6 Quick Steps to Fitness Goal Setting

Are exercise goals really important? Well, I was talking with somebody the other day about training (exercising) and this topic came up. Here's how that happened.

After a brief discussion with this person, I realized they were not happy with the results they have achieved after years of training at the local "gym." Well, trying to help them in some way, I asked a very simple and obvious question (to me). I asked them what their goal was for exercising. There was a very long pause. The pause was long enough for me to realize that this could be a part of the problem. That's why I decided to post on this topic.

This is a very simple list by design. I could have made it longer and more complicated. But that didn't seem right. Please send me your comments on this or let me know of your personal successes when it comes to goal setting. I would love to hear about it.

On a personal note, the 2 most important things that have helped me in achieving goals in my life were #1 and #2. I still have the notebook I bought 12 years ago to write my professional goals in. I look at it often. Now more about the list.

1). What do YOU really want? Identify your goals. Keep the list simple and short. One or two things (i.e. lose 20 lbs, get fit enough to finish a 10k) and that's it.

2). Read Your Fitness Goal(s) every day. Review your goal(s) and the plan you have created to achieve your goal(s).

3). Create your plan to achieve your goals. Don't leave out any details. If this is where you get stuck. Get professional help. Write down your plan and read it every day. You must keep this vision fresh in your mind. Do all of this in your training journal.

4). Keep it real! Set ATTAINABLE goals. Don't set yourself up for failure but also, don’t set goals that are a slam dunk.

5). Tell everyone within 5 feet! If you are serious that is. Don't be shy to talk about your goals with anyone interested. Every time you talk about your goals with anyone that will listen, you are re-stating them to yourself as well. You must be accountable to yourself first and then anyone that can remember your goals enough to call you on them.

6). Keep track of your progress. Keep a training journal and use it every day. If this mission is important, write it down. You will love to look back on this journey later to appreciate every bit of sweat and effort that went into achieving your personal training goals. List your goal(s) at the front of this training journal so you can read it everyday.

Good luck! If you need help, email Eric and Darrell at info@fit224.com

2 Days To a More Stable Core… A Quick Look at Core Stability

Everywhere you turn you hear, “you need to focus on your core.” It is truly the deal-a-meal for the current fitness industry, only without the curly haired tank top dancing fiend. Most couldn’t tell you exactly what the core is or where it is. Not unlike our uniquely American inability to locate Wyoming on a map. We know that the core is right around the abdomen and lower back but, for the most part, we really don’t know what the core is.

I frequently find my patients state that they need to work on their core when I ask them if they exercise or are interested in advice on exercise. That’s where this blog post comes from. I will give you another couple hundred words or so about what makes up the core and then a simple 2 day approach to improving your core strength and stability. In later blog posts I will teach you more about different aspects to Core Training.

Nuts and bolts of the Core

The primary objective of the core is to stabilize the spine and lumbo-pelvic region and provide an efficient translation of force from the legs into the trunk and upper extremities. The human spine does not support itself independently of the supporting lumbo-pelvic musculature. The spine is most stable under submaximal musculature effort in response to the physical / biomechanical demand of life’s daily activities. The lumbopelvic musculature requires training in both strength and endurance to effectively protect the lumbar spine. The lumbopelvic musculature also requires training in both static and dynamic environments. When trained properly, a strong and stable lumbopelvic region facilitates the efficient transfer of forces from the ground to produce movement and generate torque at the extremities. You will find most athletic events require extremity strength and power. With this understanding, every person or athlete should begin with a foundation of improving motor control and muscular capacity with their lumbo-pelvic-hip complex. It is no coincidence that most people lack proper core stability and therefore suffer a higher frequency of lower back, upper and lower extremity injuries.

Here’s an example of a 2 day core stability workout that can be performed anywhere from 4-6 days per week (in alternating fashion for Day1 & Day 2)


Simple 2 Day Core Workout

Day 1 Linear Stability:

Tripod scapular push up

Mini Band Walking

Straight Leg Glute Bridge on Stability Ball

Day 2 Lateral & Rotational Stability:

Stability Push

Glute Bridge-1 Leg w/Leg Lock

Lateral Pillar Bridge w/Abduction

There you go. It is a simple start to core training.

I will elaborate more on the details to this Core Workout in later posts. If you have an urgent question, send us an email. Good luck sweating to the oldies and getting your Core strong.