“I’m not going to do that. I’m fine and that’s just not going to happen”.

OK.  That’s your choice, but you’re going to have to accept the reality that it will take longer to reach your goals.  My old boss used to say, “you get what you measure”.  If you don’t have a way to measure your progress, you’ll never know when or how long it will take to get where you’re going.  You’re just guessing.

I had this picture in my mind every day while training for the climb

Information gives you a realistic picture of how much weight you can expect to lose and how long it will take to accomplish the goal.  Here are four ways you can stay on track toward your goals.

1. Be clear. Before you begin tracking the progress toward your goal, you’ve got to have a good goal.  Your goal must be crystal clear. You should be able to create a picture of what your goal looks like. A goal like “lose weight” is junk. It’s meaningless.  Think differently. How will your life be different when you’ve lost 10, 20, or whatever number of pounds you want to lose? What will you do with your life that you aren’t able to do today? If you really want it, find a picture of your goal and post it on your bathroom mirror. Each day when you brush your teeth you’ll see your goal.

2. Know how much you need to eat and keep track of what you eat. Everything, no exceptions. Yes, it’s boring and a pain in the butt. But you’ll have a much better idea of what you eat, when you eat, and why you eat.  These are important things to know. Without this info, everything else is just a guess. You’ll probably be surprised at the number of calories you’re taking in, as long as you’re being truthful with yourself. You’ll also find that you eat certain foods in certain situations. If you’re a data geek like me, you can use a device like a BodyMedia FIT to take control and achieve your weight loss goals by knowing how much you burn.  If you’re a member of LifeStyles Fitness Center, you have access to a great tool called DotFIT that can help you with this part of the process.

3. Get a heart rate monitor. This little device will tell you if you’re really working or if you’re just kidding yourself.  I use mine religiously.  There are times when I might think I’m working hard and I’ll check my monitor, only to realize that I’ve got a long ways to go.  Here’s an article I wrote about how to select a heart rate monitor.

4. Have someone you’re accountable to.  That’s where a good trainer can help you.  We’ll ask questions, observe, develop plans, and push you to try things you might not do on your own.  Ultimately, our goal is to help you reach your goal.

Put these four things in place and you’ll be on your way to reaching your own goals.

I showed them to one of the trainers at LifeStyles and she came up with several more right on the spot. I think we’re on to something here. Maybe I’ll have to do a whole series of workouts called “How to exercise with goofy things around your house”.

Try these 12 exercises as a quick circuit and you’ll find yourself working up a sweat pretty fast. I’ve also included a short video of the exercises below. Pick up a set of sliders, try it out, and let me know what you think by leaving a comment below.

1. Slide outs
2. Alternating slides
3. Pike
4. Mountain climbers
5. Oblique mountain climbers
6. Jacknife
7. Atomic push up
8. Army crawl
9. Hamstring curls
10. Single leg hamstring curls
11. Reverse lunges
12. Lateral lunges

The Tri-County Business Referral Group is sponsoring a free seminar titled “Healthy Body, Full Pockets” where you’ll learn tips that you can put into action right away to improve your success. The seminar is scheduled for Thursday, August 6, at 7PM at the Bolingbrook Recreation and Aquatic Center (200 S. Lindsey Lane).

It’s free, it’s sure to be entertaining, and you’re sure to learn a few great ideas. (Best of all, I’ll be the presenter!)

I hope to see you there!

Starting June 6, I’ll be leading a program to help you prepare for a 5k event. Whether you want to run, walk, or do a combination of both, this program will help you get ready.

In addition to group workouts, we’ll be bringing you up to speed on many different aspects of the running experience. Here are some of the topics we’ll be covering during the 10 week session:

• Selecting the right shoes for your feet
• Clothing – Look good, run great
• How to develop the habit
• Making sure your training program fits you
• Warm up techniques
• The right way to run
• Pacing
• Hydration and food
• Strength training for runners
• Injury prevention
• What to expect on race day

This 10 week program is only $110 for residents and $132 for non-residents. Click here to learn more and register!

Got questions? Ask me and I’ll be glad to answer.

Ready, set, go is designed for those who are interested in completing a 5k. Whether you’ve never run or it’s been awhile since you’ve tried, if you’re ready to give it a shot this is the class for you. Run it walk it, either way, you’re welcome to join is for this program. In addition to group run/walk sessions, we’ll also be making sure you’ve got the right shoes, the right clothes, proper running mechanics, reviewing strength training techniques to get the most from your workout, nutrition, and more.

Strength on the Rocks will be using the Annerino climbing wall to develop strength, stability, balance, power, mental focus, and have fun at the same time. If you’ve never used the climbing wall, or never thought of the wall as a training tool, you’re in for a treat!

Registration opens for both sessions in a couple weeks. In the meantime, let me know if you have any questions.

We’re also currently preparing the calendar for the fall classes. In addition to the normal aerobics classes already offered by the Park District, what else would you like to see? This is your chance to think outside the box and let me know what fresh new programs you’d like to attend.

Leave a comment below on what you’d like to see!

For the entire month of March, each visit to the Lifestyles Fitness Center will earn you one entry into the March Madness contest. That means each time you come to use the fitness center for the cardio equipment, weights, Personal Training sessions, racquetball, climbing wall, cycling, aqua, or any aerobic classes, you’ll be able to enter. The more times you work out, the more chances you have to win!

The drawing will be held on March 30 when one lucky winner will win a March Madness party for 10 at Ashbury’s Clubhouse at Boughton Ridge Golf Course. Additional prize drawings will be held for dinner for 2 at Ashbury’s, a free massage, and Personal Training sessions.

The contest is open to all Lifestyles Fitness Center members and class participants.

But here’s the real question…

Which member of the Blue Team is going to win the contest? Tell me what your plan is to win!