Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training www.personalpowertraining.net Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week 9 Ideas to Help You KEEP Your Fitness Resolutions This Year If you’re like more than 80 percent of Americans, you made at least one resolution this year. And chances are pretty good that it has something to do with weight loss, improved eating habits, or getting healthier. Resolutions are great. Research has shown that people who explicitly make resolutions are 10 times more likely to attain their goals than people who don't make focused resolutions. The problem is that more than half of all people abandon their resolutions within the first three months of the new year. If you are among the multitudes who set losing weight, improving your nutrition, or achieving better overall health as one of your resolutions for 2007, there are some very concrete steps you can take so that you actually adhere to them. It doesn’t matter if you’ve never kept a resolution in your life – you can do this, with a little help. Don't go it alone! Get professional assistance in the form of a qualified personal trainer. It never fails. The new year rolls around, and you think to yourself, “This year, I’m going to do it. I’m going to be disciplined enough, focused enough, committed enough to stick to this resolution.” And then, when push comes to shove, you somehow fall down on the job with regard to that discipline, focus, and commitment. That’s precisely when it is so beneficial to have a professional in your corner to support you, encourage you, and teach you the best ways to achieve your weight loss, fitness, and nutrition goals. Studies have shown that employing a fitness professional to help you reach your goals more than doubles people's success rate. 2.      Choose an obtainable goal. Resolving to look like a super model is not realistic for most of us, but committing to a weight training program three days a week is very possible. A personal trainer can help you define your goals, as well as help you set a realistic timeline for achieving them. 3.      Create a game plan. This dovetails with the goal-selection segment. The most important thing in sticking to your resolutions is making them realistic. The second most important thing, though, is creating a plan to achieve those goals. Again, a personal trainer can be of enormous help when it comes to creating a personalized nutrition and exercise plan that will work for you. 4.      Break your resolution down to make it less intimidating. Rather than focusing exclusively on one BIG end goal, chop it into smaller pieces. Setting several smaller goals you want to achieve throughout the year will make reaching your ultimate goal much easier. For example, if your resolution is to train to run a marathon, your smaller goals could be running 3 miles a day for the first couple of months, adding time and distance as you move through the year, as well as incorporating strength training to increase your muscular endurance. 5.      Have a contingency plan. Don't assume that sticking to your resolution will automatically be smooth sailing, regardless of how determined you are. Know ahead of time that you will likely hit bumps along the road to your resolution and have specific backup strategies in place to help you overcome them. What will keep you from skipping your workout or stop you from having that latte on your way to work? Another way a personal trainer can be effective is in helping you anticipate your stumbling blocks and creating ways around them. He or she will keep you accountable and focused on achieving your goals. 6.      Give it time. Most experts agree that it takes about 21 days to create a habit and up to six months for the behavior to actually become a part of your daily life. A trainer will help you stay motivated and focused on your ultimate goal. 7.      Reward yourself for each milestone you hit. If you've stuck with your resolution for two months, treat yourself to something special. However, be careful of what you use as your reward. If you've lost 5 pounds, don't run out to celebrate with pizza and beer. Instead, treat yourself to something healthful, relaxing, and supportive – like a professional massage or a manicure. 8.      Remain flexible. Keep in mind that things change frequently. Your goals and needs may be very different in April than they were when you first made your resolution in January. Embrace this change, and ask your trainer to help you adjust your resolution accordingly. 9.      Write down your resolution and record your progress. You’re likely aware of the "SMART" acronym for goal-setting. Make sure your goals are Specific, Measurable, Attainable, Realistic, and Timely. Keeping a record helps with all those aspects of setting and achieving your goal. Are you ready? This year, your resolution does not have to crash and burn by the first of February. You can set a weight loss, fitness, or health goal and actually achieve it. If you follow these steps, you will have greater success than you’ve ever experienced in the past, even on your own. But if you are really determined to create a new you this year, consider all the benefits of having a qualified personal trainer in your corner. He or she will help you set realistic goals, create a game plan, break the goal down into smaller components, help you plan for roadblocks, keep you accountable, and enable you to achieve your goal by the date you set for it. Here’s to you and your resolutions. Make it a great 2007! Post a comment in our blog, here. Featured Exercise Running the Stadium Stairs Running up and down the stairs at