Insights from Kim

fitness, Weight Loss

What REALLY Works for Fat Loss

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Losing weight is notoriously difficult, both to achieve and to maintain. There are so many diet ‘gurus’ out there just trying to sell a book or a supplement with pseudoscience and it makes it confusing for anyone to understand what exactly they need to do to lose weight. So, what actually works? Thankfully, there is a large body of evidence that shows a few things that do work for weight loss. Unfortunately, it’s nothing new or exciting and it won’t sell a ton of books or make anyone a million bucks. But, if you’re ready, here are the 5 most important things to focus on for weight loss.


  1. Nutrition. The only way you lose fat is to consume fewer calories than you burn. It’s just the way the human body works and there is no way around it. Every diet on the planet works for fat loss if it causes you to be in a calorie/energy deficit and not one of them will work if it doesn’t. Just remember that as your body gets smaller it will require less energy, so you’ll have to adjust along the way.
  2. NEAT. Non-Exercise Activity Thermogenesis. This is all the movement that isn’t an exercise session. Fidgeting, doing chores, showering, etc. This makes up a majority of your energy expenditure outside of what your body burns just to stay alive. So, stand instead of sitting, get up more often, and park farther away. All that seemingly meaningless movement during the day is actually very meaningful when it comes to fat loss.
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    Photo by Leon Martinez on
  3. Exercise. While an exercise session does not burn a significant number of calories for most people (usually far fewer than your fitness tracker will tell you), it does help in reshaping the body which is what most people want. It also leads to muscle gain which makes your body much more efficient at burning calories throughout the day and night. Resistance training with a progressive overload focus will be most effective.
  4. Recovery. If your goal is fat loss it is important to manage your sleep. More waking hours leads to eating more, stressing more, and recovering poorly from workouts and daily activity. So go to bed and make sure to do what you need to to get consistent, restful sleep.
  5. Stress Management. Stress impedes your ability to make positive decisions when it comes to diet and exercise among other negative effects on the body and well-being. So, go to therapy and make sure you’ve got some good coping skills for when the challenges of life come.

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If you are ready to seriously address fat loss, take a look at these five areas and then make a commitment to be consistent. It does not make any difference what kind of diet you choose or exercise plan you embark on if you are not able to be consistent. Nothing works if you don’t stick with it. So, choose a plan you can really live with over time. And be patient. There are no quick fixes. It really does just take time. If you miss a few workouts or overeat, just keep going the next day or the next meal. Don’t give up.

fitness, Uncategorized

5 Gifts Every Fit Mom Loves to Receive


If there’s a special Mom in your life who loves to stay active and fit, I’ve got some fail-proof gift ideas to show her how much you appreciate her this Mother’s Day. Here are my top 5 Mother’s Day gift ideas for the active mom.

mother's day

  1. Sports Massage

I could not recommend this more! If the mom in your life is slinging iron and diaper bags, she needs this. Sports massage is not all essential oils and light pressure like the more traditional Swedish massage. It’s intense and meant to work out those myofascial adhesions (knots) that can build up over time. Any active mama will be happy to have the relief and increased range of motion she’ll gain from a good sports massage.

If you’re in the South Denver, Colorado area, you HAVE to send her to Rhonda at FORMOTION Manual Therapies.


  1. Gym Clothes

Every fitness-minded mom wants gym clothes. You can’t lose here. Just don’t go cheap because quality matters! Go check her closet so you get the right size. Tanks, leggings, sport bras, and shorts. We want all of it. Trust me.

My FAVORITE brand of gym clothes right now is Hylete. I want everything in their Spring 2018 Catalog and I’m betting your fit mom will too.


  1. Fitness Watch

If the mama on your mind doesn’t have a fitness watch, she probably wants one, and if she does, she probably wouldn’t mind an upgrade. There are tons of them on the market and I know it can be a challenge to choose the right one, so here are a couple of things to look for:

  • Heart Rate Monitor
  • Water Resistance
  • Reliable GPS

I like my trusty Polar M200. It’s stylish with a round face and has all the above-mentioned features along with many more. If you want something more cutting edge, I recommend a Garmin watch (I like this one) or the brand new FitBit Versa.


