It’s that time of year!

Time to take an honest assessment of where you are
in life, and decide what you’d like to achieve
in the upcoming year.

It’s a sad fact that the majority of folks NEVER
see those resolutions come to fruition. That’s
why today, I’d like to share with you a few tips
that will help you stick with your resolutions, no
matter what – creating a NEW YOU in 2012!

The major reason people don’t follow through on
their resolutions is FEAR. Change is scary, and
committing to change is a scary endeavor. But
follow these tips and you should be able to nip
fear in the bud and actually accomplish what you
set out to achieve in 2012!

Get Serious - If you make “another resolution”
it’s going to be just that, another resolution.
Make a resolution because you want to change
something. Don’t do it because everyone else is or
because you feel like you have to. Get serious
with yourself and do it because you want to.

Chunk It Down - However big your resolution is,
chunk it down into bite size pieces. Let’s say you
want to lose 80 pounds this year. Chunk that down
into a smaller increment. Try losing 15 pounds in
the first 2 months. Or if you want to improve your
relationships focus on one at a time. This way
you’ll build momentum and have a higher rate of
success.

Relax - You’re setting a resolution to make this
year better than the last. Don’t put yourself on a
tight rope with no net. If you fail with your
resolution you won’t be any worse off than where
you stand today. Take a deep breath and keep it in
perspective.

Have Fun - Yes, this is very important. Think of
something you hate. It could be doing laundry,
cleaning toilets, or even running on a treadmill.
Now picture yourself doing that every day. It’s
terrible! You wouldn’t last. The more fun you can
build into your resolution the easier it will be.

Research - You gotta do your homework. Talk to
your friends. Find out what they’re doing. Find
out what they’ve done. Were they successful? Talk
to your doctor, a personal trainer, a financial
advisor, etc… Get on the internet, read some
books or magazines. Get the info you need to make
your resolution work this year.

Get Help - You can never have enough help. And you
should never be afraid to ask for help. It’s what
smart people do. Telling yourself your resolution
and going it alone is a recipe for failure. Ask
the right questions to the right people and you’ll
be a leg up.

Resolutions are tough. But do not be afraid. If
you’ve failed in the past, try and learn from what
you did wrong and make the necessary changes.

Remember that nothing happens without action.
Action, no matter how small, will help give you
the momentum you need. And once you’ve started
taking action, you’ll have a better understanding
of what you need to do to get to your final
destination.

So this year, set some resolutions… and follow
through until you’ve achieved them!

Happy 2012,
The Bootcamp Team

P.S. If you want help, we’re here for you! Join
us and many other St. Louis women for your free
trial. Starting your day early and exercising
are two great resolutions!

Posted under Fitness Tips, health, Nutrition Tips, Weight Loss Tips

You might think this post is timely with the
holiday. Or maybe not so timely. Just depends how much
you want to drink over the Thanksgiving
holiday.;-)

Regardless, it will be helpful to know what the OK
amount of alcohol is. So keep reading and learn
something to help your weight loss efforts.

Or bookmark this and come back after Thanksgiving.
(Or the New Year if you really plan to imbibe).

Can you drink alcohol and still lose weight?

Yes, you can. But don’t go and make yourself a
martini just yet. There’s more to it than that.
You still have to be smart about it.

I always laugh when I see beer commercials touting
3.2 grams of carbs in beer. Or when they compare their beer to a martini served in a thimble. It’s cute and obviously resonates with the weight conscious drinker. But that shouldn’t concern you.

There are two things to consider when drinking
alcohol. Calories, specifically those from carbs,
and alcohol content. Which one do you think
matters more? Let’s take a look at both.

Calories - All drinks have calories; beer, wine,
and liquor. But it’s the cocktails that should
scare you the most. Any popular mixer will contain
most of the calories and ALL of the sugar.

Take a daiquiri for example, or any fun colored
frozen concoction. An 8 oz. glass will have almost
500 calories and over 20 grams of sugar! You can
see the damage you could do by drinking just a
couple of those.

Alcohol - It won’t make you fat. Yes, read it
again. Try throwing back shots of tequila and see
if you gain weight. You won’t. But add in some
sweet and sour mix, a salted rim, and 4 baskets of
chips and salsa. Now we’re talking weight gain. Bienvenidos body fat!

I have an alcohol rule for losing weight. 1 drink
2x/week OR 2 drinks 1x/week. You get to choose.

Why is that my rule? Because of this one very
important fact… Concern yourself less with the
calories or sugar of what you’re drinking but
think about the metabolic priority drinking does
to you.

