Tag Archives: habits

Realistically SMART goals

Going into the new year, I have quite a few goals to accomplish. This is normally the time when we would all set a New years resolution. We can set goals, but when we lack directon and consistency, we end up short. This issue is best tackled by SMART goals.

A SMART goal is one that is specific, measurable, achievable, realistic, and timley. Defining these parameters as they pertain to your goal helps ensure that your objectives are attainable within a certain time frame. An example of this would be: losing 20 pounds by the end of the year. To track progress, someone might do morning or weekly weigh-ins to gauge progression. Additionally, changes to ones diet and exercise regimine will aid in the process. As time goes on, one will be able to see how progress is going along to see if progress is being made in a timely fashion. If things are not being done in time, there are metrics that might need to be updated, like eating even more differently and lifting more weight and longer, more intense cardio sessions. These metrics will change as time and circumstances change.

No matter what your goal is, in order to obtain it, there must be purpose and direction as we as a way to monitor progress. A SMART goal is a specific way to measure out and make your goals more attainable in a realistic and timely fashion. Going into the new year, i encourage you to make SMART goals to have a successful new year. Until the next time, dear readers, excelsior and happy new year!

No gym? No problem!

Image result for no gym no problem quotes

Due to recent circumstances, lots of things are closed. These things include bars, restaurants, salons, and fitness centers. Since the fitness centers are closed, now is a great time to get creative with physical fitness. I will share with you a sample of some great bodyweight workouts that will help keep you in motion and will pose a challenge for you. This will be more of a circuit dedicated to building strength and endurance. For these exercises, I recommend a warm-up and some pre-workout stretching before the actual task begins. after you’ve finished please make sure you do a cooldown of either cardio and/or stretching. I also recommend a 1 and 1 circuit. Do as many reps as possible in that one minute and rest for one minute. To start 3 rounds will suffice. As your conditioning improves feel free to add an additional round as you progress.

First, let’s start with a warm-up to get the blood flowing. Here are some warm-up ideas:

1 minute of jumping jacks (as many as you can) or

1 minute of high knees or

1 minute of butt kicks

After you get some blood flowing, it’s time to get some stretching in. ( I use a number of different stretches in my regimen. I recommend holding the stretches for about 10 seconds or more depending on how mobile you are. ) Click here for some nice ways to get yourself limbered up.

Now let’s get to work. 1 minute of work, 1 minute of rest 3 rounds and then you are done. feel free to try some variants of these exercises once you get used to the current routine to make it more intense. Then feel free to add a round or even cut your rest time if you wish to present more of a challenge.

Three rounds, 1 and 1, as many reps as you can (variants are in parenthesis for your convenience :

Simple circuit

Squats (traditional, squat thrust, single-leg squat)

Push up (traditional, elevated, decline)

Sit-ups/bicycle crunches/v up (pick your poison)

Dips (feel free to use a counter, a chair, porch steps etc.)

Lunges (traditional, reverse, springing lunges)

Pull-ups (narrow, wide, backward using a tree limb, playground set, I beam in the basement, maybe the threshold of a doorway if it can support you)

What’s that? You want even more of a challenge? I have a challenge for you. This one is intense, so I recommend keeping a lot of water nearby. You will sweat a lot:

The Assassins Circuit (Crafted by your truly)

Warm-up: high knees for 2 minutes

Burpees

Clockwork pushups

Dragon flags

Walk up bridge

Alternating grip pull-ups (switch grips between sets)

Jumping jacks

Spiderwalks

Cooldown kickboxing drills

This is merely a sample of some great exercises to help keep you in shape during these trying times. Until the next time, stay healthy my friends. Excelsior!