  1. Mini Bands

There’s not a piece of equipment more versatile than bands, in my opinion, and sometimes the gym just doesn’t have a good set! Your fit mama will be so happy to have her own. I recommend these bands.


  1. Pedicure

If the mother you love is a runner, a lifter, a crossfitter, a dancer, or any other kind of athlete, her feet need some attention. Get the woman a pedicure! Check her schedule and make her an appointment for a pedicure at a nice place with the fancy spa water. She will thank you!


Mother’s do so much for all of us and they deserve some special treatment, don’t they?! Any of these items will be a home-run for the active mom in your life this Mother’s Day. Get to shopping and don’t forget to tell her just how wonderful she is!


Embracing Fitness as a Training Ground for Building Better Character

Pain hurts. Struggle can be agonizing. Completing a project that is mentally or physically challenging can feel tedious and uncomfortable.

So, we avoid. We put things off. Procrastinate. Hire the hard work out to someone better suited than us. We stuff down our pain instead of opting for healing because it feels easier.


And even though we feel weak, ashamed, and like a complete fraud when we quit or avoid hard things, we keep trudging down the same path.


Some of us spend our whole lives avoiding struggle. We parent our children from the sole motivation of keeping them from heartbreak and pain. And we live our lives from the same goal.


And then we wish. We wish we had done the thing we always said we’d do. We wish we knew how to build this or play that. We wish we were more successful, healthier, stronger, better at relationships. We wish.


All the influential and inspiring people in the world tell us the same thing. Embrace fear. Get comfortable with the uncomfortable. The clichés ring in our ears like church bells at noon, but we know we’ll dismiss them as soon as we encounter a difficult situation. They’re right, we’re sure. But comfort is addicting.


What we don’t know, is that running toward pain and struggle and fear and discomfort isn’t just for accomplishing BIG dreams and finally checking that incredible thing off our bucket list. Nope. It’s necessary just to become better people than we are today. Right now.


To move forward at all, we have encounter at least some discomfort. It’s essential. We are either facing something hard head on, or we are stagnant in our character. It’s how life works. We are overcomers or we are succumbers.


It’s so daunting though, right? Facing the hurt and adversity in our path in order to become ourself. The real, whole, self we always wanted to be.

What if there was a practicing ground for doing hard things? A less daunting place for risking a little embarrassment in order to become more complete, more generous, more loving, and more alive versions of ourselves?


Fitness is that place for me. I get to choose everyday between comfort and struggle. Excuses and integrity. Shame and courage. Jealousy and generosity. Succumbing and overcoming.


Does that sound a little off-base? A little too small and easy? Well, hear me out.


I am an introvert to the core. I like to be home with coffee and quiet, and most days when I drop my kids off at school, I think to myself that the easy, comfortable thing to do would be to go home and drink my coffee in peace, read a book, or stroll around Target alone.IMG_2190

But, I have a choice to make. This is my prime time to take care of my body. I know if I don’t do it then, I will struggle to find time to do it later. So, I am cultivating a practice of embracing something that feels a little like a struggle some days to do the better thing. The thing that will bring me more benefit.


See, I know I am a better mother and wife and person when I take time to exercise my body AND I always feel really good when I finish my workout, physically and mentally. Of course, I take time to rest and read and enjoy quiet time regularly, but that is not a healthy habit for me to embrace every morning at the sacrifice of moving my body, so I have to risk discomfort to build my character and my health.


Now that I have been committed to this practice for a while, I have found it easier to do the other things that I used to put off and make healthy choices in other areas of my life. I will have the hard conversation with a loved one now because I know it leads to a better relationship. I know a messy house causes me stress, so now I fold the laundry instead of watching television. I call on a friend when I’m struggling emotionally instead of isolating, even though going inward feels more comfortable to me.