You see, alcohol is metabolized before anything
else in the body. So have a few drinks with dinner
and you’re body will go after the alcohol first
before the carbs, protein, and fat.

This is exactly the opposite of what exercise does
to your metabolism. An intense workout will create
that afterburn effect which keeps the metabolism
ramped up after the workout helping you burn calories long after your workout.

So stop thinking about carbs or even calories and
think metabolically.

Here are a few tips to keep in mind when drinking.

==A glass of wine should be 5oz. A typical red
wine glass holds 12-14oz. Although you might think
you’re getting lucky when the bartender tops off
your glass, you’re not.

==If you’re drinking a cocktail opt for real
mixers. Use real lime juice, lemon juice, and diet
tonic or soda. Most if not all pre-made drinks
will be chalk full of sugar and calories.

==If you’re really trying to be aggressive with
weight loss, keep your drinks for special
occasions. Get out of the habit of having a glass
of wine with dinner or winding down for the night
with a drink. Make it more of a treat than the
norm.

The entire Bootcamp Team would like to wish you and your family a very Happy and Healthy Thanksgiving!!!

Cheers,
The Bootcamp Team

Posted under health, Nutrition Tips, Weight Loss Tips

The fitness industry is one of the fastest growing industries today. And it has continued to be over the last 20+ years. Americans are heavier, less fit, and unhealthier more than ever. Thus giving rise to a myriad of fitness, nutrition, and weight loss solutions. Some good. Some not so good.

The American College of Sports Medicine released
it’s survey results for the top fitness trends of
2012.

I listed a few of the top 20 here with my comments.

Educated and experienced fitness professionals.
This trend will never fade. Trainers aren’t looked
upon just for the Hollywood elite anymore.
Trainers are for everyone. Just as plumbers,
accountants, and dentists are too. Smart people seek solutions to their problems from experts.

Strength training.
Jack LaLanne and Au-nold helped introduce this to
the American landscape. It’s changed a bit but the
foundation is still the same.

Fitness programs for older adults.
Research shows baby boomers to have made more
income leaps than any other generation before. You
can retire with all the money in the world, but if
you can’t enjoy the fruits of it then what’s the use? And you don’t take any of that money with you when you die. Think about it… if you’ve managed to create financial independence then you want to travel, be active and get out and do things. Your health and fitness is vital for that.

Exercise and weight loss.
As I’ve said before, you can’t outwork a bad diet.
You need both diet AND exercise to lose weight.

Children and obesity.
I’ve talked about this many times before. And my conversations with our clients that are Peditricians only bring home this problem even more. This problem continues to grow (no pun intended) and must be addressed.

Core training.
With the majority of Americans suffering from back
pain this is a BIG area of emphasis for us. We sit in front of a computer all day, are less active day to day, and have bigger waistlines. All
of these contribute to poor core strength, bad
posture, and back pain. It can be one of the
easiest fixes… IF it’s done correctly.

Group personal training.
This is why our Bootcamp is so successful! People realize the power of a group and make exercising fun. All of the components of our traditional one-on-one programs exist, but with the energy, fun, and SAVINGS of a group.

Zumba.
I can’t say I’ve tried this myself, but my wife has and she really enjoyed it. We also participate in St. Luke’s Spirit of Women Day of Dance expo. There was an overwhelming turnout and I’ve never seen that many ladies have so much fun! Zumba was a clear favorite.

Functional fitness.
This type of training has exploded over the past few years. It’s seeped its way into all areas of fitness. Functional training is ideal for the golfer wanting to improve his stroke to the stay at home mom wanting strength and mobility to carry kids and groceries.

ACSM lists these as trends, but some will NEVER die. If you’ve been reading my blogs and emails for awhile now then you know your program should consist of strength training, cardio training, and nutrition. Versions and modifications of these will come and go. But the foundation will never change. Real lasting results come from those three.

To your health,
The Bootcamp Team

P.S. Jump on board with one of the top trends of 2012 and request a free Bootcamp trial. Join the other ladies that have totally changed their bodies and their lives.

Posted under Fitness Tips, health, Nutrition Tips, Weight Loss Tips

A recent Harvard study published in The New
England Journal of Medicine looked at long term
weight gain linked to specific foods. Participants
gained on average 17 pounds over the 20 year span
the study was conducted. That’s a lot of pounds.

What’s interesting about this study is they looked
at how much specifc foods led people to gain
weight over four year periods.

