Goal Setting 101

Setting goals will enable you to eliminate the distractions in your life and help you to focus on the really important things.  By knowing exactly what you want, you're able to concentrate on specific areas with more accountability and focus. Goals allow you to get more things done so you can achieve more.  Who doesn't want to achieve more?

I like to take one large goal and break it into smaller, more attainable "mini-goals".  This will give you the direction you need if you get off track.  Goals create steps.  The old saying goes, "How do we eat an elephant?" Answer: One bite at a time. No matter what task I have to tackle, I often can't do it all at once.  I can, however take small steps toward completing the task.

Always, always, always write down your goals! Set small, measurable, and attainable goals.  Focus on getting the result that you want.  Why did you set this goal?  Why is it important to you?  Make a commitment to yourself, and then take action with your end-result in mind.  Use your time wisely and work hard.  Don't waste your valuable time and energy with filler.

Tell everyone you know about your goal.  You have probably heard this a hundred times, but it really works.  This will create accountability, and the more accountability, the more likely you are to succeed!  But, be careful with ones who won't support you, don't share with them.

One more thing.... "TODAY, not tomorrow" is critical.  Don't put anything off until tomorrow...it will never get done.  Besides, if it were really important to you, then why would you wait?  Do it TODAY!

What is your Goal?

Let me help you accomplish your goals in 2012.  I want you to have a "NEW" goal in 2013, not the same one you make this year.

Define - Plan - Commit - Take Action - Make No Excuses - Be Persistent- Read Your Goals Daily - & Never QUIT!

Happy New Year!

Get Fit Without the Gym,
Mark

Fat Loss for a Lifetime?

The weight loss industry is a multi-billion dollar business with all sorts of pills, potions and fat burning systems hitting the market on a daily basis. The fact that the majority of those quick fix promising methods disappear as quickly as they came does nothing to dissuade the general public from believing that the newest one will be better than the last. Unfortunately, the sad truth is that none of those systems are ever likely to work, especially not over the long haul, and not enough people understand that the only way to lose weight is to adopt a healthier lifestyle through diet and exercise.

One such person who does understand is Mark Rogers, a fitness professional who focuses on personal training in the Tri-Valley area. The issue of obesity is on a global scale, but true help starts at home, so Mark has his skills finely tuned to help you lose fat in Pleasanton, California, where he lives and works. His 3 areas of expertise are helping people with fat loss, reducing stress and toning up, and by passing on his knowledge over the past 10 years he has helped many Pleasanton residents accomplish their goals.

Many wonder if fat loss can be maintained over the course of a lifetime, and although the simple answer may be yes, the truth is a little more complex.  Many people yo-yo between obesity and weight loss because they don’t understand that reaching a goal does not mean they’re done, but rather just beginning a lifestyle centered upon health and fitness.  The best way to get around the yo-yo factor is by understanding that complete health, both in mind and body, and not focusing on the fat is the only way to lose weight and keep it off for life.

It all begins with changing the eating habits that have put you in the position of being overweight; cutting out the fatty foods and reducing the number of carbs that you consume, this can be done by finding healthy alternatives to the foods that you love.  Replace those candy bars and salty snacks with fruits and veggies, which will not only help you meet your required daily intake of both, but will also help you avoid those major sugar highs and crashes associated with too much sugar intake.  Fiber also plays an essential part in a healthy, properly functioning body, and taking in at least 25g per day will help keep you running regular.

Exercise is vital, particularly if you have lived a sedentary lifestyle for a while, start off slowly by walking a half hour per day, or even cycling to work if you live close.  Better yet, think about how much money you have wasted on those “lose fat quickly” systems discussed earlier, and instead of throwing more money at a lost cause, put it to better use by hiring a personal fitness trainer, like Mark Rogers, who can customize a training and nutrition program that will have you choosing a lifestyle based approach to fitness in no time flat.

Stressed Out in Pleasanton Part II...

continued from Monday...

I remembered a theme that always seemed to float to the surface while surfing the web for information on stress, that is, exercise and diet can have a significantly positive effect on negative stress.  I use the term negative stress because I’ve learned there is also such a thing as positive stress. One might experience positive stress by taking a ride on a roller coaster, going skydiving, or racing a car around a track.  Positive stress is typically associated with an exhilarating feeling, and is often thought of as something that keeps us young and offers us a vibrant life style. Positive Stress has been clinically shown to extend the quality of life for many people.  So, that said, I am referring strictly to negative stress and how one might be able to combat it’s deadly effects.

Now where was I? Oh yeah, exercise and diet and how these two things seem to be the keys to combating the effects of negative stress.  I decided to focus first on the diet, and as you may have read in previous articles I’ve have written, my diet now consists of only 100% organic foods. As a result I’ve lost weight and have more energy.  After having addressed the diet I decided to dive head first into the world of physical fitness. I eventually decided it was best to work with a Certified Personal Trainer.  I was fortunate to find Mark Rogers who works out of the Try-Valley area.  He quickly took me under his wing and has been guiding me along the way toward a stronger, leaner and more energetic me.  After just two weeks with Mark I found that all of my negative stress related symptoms had vanished.  I felt great, my skin looked vibrant and  I had tons of energy.  Once again the bedroom became a place where I did more than just sleep and or work.  So all those people who kind enough to write about negative stress and how exercise and diet can combat its effects on our health, were absolutely right. As a result of my listening and applying those two simple remedies I have truly changed my life for the better.

The best part it was easy once I made up my mind to do it. Organic food is not difficult to find, even Safeway has a huge selection of organic products to choose from. My exercise routine is anything but routine. Mark makes it fun and is always changing things up, and best of all, its quick and effective. Thanks Mark your awesome!

So, if you’re feeling the effects of negative stress, try changing your diet, and most importantly get out there and exercise at least three to four times a week for just 30 minutes. After all exercise is positive stress and positive always kicks negatives A _ _ .

Cheers!

John-David Enright

~ Satisfied Mark Rogers Fitness Client