Do you see where I’m going with this? Using fitness as a training ground for life may sound silly and inconsequential, but it has made a real impact in my life. I know what it says about my character when I plan to do 5 sets of squats, but quit after 4 because I’m tired or it sounds too hard today. And I am taking that lesson into the rest of my life. I will play with my kids for 20 minutes instead of 5 because I know what that means to them and says about me.


When I feel jealous of another woman at the gym because she is leaner or stronger than me, I can choose to go home and pick her apart in my head or to my husband OR I can choose to notice my jealousy, go to her, and give her a compliment.


So, I aim for the latter. I am an introvert who approaches strangers in the gym to give



compliments. Regularly. Because I would rather be an encouraging woman than a jealous one. And, you know what? I will probably never see that person again. It’s an easy way to practice. Way less threatening than approaching a colleague or school mom, but it’s a good lead-up for encouraging those women too.


Maybe even this feels overwhelming. So just start with one thing. Wipe down your yoga mat, or gym equipment when you’re done with it because you are not a lazy or entitled person. Be the person you want to be for just one hour at the gym. And then, watch how your life changes outside of it.


Fitness can be just about your body if you want, but there is so much more that you can gain. What if you tried embracing all of it to welcome more wholeness, strength, and joy into your life?


3 Things Every Exerciser Needs

IMG_1085Exercise doesn’t need to be complicated. You can get a perfectly good workout at home without dumbbells, benches, or pull up bars. But, as a personal trainer, here are the three things I think every exerciser should invest in. And don’t worry, none of these are going to break your bank.

1. A Stopwatch

Okay, I know this seems too

IMG_1089simple to be a necessity, but just trust me here. I cannot tell you how often I see people wrecking their workouts because they aren’t timing their rest periods!

I know you may think you can accurately count seconds in your head, but you probably can’t. Or you’ll get distracted. Or you’ll pick up your phone and five whole minutes later (which will feel like 30 seconds) you’ll finally get to your next set or round.

So, just use a stopwatch to make sure you are timing your rests. Your workouts will be so much more efficient and every phone has one these days, so there’s really no excuse not to!

2. A Foam Roller

There is no question about it, this is absolutely the piece of equipment that I recommend most often. If you don’t have one, you need one, in my opinion.

IMG_1096Foam rollers allow you to basically massage out knots in your muscles. Knots in your muscles, or adhesions as we call them in the fitness world, will make you uncomfortable, alter your movement patterns, and eventually lead to injury.

Foam rolling (a.k.a. self-myofascial release) is essential to keeping your muscles healthy, maintaining flexibility, and reducing soreness. And, you can pick one up for around $30, so it’s affordable for most anyone.

3. A good pair of shoes

Are you pulling out the same grass-stained, 6-year-old sneakers you wear to mow the lawn when it’s time for a workout? If so, stop it right now and get yourself to the shoe store!

A good shoe is so important! You are putting a lot of pressure on your feet when you exercise, so you need to take care of them by giving them the proper support for the activities you’re doing.

For most people, a cross-trainer will be sufficient. If you’re doing power lifts, you’ll want to consider something with a more solid sole. If you’re doing plyometrics, jumping, etc., you’ll want something more flexible.


Not sure what shoe to buy? There are plenty of shoe stores that will assess you and help you find the right one.

Once you have these three essentials, you’ll be set for an efficient, safe, and comfortable workout.

Are you already using any of these? Is there anything you find to be absolutely essential to your workout that isn’t on the list? I want to hear about it! Let me know below.



What’s on our grocery list?

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Something Kim and I tell our clients to do all the time is to “eat real food.”

By that, we simply mean we want you to eat foods that aren’t processed. The more bio-available (the ability of your body to actually use the ingredients in the food you consume) food you consume, the better the fuel for your body.

Things like fresh fruits and vegetables (not canned; but frozen is good), fresh meats (avoid boxed, breaded, fried or extruded), and dairy.

But a question we often get is, “OK, so what does that look like realistically when I go grocery shopping?” You may have heard the suggestion to keep your shopping to the outside of the grocery store as much as possible, and this is true. Along the outside walls of most grocery stores are the produce, meat and dairy sections, which is where the real food exists – with some exceptions like rice and canned beans.

