GOALS!!! Set, Plan, Achieve…

A client turned to me recently and said, “I don’t know what my originally stated goals were, but…”


Because this is a problem.

How can I be held accountable as a trainer for helping you achieve your goals if you aren’t clear on what those goals are? How can YOU be held accountable if you don’t even know what you are working towards?

So let’s talk about GOALS today.

Setting a goal should be something you do before you start to change your behavior. It should be something attainable, realistic and positive. Goals can change over time – but you should always have a goal in mind.

They can be simple: “I want to maintain my weight and fitness level”.

They can be specific: “I want to run a 10k” or “I want to lose 5 lbs.”.

They can be in regards to changing a habit: “I want to quit smoking”.

Or they can be somewhat generic “I want to feel stronger”.

They should NEVER be unrealistic, too ambitious, negative, or personality changing. For example, “I want a gap between my thighs” when you have NEVER had a gap between your thighs, is not realistic or helpful. Read this wonderful blog post if you want a deeper understanding of why setting unrealistic goals may be thwarting your path to a healthy relationship with your body. “I am never going to eat bread or drink wine again” when your most favorite thing in the world is a glass of Malbec with a fresh warm loaf and some wonderful olive oil won’t stick…It is better for you to identify easy things for you to change first – limiting frequency of consumption or quantity of your favorites, increasing your movement, substituting lean proteins and veggies for all dinners (instead of pasta)…so that you can ENJOY that wine and bread. Also, identify why you want to cut those favorites. Are they making you sick? Do you think they are thwarting your weight loss? Are you drinking so much at night that you can’t workout? That will help you to set a more specific and realistic goal.

Make sense?

You are who you are…wonderful, complex, and imperfect. We are all. So embrace who you are and find support systems that support YOU…not Gisele.

So get stronger! Lose that 10 lbs you have always wanted to by starting to work with a trainer, starting to make the time for daily walks, and by cutting calories slowly (and, perhaps, by working with a nutritionist to identify easy ways to go about this)! Commit to a yoga practice to help you meditate and loosen up!

Set a goal. Set a plan for achieving that goal. And stop making excuses.





Liz 1


FITintheCITY: Deal Breakers


As I mentioned before, I was spring cleaning the blog recently, and in doing so, revisited a bunch of our older posts. I re-read a post I wrote on how to eat less when you are busy (and therefore are moving less) and was reminded of a conversation I had with my mom after I posted this piece. She called to say that she didn’t like my post because I recommended switching from coffee with sugar and ½ and ½ to green tea as a way to cut calories in the morning and that that was “unrealistic for most people”. While I wanted to lecture her on self-control and the hard fact that we all must make sacrifices if we are serious about losing weight, the truth was, she was right. We all have what I call “deal-breakers”. These are items in our life that are just not worth living without. For me, that is wine, bread, and cheese. Barring pregnancy, it is unrealistic that I could give up these items for a long period of time. A few days? Sure. A week even (to follow a clean eating week like FITmama talked about last week)…definitely! Forever? Not going to happen. The fact is, life is too short to live without wine, bread, and cheese. For some, this item in their diet is a sweet. Others, coffee with ½ and ½. We all have them. The important thing is to pinpoint these deal-breakers and figure out a way to co-exist with them. Don’t fight them – they will win…every time. How is it that I can eat bread and cheese and drink wine and not gain weight? Moderation and portion control. I can’t drink a bottle of wine and I can’t eat a whole loaf of bread. I also can’t have bread and cheese at every meal. Here is an example of how I live with my deal-breaker: Breakfast is oatmeal with banana and flax (no sugar) and a 8 oz cup of coffee with ½ and ½ and agave. Snack is a piece of fruit. Lunch is a salad with tons of greens and a protein (no bread, no cheese). Snack is a ¼ cup raw pumpkin seeds and dinner is 2 slices of homemade pizza and a glass of red wine. I controlled my dairy, carb, and sugar intake during the day so I could have the pizza and wine. I should also mention that I usually exercise for at least 30 minutes every day and walk my dogs for at least 3 miles. Now for the next two days, no wine, and either no cheese, or a little feta sprinkled on my salad. As for bread? Perhaps I have a piece of toast with avocado for breakfast. But that is it for bread for the day. Make sense? I don’t say to myself, “I will not eat bread or cheese ever”. I say “how can I eat bread in a controlled and moderate way”?

Honestly, I don’t restrict myself. I hate the word diet and the second I say I can’t have something, I want it more and I obsess over it. So I have learned to co-exist and I recommend this to my clients as well.

So mom…as usual, you were right. Giving up coffee and cream is unrealistic for most people. So when they need to cut a few calories, that is probably not the place to look. Perhaps, it is switching from sandwiches to salads for the week or skipping dessert. Restrict the item you don’t care about and keep the ones you do.