your local high school or college stadium is a great no-cost, outdoor workout. Your goal should be to sprint to the top of the stadium, then walk down the stairs. Remember, safety first! As soon as you get to the bottom, sprint back up to the top, and repeat. This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof Sprinting the stairs is a common exercise for all levels of athletes, and who among us doesn't want the lean, muscular shape of an athlete? So stop complaining about not being able to afford the fancy equipment. Go to the stadium and run your butt off! You'll get a tight, firm rear because you'll lose that fat from your behind - and everywhere else - as you burn the calories by running up those stairs. Ask Scott White | Personal Trainer Question My brother-in-law and I have been having a debate. He says that exercise is important for the physical body, but that's where the benefits end. I've heard that exercise also helps you keep your mind healthy. Is there any truth to that? Scott Responds This is an easy one - you are correct. One of the most amazing things science has focused on recently is just how much our bodies affect our minds. Exercise Counteracts the Effects of Stress Stress has become perhaps the greatest modern medical problem. It is believed that as many as 90 percent of all doctors' visits are stress-related. If this were the only problem exercise could help relieve, it would be more than enough reason to adopt a lifestyle of proper exercise and staying fit. Proper exercise relieves stress by providing a way to release tension and enabling the body to enter a healthier state of relaxation. Exercise Increases Motivation, Happiness, and Vitality It has been known for millennia that exercise can bring about a healthier mental state. Only recently, though, have we learned some of the reasons for this. One reason is psychological. Exercise provides a diversion, the potential for social interaction, and a sense of self-mastery. Other reasons are biochemical A good workout causes the body to produce chemicals that directly affect the brain. These endorphins are natural mood enhancers and cause good feelings. In fact, exercise can be such boost to our overall happiness that people experiencing depression are often prescribed regular exercise (among other things) as a means to help them to cope. Other bodily chemicals that increase as a result of exercise (the neurotransmitters norepinephrine, serotonin, and dopamine) also have a direct effect on how you feel, in general. A good workout will provide enough of a joy boost in the brain to last anywhere from 2 to 6 hours. Exercise Affects the Overall Health of the Body Although it may seem like a contradiction, our fast-paced world has turned out a lot of couch potatoes. Sitting around can create a lack of sufficient oxygen to the brain, which in turn, can affect the heart. This, then, can affect the liver and other organs. A good dose of exercise can revitalize the organs, often bringing about a restoration of health - and good health makes itself known to the mind! People who are prescribed exercise for their health issues often find a restoration of the quality of life they thought they had lost! Enthusiasm for living often is also restored. Overall, the human body is wonderfully complex. But it is also designed to work. So much so, in fact, that it often simply does not feel right when it is not operating in its optimal capacity - and this can only be achieved with a healthy amount of exercise, at least three times a week. Got a Question? Got a question? Send it to us at Ask the Trainer. We personally answer as many questions as we can. Your question may be used anonymously in the newsletter unless you ask us not to. Issue 14 January 1, 2007   Happy New Year!   Make any resolutions? Do you have a game plan for achieving them? How about writing them down and/or telling someone what they are? Those two things alone will give power to your resolutions and go a long way toward helping you keep them.   Wishing you peace & prosperity in 2007!   Click Here To Buy! Are you ready to create your own fitness program so that you can lose inches, build muscle, shed fat super fast, and feel absolutely amazing? Get your Personal Power Training Fitness Design Kit! Learn how to design your own exercise program so that you can meet your personal fitness goals. Fitness Boot camp! Starting February 5, 2007 Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Scottsdale! 3 times a week - M/W/F - 5 a.m. Enroll now! To learn more, click here.   Click to Buy CD! The Work Out CD Learn the basics! This CD offers the fundamentals of exercise and nutrition so you can tailor your fitness program to your needs. To learn more, click here.   Personal Trainer Success Secrets Quote "Respect your body, mind, and spirit. You can't put crap in and expect greatness to come out. Put greatness in (organic food, exercise, relaxation, love, etc.) and you will get greatness out." ~ Scott White ~ Definition of Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition. Fitness model? Want publicity? Click here if you want to be listed as a fitness model on the Personal Power Training site.   Click Here to Buy!   Have you been looking for the secrets that will help you break into the fitness modeling business? Learn how with Scott White's How to Become a Fitness Model eBook.   Success Stories! Share your fitness success stories with us and receive a free copy of Scott White's Personal Power Training Daily Log Pages. Send your success story by clicking here.   You are receiving this newsletter by request. To subscribe, click here. To unsubscribe, click here.