By shopping on the outside of the store, you avoid the aisles with all of the boxed, canned, or pre-prepped foods that tend to be of lesser nutritional value and often are heavily processed.

Here is our most recent grocery list, and as you’ll see, it is probably 85 percent made up of stuff found in three sections of the store: produce, meat, dairy.

Produce (all organic unless marked with *)

  • Asparagus
  • Frozen cauliflower rice*
  • Spaghetti squash
  • Red bell peppers
  • Garlic
  • Red cabbage
  • Cilantro
  • Green onions
  • Jalepeno
  • Ginger
  • Zuchinni
  • Green peppers
  • Tomato
  • Sweet potatoes
  • Butternut squash
  • Parsnips
  • Yellow onion
  • Bananas
  • Kiwi fruit
  • Blueberries
  • Strawberries
  • Romaine lettuce

Meats (all natural or organic)

  • Chicken
  • Strip steak
  • Ground turkey
  • Turkey deli meat
  • Whole chicken


  • Sliced colby jack cheese
  • Cheesesticks
  • Eggs
  • Egg whites
  • Triple zero yogurt

Other items

  • Gluten-free bread
  • Soy sauce
  • Cashews
  • Fish sauce
  • Black beans
  • Coffee creamer
  • Ezekiel bread
  • Coffee


  • Guacamole
  • Protein packs (almonds, cheese and turkey cubes)
  • Kind bars
  • Applesauce
  • Tortilla chips



3 Tips for Starting with Success

Ready to start working out but don’t know where to start? Here are 3 quick tips to help you begin with success!

1. Dress the part.
Having the right workout attire makes such a difference. Many of us are tempted to wear our biggest t-shirt and a pair of trusty sweats to the gym when we start out, but that can actually make your experience miserable.
Baggy clothes make you sweat more, they impede your range of motion and they don’t exactly give you the confidence you need to step foot into a gym for the first time.

To maximize comfort and performance, choose clothing that

  • Fits well
  • Breathes
  • Allows you to move
    • Ladies, my go-to outfit is a pair of workout leggings (or shorts with compression shorts underneath), and a breathable tank. And yes, spandex image(gasp!) is your friend! It actually holds in all your not-so-tight areas while allowing you to move optimally, so don’t let it scare you.
    • Guys, Michael’s go-to is a tank or breathable t-shirt (think dry-fit) and a pair of shorts with compression shorts underneath.
  • Also, make sure you’ve got a good pair of supportive training shoes.

2. Make a plan.
If you don’t have a plan, you will struggle to be productive or efficient and you will likely waste a ton of time.

So, before you begin, decide what you will do. If you have no idea where to start, hire a trainer, follow some fitness experts on social media, and start getting some information about basic exercise techniques.image

Before you start your workout, you should know

  • What days and times you will be working out.
  • How long you plan to work out in a session.
  • What exercises you’re doing.
  • How to properly perform each exercise and what equipment you will need.
  • How many sets and reps of each exercise you will complete, or for how long if you’re doing timed exercises.

3. Get your mind right.
Realistic expectations, a positive attitude, and self-discipline are your most powerful imagetools when it comes to beginning an exercise regimen.

  • Make sure you’re setting goals for yourself that are realistic. If you haven’t exercised one day in the last three years, it would be foolish to think you should hit the gym for an hour five days a week. Start small, so you can have some early successes and then work your way up to a more rigorous schedule. It’s not a race.
  • A positive attitude is key. Do not berate your body and focus on how much you hate it, and then expect it to work for you in the gym. That body has taken everything you have put it through. Focus your mind on all it’s done for you and work from there.
  • And, if you’re struggling, give imagery a try. Imagery is a powerful tool that can help you succeed in the gym.  Just form a mental image of yourself successfully completing each exercise before you get started.
  • Self-discipline comes on the tails of a positive attitude. You believe you can do something and then you make yourself behave in a way that will get you there. Self-discipline means telling yourself ‘no’ sometimes and creating habits that will lead to success. Your role models didn’t get where they are by constantly indulging their comforts and neither will you. Self-discipline leads to self-esteem, and that’s much more valuable than fleeting comfort.

