When we start out on a journey, whether it be a vacation road trip or a journey of self improvement, we need to have a game plan.  We need to have a map, a plan of how to get to our destination and how long it is going to take us to get there.  We also must take the opportunity to ask directions (yes, even the men must ask now and then).  An important aspect of any fitness program is setting goals.  Without a clear goal in mind, it is difficult to commit to a program. This worksheet is designed to assist you in setting goals and defining obstacles that may impede progress toward your goal.

In order to write a goal, you must have a clear indication of what a goal consists of. Goals need to be:

S      specific          Details of how much, how long, etc.
M    measurable     How will you measure your progress
A    attainable       Be realistic in setting your goals
R    reward based  Attach a reward to each goal
T    time frame     Set a specific date for each goal

As an example:

List your fitness goals for the next 3 – 12 months using the details above.  How will you feel once you reach your goal?

Where do you rate your health in your life:      Low ___ Medium ___ High____

How committed are you to a fitness program? Very ___ Semi ___ Not Very ___

Outline obstacles that could impede your commitment to a fitness program or to your progress within your fitness program (could include things such as: lack of motivation, work schedules, home
life, family schedules, transportation issues).

List 3 methods to overcome obstacles listed above.

As personal trainers, we are here to assist you in defining your goals and assisting you to overcome obstacles to success.  With a firm goal and game plan in hand, you are less likely to get lost along the way and you have increased your chances of success in reaching your goal.

Till next time,
Narina Prokosch

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• Assessments – What are they and Why?
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In today's world, stress seems to have become a way of life.  It is a common topic of conversation and no person appears to be immune to neither its presence nor its effects on their lives.  Some of us thrive on stress and perform well when "the pressure is on".  Deadlines at work, confrontations and competitions can all increase our level of anxiety.  Positive stress can add excitement and anticipation to our lives, but negative stress or prolonged stress can impact an otherwise healthy body.   Stress is the body's fight or flight mechanism that responds to events by tensing muscles, raising the heart rate and increasing breathing.  While it is hard to control all outside forces that cause stress there are strategies that can help to minimize the effects of stress.

1) Become aware of your stressors and your physical/emotional reactions to them.  Recognize what you can change and if needed seek help in making changes in your life that will help to reduce the stress or the effects.

2) Take time for "you".  Learn relaxation techniques; set time aside for a relaxing massage; soak in a hot bath, walk the dog.   Establish a balance in your life.  We all work hard today, but we also need to play.  Plan some play time just as you would plan an appointment with your doctor, dentist or your child's teacher.   Take out that day timer or palm pilot and set some "down time" a couple of times a week.   It doesn't need to be huge blocks of
time.  A short 10 minute break just for you can do wonders to restoring your sense of well-being. 

3) Take time to exercise.  Exercise  is one of the most effective ways to manage stress.  Exercise releases endorphins that promote a sense of well-being and relaxation.  Be consistent with your physical activity.  While the stress itself may not completely disappear, the tension and negative effects it has on the body will, leaving you feeling free to enjoy life instead of being burdened by the stress that accompanies it.

4) Maintain a healthy eating plan.   Avoid nicotine, excessive caffeine and  alcohol.  Create a network of support among your family and friends.  While none of us can control when and where stress will hit,  we can control our reaction to it by developing some healthy strategies.

Till next time,

Narina

Related Posts:

• It Isn’t Just for Athletes – It’s for All.
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• Assessments – What are they and Why?
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All of us are aware of how beneficial and important exercise is to our overall well being – strong, toned muscles; improved circulation; stronger bones – the list goes on.  But not many realize the benefits of exercise for our brain.  An  article in my local newspaper revealed some new research done at University of Victoria, Victoria, BC Canada.   I will recap the article.

Let's start with some brain facts from the article:  "The human brain contains more than 100 billion brain cells, or neurons, each linked to as many as 10,000 other neurons."  "As we grow older we lose neurons and branches of cells called dendrites, that allow communication between cells, in humans, these losses start around ages 60 to 65."

"Christie's research has shown that exercise can induce long-term structural and functional changes in the connections between brain cells.  Exercise won't cure a disease, he says, but can slow down its progress and improve mental capacity."

Now for a recap of the research by Dr. Christie:  "University of Victoria neuroscientist Dr. Brian Christie was one of the first researchers to discover that exercise stimulates the growth of brain cells in the hippocampus, an area of the brain involved with learning and memory.  The finding debunked the long-held belief that our brains aren't able to produce new cells – known as neurons – as we age.  We now know that new neurons are
produced continually throughout our lives and this process can be ramped up or dampened by our lifestyles, says Christie."  "The applications of Christie's research are astonishingly broad.   Exercise seems to reduce the impact of any stress on the brain, whether the stress comes from a hard day at work or from neurological disorders such Alzheimer's disease, autism, stroke or fetal alcohol spectrum disorder"  

The article did go on to explain the benefit of exercise with children diagnosed with FASD (fetal alcohol spectrum disorder).   Christie and his team have demonstrated that exercise promotes the growth of new neurons in FASD brains, and that these neurons are better able to communicate with each other.   I think this early research has shown us that exercise not only benefits the physical body but also our mental capacity.  Just one
more reason to keep up your exercise program, or if you haven't included exercise as a daily part of your life, then no time like the present.  Our brains should not be neglected.  I for one must keep exercising.  Now that I am addicted to Sudoku puzzles, I will need all the neurons and dendrites I can muster!

Till next time,
Narina Prokosch

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