sinek

You hear this often at Ellipse Fitness, “what is your WHY?” In order to achieve a goal, the WHY needs to be deeply personal and it needs be a driving force, or else this will probably be just another one of those goals we fall short of without ever really giving it an honest try. It’s not enough to say, “I want to lose weight.” The WHY might be, I want to be healthy so I can keep up with my grandkids or be there to take care of my spouse as we age! Almost as difficult as discovering your WHY in life is staying true to it and keeping it alive.

The 10x Rule by Grant Cardone

Think BIG! In this book Cardone discusses how to invest 10x more and reach 10x further. Success always requires more effort than we anticipate. Be obsessed with your goal. Find direction on how to shift your goals and focus to reach for more by working harder, building your commitment, and finingd inspiration to accomplish it!

The One Thing by Gary Keller

Gary encourages you to prioritize your to-dos by importance, become disciplined in what you want by creating a habit of it, do NOT multitask, visualize the steps to get to your goal, and never compromise your personal life for your professional goals…instead prioritize your work time to perfection!

What to Say When You Talk to Yourself by Shad Helmstetter

Negative programming prevents individuals from becoming and doing exactly what they want. Any amount of inspirational reading will only provide us with techniques that could work if put into practice. This book explains the principles of self-talk – a unique way of reversing negativity, optimizing outlook, focusing plans and achieving success. The key is in affirming, telling yourself the right things which then reflect in a more positive lifestyle. Sometimes it really can be that simple!

What are you waiting for??

Ready…Aim…Higher!

Goals! You just gotta have ’em!

It’s well into the new year and whether you had a resolution or not, you may have goals that have not come to fruition. It might just be how you went about forming your goal in the first place! Let’s talk about how to set solid and attainable goals.

Here’s a great example that I know many of us could work on: “I want to drink ½ my bodyweight in ounces of water every day for the next 30 days.” There is a how much, how often, and it is realistic!

Set a Deadline!

Just like an open-ended work project, you will likely keep pushing it off knowing you can do it tomorrow…or never. Consider having both short term and longer-term goals ranging from this week to 6 weeks to 6 months to a year. Your long term goals can have shorter sub-goals within them that will help you reach them – get creative! Just be sure to set a deadline.

Write it Down!

Why is your goal important to you? WRITE it down. If it doesn’t make you tear up a bit, it may not be important enough for you to follow through with! In the example above, drinking water, maybe you’ve been excessively fatigued, and you regularly walk around dehydrated. Your fatigue causes you to say no to playing with your kids, getting your “me” time running with your friend, or missing other life events that are important to you.

Writing goals and the “why” for them makes everything more real, and when goals are more real they are more attainable!

Be Prepared to Sacrifice!

Not everything of course! But if it required no changes to achieve your goal well, you’d have already achieved it now wouldn’t you?

You may want to ask yourself, “Is this something I’m willing to give up what I want NOW for what I want MOST?” If it’s not, you may not be ready for your goal. In our example of water, you may be craving that coffee, soda, or other habitual food/snack that is taking you away from your goal. There will be challenges along the way, but choosing rewarding goals will ultimately overcome and outweigh any strife involved in reaching them. Just make sure your goals are healthy and realistic!

Confide in Someone!

Share your goal with a confidant; a friend, your trainer, a family member, or someone you feel safe with but accountable to. Be sure to communicate to the person you share it with that you want them to hold you accountable! And that you want them to call you out if you are not taking proper steps toward your goal or perhaps taking steps away from it. One more thing that’s very important – don’t get mad at them for taking you seriously!

List Action Steps!

List at least 3 action steps you are going to take in order to achieve your goal. In the case of drinking more water:
1) I am going to buy a 40 ounce water bottle and make sure to consume 2 (assuming ~160 lbs person) servings a day.
2) I am going to keep the bottle with me wherever I go so I don’t have a reason not to sip regularly.
3) I will start by drinking 12 ounces of water first thing in the morning when I wake up.

Of course you can list more than 3 steps, you can even list steps you can take daily to move in the right direction, but the purpose of the exercise is not to get discouraged by those lofty goals you’ve set. Bring them down to Earth by listing concrete steps you can take to make them happen!