Now, that you’ve dressed the part, made a plan, and got your mind right, you’re ready to begin your fitness journey! Go attack your fitness!!


When Your People Can’t Support You: 3 tips to help you overcome.

What to do when your people can’t support your goals.

So you’ve decided to make some healthy changes in your life. You’ve got goals and you’re on your way. There’s just one problem. Every time you talk about your goals or your progress or your hopes, you get major pushback from some of your loved ones.

What is that about? And what do you do when your people can’t support you?

First off, where is all this pushback coming from? You should always examine yourself first. Is it you? Are you obnoxiously bragging about yourself and your healthy choices every chance you get? Are you being critical of your loved ones’ habits now because you are sure you have all the answers?

If you’re doing any of that nonsense, you ought to cut it out. That kind of thing will elicit a hard eye roll from even the most patient of people.

If you are going about your business humbly, however, and your people are still rolling their eyes and responding passive-aggressively to your efforts, it’s likely stemming from their own insecurities.

Everyone knows diet and exercise are important, but it takes work, and most people have not been able to stick to it. Not only that, loads of people hate their bodies. So, you can see how your victories are forcing your loved ones to encounter their thoughts and feelings about themselves, and for many people, that can be painful.

It doesn’t mean their behavior is acceptable, of course, but at least you’ll know where it’s coming from should you encounter it.

Well, enough psychology. What you really want to know is how to handle this junk, right? So here are some tips to help you handle the pushback.

  1. Don’t share your plans or your victories with people who will tear you down.
    This one is simple. If you know someone is going to rain on your parade, just don’t let them know there is a parade.  All you really need is one supportive person who is willing to listen and encourage you.
  2. “This is just something I’m doing for me.”
    When someone questions your motives, says you don’t need to exercise because you’re fine the way you are, constantly tries to encourage you to eat that donut, etc., just use this phrase. “This is just something I’m doing for me.” You know the reason YOU are making healthier choices. You don’t owe anyone an explanation, so just go ahead and shut it down as soon as it takes a turn for the negative.

    Loved One: “You don’t even need to work out. You’re already skinny!”
    You: “Maybe so, but this is just something I’m doing for me.”

  3. “I’d really appreciate your support.”
    Go ahead and ask for what you want. When you’re tired of hearing the push-back, it’s okay to ask your people for what you ultimately want, which is support. They may make it very clear that they think what you’re doing is stupid, but taking the softer approach and making your needs known can turn that ship around pretty quickly when you’re dealing with people who love you.

    That might look something like this:
    Loved One: “Would you just eat a burger already?! Your salad is depressing! Haha.”
    You: “This is just something I’m doing for me and it’s challenging, so I’d really appreciate your support.”

I know it’s tough when you’re excited and motivated to do something good for yourself only to get flak from the people who are supposed to encourage you, but using these three tips can help you stay on track with your goals without damaging your relationships.

Go ahead and take back your power with kindness and humility. And attack your fitness!


Routine is not a four-letter word


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My wife and the other half of the Lynx Fitness duo, Kim, was recently putting together a yoga-inspired workout plan for a client when, during her research, she came across the following passage from a book by Judith Lasater.

“…renew your commitment to practice on an ongoing basis … The highest form of discipline is consistency: powerful transformation can come from regularity.

That last part resonated with both of us. It is such a simple statement yet it holds a mighty truth, especially as it relates to committing to a lifestyle of health and fitness.

In our time as personal trainers, stressing the importance of an all-in commitment to the routine of a fitness program has been the No. 1 thing Kim and I have to work through with our clients. It’s not easy to convince people that the transformation they desire comes from regularity – a term far too often associated with boredom and stagnation.

Interestingly enough, Kim’s discovery of this powerful statement on the importance of consistency comes as I am working my way through reading the book, “The Power of Habit: Why we do what we do in life and business.

