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Fitness Together Point Loma's Guide to Achieving Your Goals in 2016

Fitness Together Point Loma's Guide to Achieving Your Goals in 2016

Greg Sterner, Licensed Physical Therapist, Owner

IF YOU WOULD LIKE A FULL ARTICLE PDF OF THIS SUBJECT PLEASE EMAIL DIRECTLY TO gregsterner@fitnesstogether.com. I will email to you within 24 hours. Yours in Great Health in 2016 and Beyond:)

 

New Year’s always seems
like the best time to make new
goals and change your life for the
better. But why do so many people
fail? Did you know that about 50%
of the population makes at least
one New Year’s resolution each
year? Did you also know that
almost 88% of those people fail at
keeping them? That’s a lot of
failures...and no, I’m not giving you
an “everyone else is doing it “
excuse to fail. ;) Researchers have
been working to figure out why
this is. Why can’t more of the
population succeed at their goals
each year?

Some psychologists believe
that people make resolutions
because it’s the “thing you do at
the beginning of the year” and
these people aren’t really ready to
change their bad habits. It could
also be that people set unrealistic
goals. If you’re truly not ready to
change and you’ve set unrealistic
goals, you’re setting yourself up for
failure.
A psychology professor
named Peter Herman has
identified what he calls the “false
hope syndrome” which means a
person’s resolution is significantly
unrealistic and out of alignment
with their internal view of
themselves. This is where positive
affirmations can help ... more on
that coming up ...
#1
Don’t get hung up on
“Resolutions” ... Set goals,
achieve them, then set new
ones. It’s a continual process,
not something reserved for Jan
1st.
#2
Take your time and set goals
that are meaningful to you.
#3
Set realistic/specific goals. Be
specific about what you want
to do and set a time frame that
won’t set you up for failure.
#4
Use positive affirmations that
support the achievement of
your goals daily.
#5
Have an accountability buddy.
Share your goals and support
each other until you’ve
achieved your goals ... then
start over with new goals.
Quick Tips for
Achieving Your Goals
in 2016
FITNESS TOGETHER’S
GUIDE TO ACHIEVING
YOUR GOALS IN 2016
Another common reason that
people fail at keeping resolutions
is the cause and effect
relationship. They think if they
lose weight, exercise more, or
reduce their debt, that their entire
life will change ... and that’s not
always realistic. When reaching a
goal doesn’t make their life 100%
peachy, they revert back to old
behaviors ... which only adds to
their unhappiness.
How do we successfully
achieve our goals?
There are lots of great tools
and strategies that can help you
succeed. The quick tips to the
right hit the high points and we’ll
go over them in detail here...
* Pick one resolution per life
aspect (physical, spiritual,
relational, professional, etc...)
and become very specific with
that goal. For example: Don’t
set a goal to “lose weight”. Set a
goal to “lose 30 pounds of fat
within the next 6 months.”
* After picking your resolution,
aim for a small change first ...
which will lead to a bigger
change. For example ... a
resolution to quit smoking.
Small change ... cut out 1
cigarette a day for a specific
amount of time. Then cut out 2.
Keep going until you’ve reached
your goal. Most goals aren’t
meant to be met over night.
* Take time when setting your
goal(s). Don’t reflect on New
Year’s Eve and set your goals
that night. Spend as much time
as it takes to come up with
goals, that when achieved, will
be most meaningful to you.
* Take time when setting your
goal(s). Don’t reflect on New
Year’s Eve and set your goals
that night. Spend as much time
as it takes to come up with
goals, that when achieved, will
be most meaningful to you.
* Changes in our life have to
happen in our brains first.
This is where positive
affirmations can make you
successful. Because
affirmations are, to us, the most
important things to helping you
become successful, we have a
whole section devoted to just
that ... keep reading.
* Grab a buddy and tell each
other your goals. Plaster it on
social media if you want, but
make it known to someone else.
If you’re trying to eat healthier,
grabbing a pizza in front of this
person will be a lot less likely to
happen. People typically don’t
want others to see them fail so
letting a good friend know your
goal and asking them to help
keep you accountable will get
you one step closer to being
successful.
* Celebrate success! If your goal
was related to better nutrition
and you successfully exchanged
an unhealthy breakfast for a
healthy one for a month ...
reward yourself (a new pair of
shoes or a fun app on your
phone ... whatever). Celebrating
success is motivating ... and
thats key for long-term success.
* Focus on one day at a time ...
super important!! Wake up each
morning and think about one
thing you can do (or not do) to
help you reach your goal. If you
drop the ball one day, don’t
throw in the towel. Don’t wait
until the next day or “start again
on Monday” ... start over that
very moment.
#6
Celebrate your success at
milestones. Remember those
small steps we mentioned? ...
Celebrate climbing them.
#7
Focus on each day as it
approaches ... What can I do on
this day that would help me
reach my goal.
#8
Set goals that better your
physical, spiritual, relational, and
professional wellbeing.
#9
Don’t take yourself too
seriously ... life is too short to be
stressed about breaking a
resolution.
#10
Don’t throw the baby out with
the bath water. If you slip up,
dust yourself off and get back to
work ... you’re worth it.
Quick Tips
Continued...
MORE OF THIS:
MEATS:
chicken, duck, turkey, pork tenderloin, pork chops, lamb,
steak, bacon, grass fed beef, ground beef, buffalo
FISH:
shrimp, clams, lobster, mussels, oysters, salmon
EGGS:
duck, chicken, goose, quail, caviar, roe
VEGETABLES:
artichokes, asparagus, avocado, beets, broccoli, brussels
sprouts, cabbage, carrots, celery, eggplant, kale, onions,
peppers, spinach, zucchini
OIL and FATS:
avocado oil, coconut oil, macadamia oil, olive oil, grass fed
butter (ghee)
NUTS:
almonds, cashews, pine nuts, pumpkin seeds, pecans,
hazelnuts, sunflower seeds, macadamia nuts, walnuts
FRUITS:
apples, avocados, blueberries, blackberries, strawberries,
raspberries, grapes, plums, peaches, papayas, lemons, limes,
pineapples, cantaloupe, figs, oranges, bananas, watermelon.
LESS OF THAT:
DAIRY:
cheese, butter, cottage cheese, milk, creamer, yogurt,
pudding, cream cheese, frozen yogurt, ice cream
DRINKS:
sodas, fruit juices, energy drinks, alcohol (if you must
consume alcohol...gin, rum, tequila, and red wine are the
better choices)
GRAINS:
cereal, bread, crackers, oatmeal, corn, wheat products
LEGUMES:
beans, peas, soybean, chickpeas, snow peas, sugar snap
peas, peanuts, lentils, miso, tofu
FATTY MEATS:
hotdogs, spam, low-quality and processed meats (packaged
deli meats)
SWEETS:
sugars, sweeteners, candy, honey (unless raw and in small
amounts)
STARCHY VEGGIES:
potatoes, yucca, yams, beets
EXTRAS:
Try to steer clear of foods high in sodium or from adding
extra salt to your diet (if you do, use high quality kosher sea
salt).

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