Setting Realistic Goals

As we’re now in January I’m guessing some of you made a New Years resolution or at very least set yourself some goals for 2011 (well done if you did). I did, and I’ll share with you exactly what mine is: “My goal for 2011 is to build up my fitness business to a point were I can work part time with my current job and spend the other 2 days of the week working on further increasing and growing my business.” There, it’s out there for the whole world to see! It somehow makes it very real now. It’s not just an idea I have in my head, it’s a realistic, attainable goal.

"A goal is not a goal unless it is written down"

The purpose of this blog is to try to make you realise that for a goal to become real, it has to be specific, measureable, attainable, realistic and time specific. It has to be something that you are 100% dedicated to achieving, not 75%, nor 90%, but the full 100%. Set yourself a goal, one that really means something to you and then break it down into easily achievable chunks, weekly then monthly. You are more likely to reach your end goal.

If your goal was to get fit, is going from no exercise to going to the gym 3 times a week really something that you can sustain beyond January? Are you still going to be attending the gym in 6 months time? Because that is how long it takes a lifestyle change to fully become your new way of life. Six months......most people who set themselves a fitness based resolution have given up within 6 weeks!

Surely it would be more realistic & achievable if you set your sights lower to begin with, say, go to the gym once a week, then, once you’ve achieved that you’ll feel good about yourself and probably want to extend that to twice a week. Once you’ve managed twice a week for a period of time, then, and only then, add the third session. Before you set your sights on a marathon, sign up for a 5k run!

Set yourself REALISTIC & ACHIEVABLE goals.

Healthy eating, or the dreaded diet, is another great resolution made on 1st January by millions of people. But how many of those actually stick to it beyond January? Research shows that the average diet in the UK last between 7-10 days. And why is that? Because it is usually an unrealistic goal in the first place!Start slowly and introduce healthy foods gradually. Are you physically and emotionally ready to completely change your eating habits over-night? My guess is NO, you’re not ready.

So, to conclude, goal setting is great, provided it is done sensibly. Goals should be specific, measureable, attainable, realistic and timed.

So what do you want to achieve in 2011? Think about it, believe it and make it happen!

If you need any help setting or achieving any fitness or nutrition related goals then i’m always willing to lend a hand.

Look me up and give me a call.

6 ways to....Burn more calories when you workout

Welcome to my first ever markefitness blog!

Seeing as it's January and most people are looking to lose weight, exercise more and start eating healthy, I thought what a great blog to get 2011 underway.

6 ways to Burn more calories when you workout.......

1. GET HEAVY: The heavier the weights you lift, the more muscle fibres you'll recruit and the more calories you'll burn. Also, try running/walking with a weighted rucksack (no more than 5kgs so as not to change your running gait)

2. KEEP MOVING: Don't sit there and rest between sets, keep moving! Try 15-20 lunges, squats, press-ups and star-jumps one straight after the other in a circuit. Repeat 3 more times.

3. MULTITASK: Go for exercises that work the upper and lower body together. Try swimming or rowing. Also try and do squats with an overhead press or lunges with a bicep curl. This way the heart rate will stay raised and therefore burn more calories.

4. SLOW DOWN: Try doing your toning and strenghthening exercises slower! Lower for 4 seconds and raise for 4 seconds. The muscle will be under tension for longer, will be working harder and therefore using more energy (calories)

5. MIX IT UP: Try interval training: mixing bouts of high intensity with medium and lower intensity work. This can be done whilst running, cycling, swimming, weight training. You'll work at a higher intensity overall and burn more calories than if you were to exercise continuously at the same pace.

6. ROCK ON: Research has shown that we subconsciously match our pace to the speed of the music we work out to. Put together a playlist of up-tempo dance or rock tunes to keep your work rate high throughout your session.

I hope these have been useful?

If you have any questions on any of these points or any other fitness related questions, please feel free to email me on tony@markefitness.co.uk

Yours in health

Tony