In one section of “The Power of Habit,” author Charles Duhigg describes research performed in 2002 by New Mexico State University in which 266 people who worked out at least three times a week were studied to understand why they were so committed to their exercise regimen.

The study found that while they all had different reasons for beginning an exercise program – for various motivations and goals – they continued because they, in essence, craved how exercise made them feel. So much so that it became a habit as powerful as a smoker’s addiction.

Ninety-two percent of those studied in one group said they exercised because they essentially craved the way they felt after a workout – the endorphin rush. Another group responded at a 67-percent clip that working out provided a sense of accomplishment as they tracked their progress, which they craved.

Here’s what all this really boils down to: To realize the fullness of your body’s potential and to achieve your health and fitness goals, it is going to be hard not only as you begin this new lifestyle, but also at times along the way when your life circumstances change or your goals change or as setbacks arise.

In those times, as Lasater said in her book, commit and recommit to consistency on an on-going basis. Commit to regularity. Commit to just committing.

Because if you do, there will come a point where you forget that it’s hard and you’ll cross a threshold where it – exercise, fitness, health – just becomes who you are. You’ll find joy in the routine of working out. You’ll crave the rush of a completed workout more than you’ll dread starting one.

And that is where your powerful transformation truly begins.


Are you the 9 percent?

The following is a guest blog by my friend, Sarah Siders. Sarah is a licensed Master Social Worker and runs her own life consulting business and a client of Kim Ashford Fitness! If you’re interested in learning more about Sarah’s work, visit her website.

If you made a New Year’s Resolution this year and you’re reading this with your resolution still intact, congratulations! You are well on your way to becoming one of the mere 9 percent of people (in the United States) who articulate a resolution and follow through.

If this statistic seems painfully small, just think of all the times you’ve made other goals and quit almost as soon as you started. Some of the main reasons people quit pursuing their goals are the discouragement of not meeting their deadlines or setting expectations for themselves that are impossible.

So what sets the 9 percent apart from the 91 percent? Let’s get in the head of the 91 percent to see what people believe that makes them more likely to quit.

Myth #1: If I don’t meet my goal completely, I failed.

If you’re still focused on hitting your fitness and health goals for the year, chances are you fall into the category of a high-achieving person. While high-achievers tend to accomplish more, they often fall prey to a common thinking trap referred to as “All or nothing thinking.”

It’s the sneaky belief that anything less than 100 percent doesn’t count. It turns out requiring ourselves to be superhuman only sets ourselves up for the very thing we fear: failure.

What’s worse, we can be led to believe that not achieving a goal perfectly indicates something is wrong with us.

Instead of the black-and-white view of achievement as either “success” or “failure,” use the 80/20 rule to evaluate your effort. If you’re not meeting your goals consistently, it’s likely that there something wrong with your expectations, not you.

If you’re meeting your goals for fitness and nutrition 80 percent of the time, this becomes the new success standard, taking into account that while life happened and it prevented me from keeping my commitment 20 percent of the time, I am proving my commitment to myself with the 80 percent.

Myth #2: I’ll sleep when I’m dead.

It may seem like rest, sleep or taking a day off are signs of weakness, laziness or lack of commitment. But the intelligent use of rest is an essential element to meeting your health and fitness goals.

During sleep or on a recovery day, your muscles are doing anything but resting. In fact, your body uses this time to repair and build muscle. Without this critical component of your workout routine, you will not see the results you want by your deadlines, and worse, you may get injured or burned out and quit all together.

So instead of telling yourself, “Rest is doing nothing,” try reminding yourself, “Rest is allowing my body to do a different kind of work.”

Myth #3: If I look like I’m having fun, I’m not working hard enough.

Really? What isn’t fun about getting fit, feeling more energetic and confident, making visible progress and proving to ourselves that we are committed? Everything about that is fun.

It doesn’t mean there isn’t pain and sweat involved. In fact, it’s the pain and sweat that make your progress worth celebrating. Talking about how much agony you’re in or telling yourself you’re miserable doesn’t prove that you’re more committed. In fact, it might actually limit what you’ll accomplish.

