Goal Setting

4 Keys to Break that Plateau

No matter what the reasons may be, hitting a plateau is inevitable. The core of the following steps is consistency. As long as you can be as consistent as possible, typically the results you seek will follow. Over the years there are a few things I question every client when we re-measure and re-evaulate. Hopefully one or a few of the following will help you get back on track to being a healthier, happier you.

1. Check sleep patterns. Ultimately you want to follow your own natural Cyrcadian rhtyhm, which can be taught. Its generally pretty simple. Go to bed when you are tired. When you start doing this you will find it becomes easier and easier to wake up. Eventually the completion of this training will cumulate with being able to wake up naturally. So if you dont get woken up via the pesky alarm clock, you are in the right zone. Getting proper rest can do a number of positive things for the body and mind, including reducing stress hormones, helping your body heal and repair to keeping your inflammation down and immune system optimal.

2. Avoid anything processed. There are a number of reasons for this. For starters, the body was not meant to process chemicals and additives. Packed and processed foods are more expensive than whole foods and are lack the nutrient density that whole foods do. Additionally you will find that the increase in nutrients (micro and phyto mainly) will see you with an increase in energy and mental sharpness. The benefit is greater fat loss.

3. Log it. As simple as it sounds. When you track what you eat, and even track your workouts, you can usually ensure consistent progress, even in small chunks. Ive included some great examples here. Biggest point is to keep it simple. Do that and you should find success!

4. H2O. Get plenty of it. Sure there are lots of formulas that suggest how much you should consume. But bottom line, drink as much as you can. If you can get in a gallon per day you will see energy increase, bowel movements get more consistent and you will get sick less often.

 

Try them, get back on track and let me know how it goes. If you still struggle, feel free to contact me at any time!

To your health!

Kevin


Get SMART with Goal Setting!

So, you have a goal, something to work for? If you do, thats awesome! If not, find something to achieve, even something small. We have all been there. We decide we want something and say “I want that” or “I want to do that”. You all know what I am talking about. Its akin to January 1st and a resolution.

But its different this time. Isn’t it? And it WILL be! It doesn’t matter whether its to lose 20 pounds of fat, walk or run a 5k or marathon, or even step on a stage in a tiny thong or bikini and strut your stuff. What matters most in this goal, is setting a plan. And being SMART about it. SMART goal setting is a great, simple way to both analyze your goal, and make sure you have a proper plan in place to hit that goal. Let me explain a little bit about how this works.

While no one part is greater than the whole, lets break it down for you! I will use running a 5k as an example, but keep in mind that it can, and does translate well to ANY goal you want to accomplish!

 

S – Specific - Run a 5k. Not just as simple as that. What I always recommend to my clients is to pick an event. It doesn’t matter if its your first 5k or your 100th 5k, it just matters that you have picked your event. Now sign up for it! Once you have paid your entry fee, you are now locked in. Now we can break the rest of your SMART goal setting down for you.

M – Measurable - Well we know 5 kilometers is measurable. Now what we need to do is set up your training plan so you can cross the finish line with confidence! What you do is you break down your training time into segments. So if your event is in 3 months, break it down into smaller chunks. A goal for each month, or week makes the whole event manageable and enjoyable!

A – Achievable - Always pick a goal that is attainable for you and your abilities. Lets say its your first 5k event. Likely, your goal isn’t to win it, but to do the whole thing, and not feel dead at the end! Walk, Jog or Run, it doesn’t matter how you get there, only that you are bettering yourself!

R – Realistic - Don’t shoot for the stars right away. If you want to compete in an Iron-Man event, but never done a 5k before, start with the 5k, progress to a 10k. Advance to short duathlons (run-bike-run) and then short triathlons (or even relay versions). Crawl, walk, jog, run….you get the idea!

T – Timely - Sticking with the 5k theme, if you have never done a 5k and you want to run it, don’t pick a 5k that’s in 2 weeks. Give yourself some time to train for it.

 

With proper goal setting, proper training plans fall into place. As such, you will significantly reduce your risk of injury, stay healthier, and be more able to enjoy the process. The goal is the reward for your plan, your work and your consistent determination to accomplish your goal. And remember, we at Strong Point Fitness are here to help you! Real people getting REAL results! To your health!

 

 


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