Sustaining Progress

goals“Circumstances may cause interruptions or delays, but never lose sight of the goal..”  — Mario Andretti

Reaching your goals is important and it should be a priority.  Even though circumstances and interruptions will arise, always be sure that you’re moving toward your goal and not away from it.  Progress is the key to success!  No matter how long it may take for you to reach a specific goal, never lose sight of it until it’s behind you.

2013 Resolutions



“I think in terms of the day’s resolutions, not the year’s”  — Henry Moore

This year make daily and weekly attainable goals rather than going for the gold right off the bat.  How many hours do you want to dedicate to working out each week?  What exercises do you hope to increase your weight or repetitions on??  Stay focused on these smaller goals and your major goal of losing 50 pounds or 10% body fat will come with time!


Creating Purpose

“In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia” – Unknown Author

This quote holds true in every aspect of life.  We feel much better when we’re being productive and reaching the goals we’ve set out to attain.  Whether today’s goal is to finish a book, run a mile, or simply take out the trash, we will feel better once our task is complete.  It’s hard to imagine how immense the value of life is.  To become caught up in a trivial routine day after day is to take life’s value for granted.  Set an achievable goal today and see how good you feel once you reach it.  That feeling is the essence of life.  It should be with you all of the time.

Have No Fear!

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.”  – Robert Cushing

No more excuses!  If you want something go out and get it!  You’re the only one who can truly stand in your way.  Make your health and wellness a priority, not just for yourself, but for your family as well!!  Set a goal and reach it by the end of the month.  You’ll be surprised at how good it feels to accomplish something for YOU!

A Helpful Tip to Keep You Accountable

If you’re struggling with accountability consider setting weekly goals for yourself in relation to your time spent in the gym.  I have recently set a goal of completing 90 minutes of cardio and 135 minutes of strength training each week.  Setting such a goal has helped hold me accountable by allowing me to make my workout routine a priority.  Whatever it takes, I make sure I reach my goal by week’s end, and even have incentive to finish it by Friday so I can take the weekends off.
In addition to this type of goal, I have set a physical goal of obtaining a lower body fat percentage.  While my physical goal may take several months to reach, it is nice to still feel accomplished each week by reaching smaller and simpler time oriented goals.  Take a look at your long term goals and consider developing an appropriate weekly plan.  Staying committed to a specific plan will help you achieve your goals without feeling like it’s taking an eternity.  Good luck!

The Importance of Goal Setting

“Nothing contributes so much to tranquilize the mind as a steady purpose– a point on which the soul may fix its intellectual eye.”  – Mary Shelley
If you’re struggling with motivation it may be time to reevaluate your goals.  Figure out what it is that you really want and go after it.  Having something to work toward will help you stay enthusiastic and on track.

Viewing "Failure" as a Necessary Part of Success

“In order to succeed, you must first be willing to fail.”
– Anonymous

Whether you’ve been working toward your goals all year or you’re just getting started, it is important to remember that fitness goals are never attained over night.  Instead of getting discouraged because you haven’t lost twenty pounds or haven’t been able to run a consecutive mile, set a smaller goal you can accomplish in the meantime.  Before you can lose twenty pounds you’ve got to lose five.  Likewise, before you are able to complete a mile you’ve got to execute a quarter mile.

Use small goals to encourage yourself to stay on track.  When you’re developing timelines for your larger goals make sure they are realistic.  If you don’t lose twenty pounds in twenty weeks or less don’t look at it as complete failure.  Keep at it and the twenty pounds will come off.  The key to success is consistency.  Use your stumbling blocks as reason to keep going and you can achieve the impossible!

Using Goals as a Form of Motivation

Create a goal to keep yourself motivated and on track.  Consider creating a friendly competition with a friend or family member if you feel like that would help.  Whether on your own, or with a friend or small group of people, including a little competition and a goal specific timeline can really help you stick to your routine!

Having Trouble Reaching Your Goals?

Drown your insecurities, hold them underneath.
Suffocate self-doubt so that it cannot rise to breathe.
Cut down all your weaknesses, each one limb by limb.
Capture all your confidence and flaunt your gorgeous grin.
Fight off every single fear and dare not leave the ring
Until you’ve knocked out each of them and can face anything.
When the struggle gets you down on those around you may you lean
So that you never have to compromise how you’d like to be seen.
Not only in the eyes of others, in the mirror as well;
Situations will resolve themselves it only hurts to dwell.
The key to this equation is to know YOU’RE in control;
Although we sometimes lose our spirit we can never lose our soul.


Don’t waste anymore time!  Set a goal and reach it no matter how long it takes.  Refuse to let your fears and insecurities hold you back.  The sooner you get started, the sooner you will achieve what you set out to accomplish.  Start small and use your achievements as a way to gain confidence in reaching your future goals.  Only YOU can determine whether or not you are going to succeed.  Take the advice of a Chinese proverb that encourages you to “Be not afraid of growing slowly; be afraid only of standing still.”  Make an effort to do your best and the rest will come naturally.  No more excuses, it’s time for success!

Get Your Goals and Your Effort ALIgned!

“Don’t count the days, make the days count.”  – Muhammad Ali

As we approach the end of March, assess the progress that you’ve seen since the beginning of the year.  In doing this, you should be able to find the motivation to keep at it.  If it seems like you should have had better results, try not to dwell.  Make each and every day of the second quarter count.  Do your best and I guarantee you’ll be happy with the way you feel at the end of June.
If you’re happy with your progress thus far, keep it up!  Remember to make changes to your workout program to continue seeing favorable results.  Treat each day as an opportunity to get you closer to your ultimate goals.  Goals are met one day at a time, so instead of counting down to the day your goal will be reached, do something positive each day that will get you closer to achievement.