Can you guess what food contributed to the most
weight gain?

It wasn’t candy. It wasn’t ice cream or cookies.

Potatoes.

Fried, boiled, mashed… didn’t matter.

Dr. Mozzafarian, an professor of epidemiology at
the Harvard School of Public Health, said this is
likely due to starches and refined carbohydrates
procucing bursts in blood glucose and insulin.
This leads to an increase in hunger and thus
upping the total amount of food people eat at
their next meal.

Everyone I sit down with in our consultation
process hears me address this problem. I call it
the ‘Viscous Carbohydrate Cycle’.

And the consequences don’t stop with eating more
food. It’s also responsible for energy highs and
lows, lethargy, dizziness, and depression. And
there’s more. Type 2 diabetes, heart disease, and
a slew of other bad stuff.

If you pass on the potato chips at Bread Co. and
opt for the apple or whole grain baguette, don’t
think you’re in the clear. Because there were
plenty of non-potato foods too.

The simple fact is this… we eat too many carbs.

We’re a carb laden socitey. And if you continue to
eat as you do, you will not lose weight, you will
not get healthy, you won’t pass Go, and you won’t
collect $200!

In all seriousness, you must control your
carbohydrate intake. I’m not saying go on Atkins.
But you must drastically cut your carbs.

This is one of the reasons why our clinically
proven, done-for-you nutrition plan works so well.
It’s a low glycemic, higher protein, precisely
desinged diet.

Ronni is down 14 pounds in 8 weeks, Anne Marie is
down 11 pounds in 8 weeks, Annie has lost 3 inches
in her waist in 4 weeks, Kathy lost 31 total
pounds and has remained at her goal weight for
over 2 years! And the list goes on.

If you would like more info on our nutrition
plan and find out how much weight you can expect
to lose contact me here.

To your weight loss,
Your Bootcamp Team

P.S. I haven’t posted in a while and there’s good reason for that. We’re currently in the midst of launching a new service. I can’t release all the details just yet, but it’s pretty exciting! This service will make personal training much more appealing and affordable for a lot of people. Stay tuned!

P.P.S. Cut the carbs!

Posted under health, Nutrition Tips, Weight Loss Tips

I want to share something AWESOME with you.

It’s freaking amazing.

Watch the video below (it’s less than 3 minutes):

I can talk fitness and nutrition until we’re blue
in the face. I can give you the most effective
workouts, give you the best foods to eat…

…but you will stumble.

You will mess up.

You will fall down.

That’s life. It’s a certainity.

But it’s not about falling. It’s about getting back
up. That’s what matters. That’s what separates
winners from losers.

You see what Heather Dorniden did after she fell
down. And she’s a champion!

No matter what happens… you MUST get up!

I have a quote above my computer screen from
Calvin Coolidge, the 24th President of the United
States:

“Nothing in the world can take the place of persistence.
Talent will not; nothing is more common than
unsuccessful men with talent. Genius will not;
unrewarded genius is almost a proverb. Education
will not; the world is full of educated derelicts.
Persistence and determination alone are omnipotent.
The slogan, ‘Press On’, has solved and always will
solve the problems of the human race.”

I love this quote. It makes me feel OK that I’m not
the strongest, fastest, smartest, etc… But also
hope knowing I can still come out on top IF I just
keep getting up and keep pressing on. In sport,
business, life.

Because it’s NOT about being the fastest. It’s NOT
about being the smartest. It’s about doing the
right things CONSISTENTLY over time.

I know you want immediate see-it-in-the-mirror results. But the magic pill doesn’t exist. And you need to tell yourself the truth if you haven’t already.

Focus on a consistent program – strength training,
cardio training, and nutrition – that will transform your body over time.

And then couple it with accountability, support, and motivation
to keep it going.

Does that make sense?

I hope so. Becuase at the end of the day, it’s the
best coaching I can give you.

Posted under health, Personal

I’ve never seen an episode of Jersey Shores. And
frankly, I don’t care to.

But I do know Snooki. A name like that demands
attention.

Snooki knows a BIG secret to achieving weight loss
results.

But you know it too.

You might not know you know it. But you do know
it.

This secret isn’t some special piece of equipment
or any particular exercise. It’s not even a new
diet or supplement.

Would you like to know what this secret is?

The secret is sacrifice.

You see, sacrifice is essential when it comes to
losing weight. You must sacrifice something.
Often times many things.

Sacrifice is defined as ‘destruction or surrender
of something for the sake of something else’.

