Healthier You in 2019 + Our 30-Day Wellness Challenge: Commitment

Another year has come and is almost gone, so now is the time to start thinking about what you would like to achieve in 2019. I’m sure that most of us can say that we had goals for ourselves in 2018 but were unable to achieve them because well, life just happened.  

Illnesses, injuries and having trouble balancing work with our personal lives just makes it hard to stay on track to work on achieving what we want during the year and that’s completely OK! Yes it’s a bummer that you didn’t do what you wanted to but hey you can still give it another shot in 2019, so let’s reflect on what happened this year and try to come up with a plan to achieve it this time around 🙂

Baby steps people, baby steps.

To be able to set realistic goals for yourself let’s start with the basics. What are you dreams and aspirations for your life in general? Do you have a bucket list of things that you would like to accomplish? Write them down, create a dreamboard to put in your bedroom or tell a friend/spouse what you want to do to help you to stay more accountable.

A dream written down becomes a goal, a goal broken down into steps becomes a plan and a plan backed by action becomes reality.

Try this method to help set daily reminders by looking at your dreamboard or to read it daily as it is written down to help hold you accountable. Accountability helps to keep your eye on the prize and consistent until your goals are achieved.

By the way, did you know that some goals may take longer for you to achieve than others?

Let’s say that your goal is to decrease your body fat by 15%. Changing your body composition is hard to begin with, but currently your lifestyle habits are not so great. You only get 5 hours of sleep a night, you barely get one glass of water in a day, you tend to either skip breakfast or you opt for a quick donut and wash it down with a soda in the morning but you still get in your workouts 2xs a week so that’s enough right? Then to top it all off you are very stressed with trying to manage a staff, your personal life, and still maintain your sanity. That’s a lot going on there friend!

In order to achieve your goal of changing your body composition most people come to me and say I’m going to quit all sugar, drink more water, get to bed earlier and start doing yoga 3x’s a week. Guess what happens next? It’s their 3-month check it and they have managed to at least get in a yoga class once a week, but continues to have the other bad habits weekly.

Guys, in order to be successful you need to set S.M.A.R.T (specific, measurable, achievable, relevant, time-bound) goals by self-reflecting and being honest with yourself in what you can handle at one time. Starting off with just getting your daily recommended water intake is a great start! Maybe we start with that and you complete that within a month. Awesome, now let’s start with trying to get more sleep. As you continue to build on your healthy habits your whole lifestyle changes and you are well on your way to achieving that decrease in body fat. Stay consistent towards changing your lifestyle habits in general and you will see results, I promise!

This philosophy doesn’t just work with achieving your physical health goals, but it works for all aspects of health such as your social health, intellectual health, environmental health, physical health, emotional health and spiritual health.

6 Dimensions of Wellness

Image Source: http://bit.ly/wellness-wheel-graphic

Whatever your dreams may be, you are in control of achieving them. Just be more realistic with yourself and don’t add more stress by trying to achieve all of them at once. Take a breath, achieve them one by one, keep going by putting in the effort and you will be able to do anything that you want to do. 

Want to take these suggestions and put them into practice? Participate in our FREE January “Commitment” Challenge >>

Download this worksheet and post it or hang it somewhere that’ll you see daily – and often. This month’s challenge is a fun one, because YOU get to determine what you’re ready to commit to. For Performance Health & Fitness marketing director, Mary Brown, she’s tried the “zero sugar for 30-days” challenge, but that’s a tough one! Instead, she knows the importance of keeping a food log and monitoring the suggested amounts of protein, carbs, fats, sugars AND fiber, as well as tracking water intake. For 30-days, she’s going to commit to finding the time to journal and log every meal – every day. She uses the free App MyFitnessPal – which is also what we recommend for all of our training clients. For me, I’m committing to drinking 50% of my bodyweight (minimum) in ounces of water – every day – no excuses.

We’re excited to commit to our health and wellness, and hope you are too. Please join us in this challenge – we cannot wait to hear what your commitment will be!

Cheers to your 2019 goals and happy holidays!

 


 

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About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

*Results may vary