Fitness Goals

Fitness Goals

Fitness Goals

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  • 4 Answers
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    Brian Tracy is the author of a very powerful book called Goals! I suggest you read it. In it he states, "any goal not written down is just a wish."  How many times have you said you were going to lose a certain amount of weight? Just stated it, without writing it down, formulating a plan, or periodically measuring your progress. Well if you never have written it down you also probably did not reach the goal and you are not alone. The majority of us will never reach a goal unless it is written down in the present and personal tense with a timestamp on it.

    For example here is one way to write a goal down, "I will lose 20lbs and weigh XXX on the Friday of Memorial Day Weekend."

    Please consider the following when deciding on a goal.

    1. Make sure it is a realisitic and motivating.

    2. Make sure you have a safe, effective but flexible plan to achieve it.

    3. Periodically measure your results along the way. I suggest 2x weekly.

    4. If there are setbacks, accept them and move beyond them. Use a minor setback as an opportunity to leap foward.

    5. Frequently review your goal and plan. In the face of new information, is the goal realisitic? To simplistic? If so, rewrite your updated your goal and plan. then continue on to success.

     GOOD LUCK!!!

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  • 2 Answers
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    A , Fitness, answered
    There are four must-do exercises to keep you moving on the right path of your fitness plan:
    • Define what fitness means to you. Be clear, focused, and realistic about your definition of fitness. Create your fitness goals from your definition.
    • Paint a mental picture of your fit and healthy life four weeks from the start of your program, and then through each quarter, year, and three years from now.
    • Create a strategy to achieve your goals. Avoid over-promising and under-delivering when it comes to making your fitness strategy. Think of a way to reward yourself at each milestone that reinforces the new life you are living.
    • Commit and prepare to not quit! Conquer the fear, uncertainty, and doubt that may hold you back.
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  • 2 Answers
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    A , Fitness, answered
    Most important exercise
    If you are just beginning to exercise to lose weight or get in shape, don't try to do too much. Overexertion can cause injury. In this video, I will talk about the very first exercise goal you should have for yourself if you are beginning to get in shape.
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  • 2 Answers
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    The best exercise to correct forward head posture is to perform chin tucks or cervical retraction exercise. To perform this exercise follow the steps below:

    Preparation

    1. Being by sitting with your back flat against a wall.
    2. Place a pad, or towel behind the head.

    Movement

    1. Draw the navel inward to stabilize the spine.
    2. Relax the shoulders.
    3. Slowly push the head straight backward in to the towel or pad.
    4. Hold the position for 5 seconds and relax.
    5. Repeat movement for 3 sets of 8 repetitions. Perform the exercise daily. 
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  • 3 Answers
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    A , Fitness, answered
    If you get sidetracked from your fitness goals, don't give up! Sometimes we all fall down. That doesn't mean that all is lost! Refocus your energy and start again. Revisit your goals and determine where you may have encountered too large an obstacle to overcome. Once you have identified a "problem area," list the strategies you'll use to overcome that problem next time. Where there is a will, there is way! Be the problem solver!
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  • 5 Answers
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    You can stick to your fitness and diet goals by making changes that are sustainable for YOU, and asking yourself if the changes are sustainable short term, or long term. This way, you are setting realistic expectations for yourself and staying completely aware that in order for you to stick with new healthy lifestyle changes long term, they have to be realistic for YOU.

    It is also helpful to have a support system of likeminded others to connect with during adversity when old unhealthy habits want to come around, and stay around too long. 

    Be kind to yourself through the process and know that every day is not going to feel like your best day! This is a life journey. There will be ups and downs. The important thing to remember is that you are now on the path to making your health a priority.  If you miss an exercise or make an unhealthy meal choice, don't allow yourself to feel discouraged or feel you have failed. Instead, know that with each next decision and action you make, you have the power to make healthy change.  Mindset is a very important part of sticking to our fitness and diet goals.
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  • 1 Answer
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    A , Physical Therapy, answered
    To achieve a fitness goal, break big dreams into small-enough steps. Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle—and succeed at—more difficult tasks. Don't disdain easy choices. If you start every plan with "Make list," you're guaranteed to check one box off quickly (once you finished making the list). That's no joke: a study on loyalty programs that aim to motivate consumers found giving people two free punches on a frequent-buyer card encouraged repeat business. So break hard jobs down into smaller line items, and enjoy breezing through the easy tasks first.
  • 1 Answer
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    A , Physical Therapy, answered
    To achieve a fitness goal, give yourself a medal. Don't wait to call yourself a winner until you've pounded through the last mile of your big dream marathon or lost every unwanted ounce. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Blast your favorite tune each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group. Or download the "Attaboy" app for your iPhone or iPod to enjoy a stream of compliments whenever you need to hear it.
  • 8 Answers
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    A , Internal Medicine, answered

    Without marrying or supporting a plastic surgeon? Spot exercise doesn’t reduce that spot or area—in fact it does the reverse—it builds muscle in that area; but general exercise does. The best way to reduce fat from your thighs or anywhere on your body is a combination of cardio and strength training.  Do the cardio first so you don’t tire yourself out with the strength training. But definitely don’t leave out the strength/resistance exercises. A pound of muscle uses 75 to 150 cals a day whether you consciously use it or not—so building muscle is key to losing weight from exercise.  To work your legs directly, try a seated leg lift, wall-sits, and step taps. 

    Check out www.sharecare.com or YOU: On a Diet for more resistance exercises for your legs.

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  • 4 Answers
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    A , Fitness, answered

    Having long-term and short-term fitness goals is an important part of a successful plan.
    Just as, if not more important is the TYPE of goal that you set (Qualitative/Quantitative or Habit/Outcome).

    An example of an outcome goal would be to lose 20 pounds. An example of a habit goal is to eat 4 meals per day, drink 96 oz. of water per day, read for 15 minutes per day and exercise 4-5 times per week.

    The habit goals, when properly set and executed, will lead you to the outcome.

    To me, a long-term goal is anything over 3 months. I like to see people set short-term goals monthly, weekly and immediate (daily).

    This style of goal setting tends to keep people engaged in thier goals and focused on thier actions and habits. It is much easier to measure short-term or immediate goals than it is long-term goals. 

    Summary

    Having long-term goals is important because you must know what you are achieving.

    Having short-term goals is vital because it keeps you engaged and focused.

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