Thursday, 21 July 2011

Goal Setting: The First Step to Beginning Your Training (2011)

When Taking your first steps (or the next step) to becoming physically active, Goal Setting is an important part of staying motivated an making sure what your doing at the gym is helping you towards what you really want from your training. You should put some thought into making your goal by following this acronym: S.M.A.R.T

Thats Right you should be aiming to create a S.M.A.R.T. Goal
S.M.A.R.T. Stands for Specific, Measurable, Attainable, Realistic and Timely

Specific goals are much easier to perform then just a general goal. For example "Lose Weight" is a general goal, a specific goal would be "Lose 10 pounds of Fat in 6 weeks."

Measurable means you need to be able to track your progress on your goal. If your goal is to get stronger you can track it by writing down the weight you use at each exercise every time. If your Goal is to lose fat, Get skinfold tests done. Make sure that there is a way to measure your goals, even if it's just a weekly picture of yourself

Attainable means making your goals able to get. Say you have a year long goal (Lose 100 pounds) , break it down into 2 six month goals (Lose 50 pounds in 6 months), then break it down further and further until you have a weekly goal to reach (1.5 pounds a week). Along with your main goal make additional goals to go along with it such as cutting out sugars on weekdays by _________, or going to the gym 4 times a week instead of 3 by __________. You also have to make the goal challenging, if it's something you know you can complete, then it's not a good goal. Aim for something you think is impossible for yourself to do, then make goals to work towards that main goal. But at the same time be ...

Realistic. This may be one of the most important guidelines to creating a goal. The average person should aim to only lose about 1-2 pounds of fat weekly through proper diet and exercise. Many Television shows like the biggest loser have huge weight losses each week for a few reasons 1) The participants are morbidly obese which means they can lose a lot more weight, and a lot of it is water weight each week 2) All they do is exercise, they don't have television or movies to sit and watch all day, they aren't working for 8 hours a day then going to the gym, their job is working out. So making a Goal like "Lose 15 pounds in a week" is not a realistic goal. You must be both willing and able to work towards this goal or else it is not realistic. 

Timely You need to give your self a set time or day to get your goal accomplished by. Saying I want to lose 10 pounds is a good start but by when? Giving yourself a time limit makes you more motivated to do the work each day. It gives you that sense of urgency to get things done.

Remember if you don't reach your goal by your set date, take a step back and look at what you've got accomplished up until that point, look at what worked, and what didn't work for you and find ways to fix them. Ways to stay strict to your goal is by writing it down (In pen) and giving it to someone you trust, so you can't change your goal. Make a contract out of it to yourself to reach that goal, don't change your goal half way through or two weeks in or else it will defeat the purpose.

Goal Setting isn't just for New Athletes, people who have been exercising for years should have there own personal goals. Don't just set goals for training too, set them for your life.

Rich Hill
CSEP - Certified Personal Trainer (2011-Current) 
General Manager - 360 Fitness Sherwood Park

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Thursday, 14 July 2011

Gone But Never Forgotten

Live your life how you want to, not according to how others do or tell you to. Enjoy the time you spend with the people you love and live for today; There will always be tomorrow but our tomorrow is never guaranteed. You're gone but never forgotten. You will live on in our memories, and we live each day in the memory of you.

Friday, 1 July 2011

CARBS!! (2011)

Carbohydrates are sugars, starches and fiber. They are separated into two different kind, Simple Carbs and Complex carbs . Simple carbs are essentially sugar but can be found in fruit, and milk but they are primarily ingested as sugar in most foods. When ingested as sugar instead of with fruit, you are eating empty calories that you don’t need in your body and are just going to prevent you from your athletic gains. Simple carbs are usually quickly digested, used quickly and if they aren’t used they store as fat.

Complex carbs are better because they are slowly digested keeping your metabolism working for longer, and preventing a quick release of sugar into your bloodstream and preventing the ‘crash’ effect. Carbohydrates have been shown to reduce, prevent or help cure: obesity, type 2 diabetes, heart disease, high LDL cholesterol, high blood pressure and hypoglycemia

When people eat carbohydrates, the body releases insulin into the blood. Insulin is the hormone that enables the absorption of sugar by the cells. Its role is to burn down the sugar molecules that circulate in the blood and to diminish the harmful effects that high levels of sugar have on the body. By the activity of insulin, carbohydrates are converted into fat. In the process, insulin prevents the fat cells from releasing fat into the blood and burning it. Thus, the body begins to deposit fat as a side effect of insulin. Another side effect of insulin is the stimulation of hunger signals to the brain. When the carbohydrate intake is restricted, the insulin level goes down and the level of glucagon increases. Glucagon is a hormone that stimulates the burning of body fat and the removal of cholesterol from the arteries.

Low Carb Foods
Meats & Seafood, Eggs, Oils, Unsweetened Drinks, Cheese, Lettuce, Alfalfa Sprouts, Parsley, Olives, Cucumber, Pickles, Oregano, Radishes, Celery Asparagus, Broccoli, Endive, Cabbage, Onions, Spinach, Mushrooms, Sweet Peppers, Seaweed, Strawberries, Blackberries, Lemons, Limes, Raspberries, Cranberries, Mustard, Mayonnaise, Tartar Sauce, Blue Cheese, French Salad Dressing, Italian Salad Dressing, Sour Cream, Vinegar, Barbecue Sauce, Soy Sauce, 1000 Island

Do not completely cut out carbs from your diet but try to limit them to complex carbohydrates such as whole wheat pastas, breads and cereals, fruits and oatmeal. If you completely abandon carbs your body will begin to use fat AND protein for energy. That protein is coming from your muscles! You don’t want to lose the muscle you worked so hard to gain. Make sure to get enough fibre in your diet as well. Stay away from foods that are enriched or have high sugar content. 

On off days it’s more important to try to keep your carbohydrates lower than training days because that’s when your body is recovering and burning fat. During training days you’re going to need more energy and carbs are a good source of energy for your workouts. Carbs offer 4kcal of energy per gram but are quickly absorbed into the blood stream for use after it’s digested. Again be thoughtful of the type of carbs you’re eating and when your eating them!

Rich Hill
CSEP - Certified Personal Trainer (2011-Current) 
General Manager - 360 Fitness Sherwood Park

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Check me out on Twitter & Instagram @RS_Hill