You can’t get something without giving something
(up) in return.

You know it.

I know it.

When it comes to your weight loss, it’s making
sacrifices that will help you get rid of the
pounds.

“If I weren’t here (working out) I’d be sleeping.
It’s been a good decision. A no-brainer really.”

One of our clients said that after I
inquired about their program.

He sacrificed a little sleep.

Snooki is sacrificing booze.

“I just have to quit the drinking so much. If I do
drink, it’s going to be, like, vodka and seltzer
… maybe like two or three.”

Sheesh. Ok, maybe she’s not sacrificing all that
much.

What are you sacrificing to lose weight? What have
you ‘destroyed’ or ‘surrendered’ in order to lose
weight?

Fast food is a popular one. Sweets, eating out,
TV, the list goes on and on.

The fact remains, if you are not making any
sacrifices, you will not lose weight.

Taking a pill is easy. Buying some abdominal
contraption is easy. There’s no sacrifice in that.

Nothing good and lasting comes with ease.
Sacrifice is a must.

Now go make some sacrifices.

By the way, giving up booze except for vodka
is pretty weak. That’s like saying you’ll give up
McDonald’s except for the Quarter Pounder. Make
your sacrifice something worthwhile.

Posted under health, Weight Loss Tips

What would you say if I promised you easy, no
effort weight loss? Just take this pill, and POOF!
you drop the pounds.

Sounds great, right?!

But what if I followed that promise with a range
of possible side effects including memory
lapses, suicidal thoughts, and heart palpitations?

“Hold it Tim! That doesn’t sound so great.”

The pharmaceutical industry continues to search,
(yet it will never find) for an answer to weight
loss in a tiny little pill. Their latest effort is called Qnexa.

I could save them millions of R&D dollars if they would just ask me whether these weight loss pills will work or not.

But they won’t. Because there is BIG business in
weight loss pills. Wall Street analysts say any drug with modest results could become a blockbuster. So I assure you pharma execs will stop at nothing to develop ‘that’ drug. Even if it has side effects such as sucidal tendencies.

The FDA panel’s chair, Kennth Burman said this
about Qnexa, “Some of these side effects are
serious and could be life-threatening and must be
weighed against a relatively modest weight loss.”

If you stop and think about that, we’ve taken
weight loss to a whole other level. We’ve gone
from side effects like gas, bloody stools, and
cramps (remember Wow! Chips with Olestra) to
sucidal thoughts. It’s madness! People will soon
be deciding whether to risk life-threatening side
effects in order to lose some weight.

Don’t fall victim to the weight loss pills… to the diets… to the HYPE! Be a smart consumer. Anyone that needs to lose 20 pounds knows they didn’t gain it overnight. And you certainly won’t lose it overnight. At least not safely and permanently.

Go with what’s been tried and true. Exercise and
nutrition. Sure, it won’t happen in a week or two.
But the time and effort you put in will help you
discover a body and a person you haven’t seen in
awhile. Take the first step and start today.

I would love to help you. You’re welcome to request a free bootcamp trial by clicking here. You’ll see how St. Louis women get fit and firm and start losing weight and getting in shape the right way. Oh… and I promise the only side effects will be looks from your man and questions from your girlfriends about what your ‘secret’ is!

We hope to see you soon!

St. Louis Bootcamp for Women

P.S. Whatever you do to lose weight, please do it safely. If you’re unsure seek out a professional. Call your doc or a fitness trainer. Trust them. Not the big weight loss companies.

P.P.S. I don’t expect you to trust me right away. I believe trust has to be earned. You can see what our ladies say about us and then request your fre.e trial here.

Posted under health, Nutrition Tips, Weight Loss Tips

I received an email from one of my mentors
last week. He was using the problem I’m
referring to in a different light. But
immediately I realized it’s the biggest problem
mother’s face. Here’s what he said…

“Author and motivational/self actualization guru,
Larry Winget, has a book out that I recommend to
you. It’s called “No Time For Tact.” Great title.

VERY serious advice that cannot be overlooked for
long or you *will* pay the price.”

I think he’s spot on. But this is THE biggest and
most common problem I hear from mothers.

I firmly believe we’d be lost without our mothers.
They always put themselves on the bottom
of the totem pole and serve others first.

But it shouldn’t be that way. And it doesn’t have to be
either. I just finished meeting with Jennifer Janson. She
trained with us last year and came back in to get get
re-started.

