90 Fitness Answers 09 – How Do I Stick To My Fitness Goal?

Relentless Family member Chuck kept the goal in mind for six weeks… and saw the results!

Ok, setting clear fitness goals is great, but what really matters is figuring out how to stick to your fitness goal. The truth of the matter is, it doesn’t matter what kind of awesome goal you set if you’re not going to follow through with the plan.

In my last post I talked about setting different levels and types of goals, but how do you stick with it when the going gets tough?

1. Clearly figure out your reason “why”. Continue reading

90 Fitness Answers 08 – “How Do I Set and Achieve My Fitness Goals?”

If you don’t know where you’re going, you might wind up someplace else
-Yogi Berra

Now, Yogi is famous for his quotes, which are often quirky, but there’s a lot of wisdom there, too.

One of the most important things in this whole fitness journey is to set a goal that you’re shooting for. If you don’t, then chances are it won’t be long before you wane from the path. New habits are hard. Adults don’t tend to create them easily and if it’s something that’s going to be a departure from your current life, as adopting a healthier, more fit lifestyle probably is, then it’s not always going to be easy.

So, the first thing we’d want to accomplish is figuring out basically where you want to go and WHY you want to do it. That why is up to you, of course, but if you don’t have a clear sense of that then it is going to be hard to be consistent once the new excitement wears off.

Step 1: Figure out a sense of where you want to go and really zero in on the WHY.

Now, once you’ve got those two basic points down, I like to firm up goals with clients with something called “backwards chaining”, which is a fancy way to say we start at the end and work our way back. Continue reading

90 Fitness Answers 07 – What Is “Trans Fat”?

90 fitness answers 07 - what is trans fat?Yesterday we talked about whether dietary fat is good for you or not, whether it’s been improperly vilified or glorified by public opinion, and the other ins and outs of the story.

Today, we’re going to talk about a specific type of fat that’s popular in the media, but most people don’t really have a handle on what it is: Trans Fat.

For the purpose of our discussion, a trans fat is basically a “manufactured” or industrially-altered fat. Basically, Hydrogen is added to some of the bonds and this “hydrogenation” helps the fats last longer before going rancid, be solid at room temperatures, but also melt easier under other conditions. Trans fats DO occur in nature, but only in small amounts. For example, CLA (Conjugated Linoleic Acid) is a fat that occurs naturally in dairy in small amounts, and can be healthy. By and large, though, trans fats are considered to be tremendously unhealthy and it’s recommended that they make up less that 1% of a person’s diet by the World Health Organization. Trans fats are associated with a large variety of health issues (heart/cardiovascular system, digestion, obesity, depression, fertility issues in women, diabetes).

Ok, so they’re not great for you. Where are they? Continue reading

90 Fitness Answers 06 – Is Fat Bad?

90 fitness answers 06 - is fat bad?Is Fat bad for you?  Diet and nutrition trends tend to wax and wane, come and go as the years go on. A common source of contention is whether a certain macronutrient (fat, protein, or carbohydrate) is “good” or “bad” for you. Fat, in particular, is frequently an arguing point for many people.

On one side of the equation, you’ve got a whole crowd of people that blame fat consumption for everything from clogged arteries to massive weight gain. On the other, you’ve got a crowd that tries to get 70-90% of their energy from fat and praise it as the fountain of youth.

As usual, the answer tends to be somewhere in the middle. Here’s how:

What is fat? Continue reading