Tag Archives: fitness goals

Did I Hit My Summer Goals?!

As summer comes to a close, so do my summer fitness goals! It’s been an incredibly busy summer (including a move and other travel), but I’ve been working hard on my goals. Like the true procrastinator I am, I got 2 out of 5 done within two days of my deadline. But I’m super proud of what I’ve accomplished. I haven’t set real fitness goals for myself in a while and it was amazing to do again.

Why do goals matter? Whether you’re a newbie or fitness vet, goals are important! You need something to strive towards, something to keep you honest. It’ll stop you from getting bored or not knowing what to do: it gives you direction. I want to keep creating goals so hopefully you will see goals come up every season! They will probably all have different themes. Like summer’s goals, for example, were all body weight based.

Anyhow, enough talk, onto my results!

Summer Fitness Goals:

-Goal #1: 20 consecutive push-ups

-Result #1 >> SUCCESS

Still keeping up some workouts
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The How-To Guide to Smart Snacking

I’m pretty sure all of us have fallen into the trap of mindless snacking. It’s one of the biggest road blocks in achieving our goals. We get home from a long day of work, our stomachs grumbling, but our feet are tired and so our minds. Instead of whipping up a snack, we go into the fridge or pantry and just mindlessly stuff our gobs until we somehow feel full. But usually we go past the point of being full, to where the point of not eating a good dinner because of that. And what does that lead to? MORE mindless snacking after “dinner.” If you can’t tell, this is a bad cycle. So how do we stop it?

Fruit protein smoothies: stopping mindless snacking since its creation

Fruit protein smoothies: stopping mindless snacking since its creation

Snack with a purpose. I can’t emphasize this enough so I’m writing a whole post about it. This is the best defense against the mindless zombie eating that can plague us all. It’s so easy to fall into the trap of “oh, I’ll just snack on a few crackers while I think of a food plan—oops there goes the entire package.” I can’t count the number of times I’ve done this (yikes), but I’ve learned now, how to beat that back with a stick. A well-planned and satisfying stick.

Popcorn, cheese & crackers,

Popcorn, cheese & crackers,

What exactly is snacking with a purpose? It’s the opposite of mindless eating and I can’t tell you how much more satisfying it is than just stuffing your face. If you snack with a purpose, you have a plan. A plan to satisfy your hunger without going overboard and getting some nutrients to boot! It may take a LITTLE more time (and I mean little), but that is also a way that makes it that much more satisfying. Just like growing your own vegetables, when you snack with a purpose, you feel good. 

Egg on top of avocado

Egg on top of avocado

Snacking with a purpose means you don’t go straight for the chip bag. Instead, you have something in mind for a snack. Yesterday, I was craving something cold and refreshing. I wanted to go grab an iced mocha latte or something, but didn’t want to spend money and drink a bunch of sugar. So I bit the bullet, went home, had some chocolate milk beside a Van’s waffle topped with greek yogurtPerfect snack for after work or after school. You have some sugar in the waffle and milk to pick you up, the protein in the greek yogurt to keep you going, and the cold chocolate milk to refresh you. It’s well-rounded, simple, and took less than 5 minutes to make.

A little more extravagant version of my example

A little more extravagant version of my example

Starting to get it now? Snacking with a purpose means sitting down and eating something to keep that body and mind of yours going. It means slowing down for 10-15 minutes, making yourself some cheese, apples, and crackers or popcorn or an egg on toast to satisfy hunger and give the body what it needs. And the mind. You think your mind is happy when you shovel crap down your throat? Absolutely not. One of the reasons why we love eating is because it is pleasurable. So why skimp out on that just because it’s a snack? Make something nice for yourself, sit down, and enjoy a snack. Your body, your weight, your fitness, and your mind will thank you. Snack with a purpose to stay hungry and fit!

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Sajah trying to blend in

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Some Help on Training Splits and Achieving Goals

This is going to be a fairly short post compared to what I can say on the topic but it was prompted by my own changing of my split. Obviously, there are many muscle groups in your body. Major muscle groups include pull muscles, push muscles, lower body, core, and so on. Some people like to split them up even further into back, biceps, triceps, chest, abs, quads, calves, and even more. Some people like to split them up even more but I won’t do that to you.

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Depending on your fitness goals, you might be trying to focus on certain muscle groups more than others. If you’re trying to lose weight, you’re probably targeting all those groups equally in some intense interval training paired with lots of cardio to cut down. If you’re trying to gain mass and strength you might be methodically working out each group in detail in order to build clear-cut muscles so your arms don’t fit in your shirt. Either way, it is very intelligent to plan your approach to achieving your goals.

Every personal trainer initially assesses their client’s health conditions, background in fitness, personal goals, nutritional plan and diet and so forth. This information helps the trainer create the most fitting workouts and lifestyle for their client to achieve these goals. Even personal trainers and professional bodybuilders have trainers and nutritionists that help them achieve their goals so don’t think that you’re too good or smart for some help. It’s always helpful to have someone objective pushing you and leading the way, constantly motivating you to achieve your own goals. It’s hard for me to push myself to failure when I don’t have that motivation or person telling me try harder. Whatever your motivation might be, some extra push can help if the person with you knows what they are doing.

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Splits have many depending factors, such as time. How often do you plan to do strength workouts? Every day? Every other? Maybe every 3 days. Depending on which one, you want to plan your workouts accordingly to give enough rest and recovery time. What happens when we don’t give ourselves proper recovery time? We overtrain and lose progress. So plan to give yourself proper rest in between each muscle group to avoid overtraining.

You typically wouldn’t want to go to the gym and work your chest out every day. This would not allow proper time to recover. Depending on your personal recovery rate, you may be ready to workout a certain group every other day, although that is rare. I typically allow somewhere around 4 days before repeating a workout that is targeting the same muscle group if they are intense workouts. If you plan on doing full body workouts multiple times a week and are not trying to gain massive amounts of strength, power, or size, less rest is necessary.

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Some of the greatest bodybuilders of all time have claimed to workout only two to three times a week while some workout six days a week doing double sessions every day. No matter what you decide, to do make sure you are allowing proper recovery time. If you have any questions about how to fit “cardio”, strength training, performance training or whatever you do together to maximize results, please let us know in the comment section below. With these tips, we hope you can stay even more hungry and fit!

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