Jennifer runs her own ‘company’ of 6 at home. Plus
her husband. When she went on hiatus from FT, she
realized that going it alone and doing it on her own was
not realistic. Too much distraction. Too much room for
error. Too much time. She was better when she had a
disciplined and structured exercise routine. It was time
for her. No one else to think about. No one else to tend to.

FT helps leverage her health and fitness. And she
knows her family is better served because of it.

This is even more important with your health, your
fitness, and your weight loss. You will serve
others better (spouse, kids, friends, etc…) if
you serve yourself first.

How to be effectively “selfish”:

Plug these into your calendar first:

- Your personal down time
- Your workouts
- Your nutrition
- Your sleep

And then be discplined about
honoring and protecting that time. Will it
be perfect? No. It never will be. But you
can certainly strive for it.

If you are married, have kids, work a lot of
hours, there are always others to tend to. It
takes discipline and commitment or your time can
soon fade away.

Gotta guard against that – at all costs.

Here’s to the Mom’s out there!

P.S. If you think this is only applicable to mothers
you’re sorely mistaken. Make sure you take time
for yourself, your health, your fitness, and watch
your care for others improve!

P.P.S. Would you like help being ‘selfish’? Would you
like a way to leverage your health and fitness? See
how Jennifer does it by clicking here.

Posted under Fitness Tips, health, Personal

Here’s something to fear… ”Cancer Group Finds Excess Body Fat Alone Causes More Than 100,000 Cancers in U.S.” That was an article I read from Reuters. A colleague told me he saw an article in the USA Today on the same study. By now it’s been picked up by other reporting outlets and you may have seen a similar article. It was fitting since I wanted to write to you about cancer.

And a quick note about the quotation above… the key word is ‘Alone’. The study found that body fat alone caused cancer. Not body fat, physical inactivity and lack of nutritious foods cause cancer. Your excess body fat alone.

As many of you know October was breast cancer awareness month. I can thankfully say none of my immediate family or friends have suffered from this cancer. And obviously, it does not pose a threat to me. But recently I talked with breast cancer survivor and client, Maria Mallonee the other day. And I thought her advice was well worth sharing.

Maria is quite interesting. She’s a medical mystery. She has no genetic disposition for breast cancer. She’s a runner and has kept a healthy weight throughout the years. But after a regularly schedule mammogram they found a lump. “I would say the NUMBER ONE tip I would give is do self breast exams, but HAVE YOUR MAMMOGRAM!!!  Don’t put it off for any reason!!”

Breast cancer among other cancers is a killer. And if you choose to stick your head in the sand about it, you could be in for a rude awakening. Had Maria not taken the necessary steps to watch for this she might not have been a survivor. You MUST take the necessary steps to ensure you remain healthy and well. I’m going to give you specific steps to follow in a minute.

You probably know 60% of Americans are overweight. Maybe you are, maybe you aren’t. But apply the study to you. If you have some extra fat on you, even just ‘that last 10 pounds’, then maybe you need to ask yourself how at risk you are.

Could losing an extra 10 pounds save your life?

Wow, that’s a powerful question. How hard would you try to lose weight if you knew it would prevent you from having colon cancer? A heart attack? Or another deadly disease?

It’s a good question for self inventory.

A lot of times people call me when they have a wakeup call. Hopefully it’s an early sign that gives them time to take some action. Unfortunately not everyone’s wakeup call comes early enough.

So it’s time to take a self inventory. And action! If you don’t care about your health, no problem. Stop reading and delete this email. But since you’re still reading I’ll venture to say your health and well being are important to you. If you want to be in control of your health, and not bounce through life crossing your fingers hoping and praying to avoid cancer, then now’s the time to take action.

Here are 7 tips for cancer prevention straight from the Mayo Clinic. Oh, and keep in mind every bit of effort counts. Picture yourself putting dollars in the health bank every time you do something good.

Maintain a healthy weight – as I mentioned earlier, there is a clear link between excess body fat and cancer. Endometrial, esophageal, stomach, pancreatic, kidney, gallbladder, breast, uterus, and colorectal to name a few. By now you should know being overweight can lead to A LOT of health issues. Overweight is synonymous to smoking. You know it’s bad for you, so don’t do it.

Stop smoking – see previous sentence. Tobacco puts you on the fast track to cancer. Quitting smoking is one of the best decisions you can make for your health.

Physical activity – this will obviously help you keep a healthy body weight and as a consequence aid in cancer prevention. Make sure to incorporate strength training and cardiovascular training as part of your program.