When you hit a milestone on your fitness journey, stopping to celebrate by acknowledging your progress to yourself and others around you is a way to encourage yourself to keep going.

Sure, it’s all about the destination, but the only way there is the process. You might as well enjoy it.


Resolutions that get Results: How to set great goals.

img_5401-1Here we are in week one of January and you may already be struggling to keep up with your resolutions. Maybe you have a goal but it’s vague and uninspiring and has already left you wondering how you will ever achieve the end results you desire. Not to worry, we are expert goal setters here at Lynx Fitness, LLC and we’re here to help you create the kind of resolutions that lead to success.

First things first: What exactly is it you want to accomplish? Good, attainable goals are specific. “I want to lose weight this year” is not a specific goal. You need the what, when, where, how and why to get you to victory.

What? Instead of “I want to lose weight”, try “I want to lose 15 pounds.” That is a specific goal that gives you something to measure. Every goal should be measurable. If you can’t measure it, you will not be able to determine whether you have succeeded. Moreover, you won’t be able to track your progress, and progress is the MVP when it comes to sticking with a goal.

When? This is a dual purpose question. First, when do you want to have achieved your goal? One year from today? Before your beach vacation this spring? Determine an end date for your goal. This will keep you pressing forward instead of aimlessly meandering toward a far-off desire that isn’t really a goal, but a wish.

Along with an end date, you will need to decide when you will actually work toward your goal. Try something like this:  “I want to lose 15 pounds by March 1st. I will do so by exercising at 7 a.m. each Monday, Wednesday, Friday, and Saturday.” Now, you’re getting specific. You’ve got a goal with an end date and the days and times of when you will work toward that goal.

Where? Where will you be working toward your goal? Will you exercise at home, join a gym, or go jogging at the local track? These details will help you to be prepared as you move toward who you want to be. So, at this point, you’ll want your goal to look something like this: “I will lose 15 pounds by March 1st. I will do so by exercising at Home Town Fitness Center at 7 a.m. each Monday, Wednesday, Friday, and Saturday.”

How? Now this is where people seem to get off track. How exactly are you going to do this? If your plan is to exercise, you have to know how you will exercise. Do you need to hire a trainer, find a few exercise DVDs, hire a babysitter to watch your kids while you work out, sign up for a gym membership, buy running shoes? You have to think through all of the details because any one of them could send you off course if you have not planned well. What if you go out for a run only to find that your 12-year-old sneakers hurt your feet because they’re worn out? Or maybe you get to the gym (which is half the battle) but you have no idea what to do once you are there. The anxiety or boredom you feel at that point may overshadow your desire to work toward your goal. Make sure you have decided exactly what you will do and take care of all the details beforehand, so you can be confident when you begin.

“I will lose 15 pounds by March 1st. I will do so by exercising at Home Town Fitness Center at 7 a.m. each Monday Wednesday, Friday, and Saturday, using the plan my trainer has put together for me. I have obtained a gym membership, purchased 12 weeks of personal training, and have appropriate apparel to wear while exercising.”

img_0160Why? This should actually be the first question you ask yourself. Why are you setting this goal? What will losing 15 pounds do for you? If it were easy to accomplish this, you would have done it already, which means you are going to need some powerful inspiration to keep you on track when things get uncomfortable. So what is it? Is your ‘why’ important to you?

“I will lose 15 pounds by March 1st because I want to fit into the cute clothes in my closet.”

Go deeper.

“I will lose 15 pounds by March 1st because…”

What is your why?

“I will lose 15 pounds by March 1st because I am borderline hypertensive and I don’t want my kids to become my caregivers because I haven’t taken care of myself. I will do so by exercising at Home Town Fitness Center at 7 a.m. each Monday Wednesday, Friday, and Saturday, using the plan my trainer has put together for me. I have obtained a gym membership, purchased 12 weeks of personal training, and have appropriate apparel to wear while exercising.”

Now that is a good goal.

Make it specific. Make it measureable. Make it personal. This is YOUR resolution after all.

Attack your fitness. You are worth it.