5 Goal Setting Tips To Get Your Body In Shape
Having a clear goal & making small changes to your eating habits, exercise and lifestyle are essential. Here are 5 goal setting tips that will get you in shape.
1. Set a Goal:
Setting a goal is the first step towards making a change that will last. Follow these guidelines to make sure your goal is clearly defined:
A. Be Specific – Where you want to be when you reach your goal? Example – I want to lose 5 pounds of body fat.
B. Measure Your Progress – How will your track your progress? Example – I will weigh-in once per week
C. Achievable – What steps will you take to reach your goal? Example – I will exercise three times per week and improve my diet.
D. Realistic – Make sure your goal is realistic. Example – It possible to lose between 1 – 2 pounds per week.
E. Time-Frame – When do you want to reach your goal? Example – I want to lose 5 pounds by next month.
2. Turn Unhealthy Habits into Healthy Ones:
Unhealthy habits can be obstacles that hold you back from reaching your goals. Below is a list of unhealthy habits that you may have. In order change a habit, you must first be aware of what is causing the habit to occur (the cue). Habits usually involve a reward that reinforces the behavior. Understanding why your habits occur and how you help or hurt you is important for managing the unhealthy ones.
A. The Cue:
Once you identify the habit, focus on the “Cue” that occurs with the habit. Cues can include: Time, Location, People, Emotions, or Actions. Look for which of the cues are constant every time the habit occurs.
B. The Reward: What does the habit satisfy for you? Ex: Does hitting the snooze alarm give you satisfaction that you can sleep in for an extra five minutes without missing work? Try substituting your reward with a different one. Ex: Wake up during the first alarm and spend 5 minutes stretching. Does this give you the same satisfaction as before?
C. Create a Routine: Choose a new routine that is triggered by the cue: Example: I will get 7-8 hours of sleep each night and stretch every morning when my first alarm wakes me up.
Examples of Unhealthy Habits:
3. Track your Steps & Move More:
Make exercise part of your lifestyle! Start simple by tracking your steps each day. Calculate your average steps per day and set a goal to increase this number each week. Remember to consult your doctor, if you have pain or discomfort while increasing your exercise frequency.
4. Eat Smarter:
Eating less processed food and more fresh food will give you more energy and make you feel much better. Focus on nutrient dense food and include a variety of food on your plate including: whole grains, non-starchy vegetables, fruits, low-fat dairy, and lean protein.
5. Manage your Stress Better:
Take a deep breath and relax. Stress can be a good motivator to keep us going, but too much of it can lead to problems for our health and wellbeing. It is important take a break when you are feeling overwhelmed.
When you are feeling stressed, try to relax your muscles and focus on your breathing. Take five-slow, deep breaths and feel the air fill your lungs as your belly expands.
Transfitnation has been nominated for Best Personal Trainer on Long Island in the 2024 Best of LI awards. With past nominations in 2021 and 2022, we showcase our commitment to transformative fitness journeys. Our holistic approach, expert team, and supportive...
Here Are Our Top 10 Exercises To Get A Bigger Butt. Grow Your Glutes With This Free Butt-Building Workout. Squat, Step-up, Split Squat, Deadlift…
This article explores the popular idea of spot reduction, where individuals aim to target fat loss in specific areas of the body through exercising that area. We reveal the surprising truth that spot reduction is largely unsupported by scientific evidence. Instead, it...
Jill is a Certified Exercise Physiologist (ACSM), Certified Sports Nutrition Coach (NASM), and Certified Personal Trainer (NASM). She has knowledge and experience with corrective exercise and nutrition coaching. Jill is pursuing her Doctorate in Physical Therapy at...
Discover the transformative power of exercise for your mind, body, and well-being. Explore the emotional, mental, and social advantages of staying active. Boost your mood, reduce stress, enhance cognitive function, and foster meaningful connections through the holistic benefits of exercise. Embrace a healthier, happier you today!
Transfitnation and the Developmental Disabilities Institute (DDI) of Smithtown, have teamed up to launch an 8-week wellness challenge fundraiser from May 8 - June 30, 2023. The wellness challenge will raise money for DDI while promoting neurodiversity and improving...
This 30-minute Mother's Day workout is a 6-exercise bodyweight circuit designed for all fitness levels and ages. Each exercise includes three levels of difficulty - beginner, intermediate, and advanced. Set a 1-minute timer for each exercise and complete the entire...
Hypertrophy training and strength training require two different techniques and accomplish two completely different goals. The most important difference you will notice is the differences in volume and intensity. Today, we will define each type of training, the different levels of volume and intensity required, and the benefits that each type offer. We will summarize the key differences between them, determine which type of training is right for your personal goals, and how to best incorporate each training type into your workout routine.
Tips and creative ideas for eating healthy during inflation. It acknowledges the significant increase in natural and organic food prices. It suggests ways to shop smart and cook efficiently to save money and eat healthy foods. Finally, after applying these tips, the article shows an example of what a meal plan might look like for a week.
A personal training success story by Charles Armstrong - from overweight to beating cancer and achieving his fitness goals. Charles describes how Transfitnation helped him through the most difficult years of his life. From Overweight to Beating Cancer - My Fitness...