Lower the fat in your diet – studies show a decrease in risk of cancer with those that maintain a low fat diet. Shoot for less than 30% of fat from your total calories and stay away from saturated and trans fats. And eat plenty of fruits and vegetables which have shown to reduce the risk of cancers.

Limit alcohol – experts aren’t sure how strong the link between drinking and cancer is, but they know it exists. And it doesn’t matter which kind of alcohol. Go with my rule of thumb, 1 drink twice a week, or 2 drinks once a week.

Limit your exposure to the sun – skin cancer is one of the most common forms of cancer and also one of the most easily preventable. My siblings and I were all lifeguards and my mom would punish us if we got sunburned. No lie. Do the same for your kids.

Get screened – Ok, this won’t prevent any cancer, but a screening or self exam will help you discover cancer early. And the earlier the better. So please heed Maria’s earlier advice. Talk to your doctor to determine which screenings are appropriate for what age and interval.

There are your 7 tips. You can’t control genetics, but YOU CAN control other factors. Take a self inventory of your health and think about the next 5, 10, or 20 years. What do you want them to look like? Do you want to be plagued with illness? Or do you want to have the freedom to do what you desire? The choice is yours.

To your health and wellness,

Tim

P.S. Wanna join a group of women that are losing weight and having fun while doing it? Click here for your free class.

Posted under health

I’ll get to the big news in a minute. But first, the secret…

I just implemented a Corporate Wellness Program with an insurance firm in Clayton. We’ve put together an 8-Week Challenge to help everyone get motivated and in their best shape! It’s a ‘Biggest Loser’ Challenge in-a-box if you will.

Last week as we were going through their Fast-Start Orientation we covered goal setting.

This step is often overlooked with an exercise program. But it’s so important! If you don’t have anything to work towards, then you’ll end up just spinning your wheels. And that’s not productive.

To help ensure weight loss and fitness results you must set goals.

As I spoke to the group of 20 or so, most hadn’t heard of S.M.A.R.T. goals. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely. Your goal must incorporate each category. I’ll break them down one by one and give you a few examples.

Specific – Your goal must be specific. “I want to lose weight” is not a goal. That’s simply a wish. But, “I want to lose 18 pounds” is a specific goal. Now we know where you are (your current weight) and where you want to go (your current weight minus 18 lbs.).

Measurable – Goals must have some form of measurement. Weight is easy. You step on the scale, and then you step off the scale. What about getting in shape? How do you measure that? Maybe it’s walking up a flight of steps without panting. Maybe it’s to run 30 minutes without stopping. Whatever it is, make sure your goal can be measured.

Attainable – I’ll admit this is my least favorite. I like to be aggressive with my goals. And I hope you do too. But keeping a foot in reality is important. For instance, a goal for me “To make it in the NBA” would not be realistic (no matter how much I would like it to be . I’d be setting myself up for failure. Make your goal aggressive, but attainable.

Realistic – This one is somewhat like attainable. Losing 30 lbs. in 30 days is not realistic. Nor is it safe! Give your goals some boundaries. When setting health and fitness goals you must keep physiologic abilities in mind. When losing weight, 1-2 pounds of weight loss per week is a safe estimate, but having a resting heart rate of 30 or doing 1000 pushups in a minute is not realistic.

Timely – Last but certainly not least. I heard someone say once, “Nothing would ever happen without a deadline.” And you know what? It’s true. Without a deadline or some sort of timeline, the chances of follow through are slim to none. Adding a time element creates a sense of urgency. Going back to the goal of “I want to lose 18 lbs,” adding “in 12 weeks” now gives you your deadline. Always, always, always have a deadline.

Goal setting is always our first step when setting up a health and fitness program. A SMART goal is one that works. Take out a pen and paper now and write down some goals. Make sure each one includes each category. (If you have an ipod, stay tuned… my brother’s company is putting together a SMART goal App as I write. I’ll keep you posted!)

To your health and fitness success,

Tim Chudy

P.S. If you think your company might be interested in the “8-Weeks to Your Best Body” Corporate Challenge please call me directly at 314.863.7799.

P.P.S. Hope you had a great holiday weekend. Over the past couple of years you may remember me mentioning my girlfriend Joella. Well, I took a surprise trip to New York City over the weekend and popped the question. She said, “Yes!” making me the happiest guy in town!  I couldn’t be more excited and thought I’d share the awesome news with you.  I love you Jo.

Posted under Fitness Tips, health, Personal, Weight Loss Tips