Short Week!

Short Week!

Thanksgiving Week

Just a quick reminder that the gym will be closed Thursday and Friday, so plan your workouts accordingly.


This weekend was beautiful, in spite of the rain and clouds. Sometimes it’s nice to just curl up on the couch in front of a fire and relax. I’m currently sitting at the Orchard Valley Coffee Shop in downtown Campbell, watching the clouds roll by and people all bundled up at the farmer’s market. It’s a great day to people watch.

We’re quickly approaching the end of the year, and that means it’s New Year’s Resolutions time! Woohoo! I love this time of year because it’s fun to help people set goals. I’ve talked about this before, so I’m going to share it again. Maybe you want to lose weight, maybe you want to start setting up better habits, maybe you want to run a marathon, or maybe you want to deadlift a certain weight. All of these things will require some goal setting, some dedication and a plan.

If your goal is to lose weight or get better eating/fitness habits, maybe a program like ProCoach would be the best bet. There’s a new class starting on December 5th and the last day to sign up is the 2nd, so get on that.

Or maybe you want to deadlift a certain weight, that will take setting a goal and then working backwards to figure out how we’re going to meet that.

Or even maybe you want to run a marathon. That takes planning and some reverse engineering as well.

All of these things require setting goals. Here’s an old post to help remind you of great ways to set goals. If you need some help setting goals and then working backwards to find the best path to achieve those goals, email me. Call me. Text even. Let’s get you moving toward better fitness.

How to set goals:

  1. Specific – Your goals must be specific. Saying, “I’m going to get fit.” Is much different than, “I’m going to go to the gym 3 times per week.
  2. Measurable – You have to come up with a way to measure your goals. Such as the example above about going to the gym 3 times per week. Once you’ve set that goal, set up a way to hold yourself accountable. For example, write your name down on the board at the gym and start making hash marks next to it for each time you show up. Or, put it out there in Facebookland by checking in and asking friends to hold you accountable.
  3. Attainable – “I’m going to lose 50 pounds!!!” Great! How are you going to do that? Think big on your goals, and then make them attainable through smaller steps. Break it down to a weekly goal, or even a daily goal. Every small step takes you closer to your grand, huge, over the top goal. One pound a week is excellent progress for weight loss. A half a pound is average. See #5 for more on this but, don’t skip #4. It’s important too.
  4. Realistic – Is 50 pounds realistic? A resounding yes, it is (if you have it to lose). Having a million dollars saved? That is also realistic. BUT, it takes work. Part of goal setting is setting goals that you are WILLING and ABLE to work for. How hard are you willing to work for your 50 pounds? How about that million dollars?

(Some also put Relevance in this spot. I chose Realistic because, personally I feel, that all goals have some relevance.)

  1. Timely – Last but not least, having a time frame attached to it creates a sense of urgency. You must reach that goal by your preset date/time. “Someday” doesn’t do you any good. Someday is just a wish, “someday I’ll have a million dollars”. Setting a date 10 weeks from now, THAT is a goal. It’s got to tie in with Realistic though. Is losing 50 pounds in 10 weeks possible? Yes, but it takes an enormous amount of work and dedication. That’s 5 POUNDS a week. Not the most healthy and sustainable in this coaches opinion. Is a million dollars attainable in 10 weeks? Maybe, I’m sure it’s possible. If you’ve got the formula to make $100,000 per week, pass it over and I’ll tell you, I’d put in the work for that!

We’re halfway through March already and a few of you have written some goals on the board. How are you doing with those goals so far? Honestly, I’m not doing a great job at mine. It is currently to add 3 days of 30 minutes worth of running in per week. I’ve done it twice since I’ve written it down. I’m not perfect, but does that make me a bad person because I didn’t reach my goal? I don’t think so, but I’m biased to my own awesomeness. Maybe I aimed too high. Maybe it wasn’t realistic. Maybe I thought I was willing to put in the work that I needed to and didn’t. I hate running, so maybe it’s just an attitude shift on my part. Maybe I need to back it off a bit and only do two times per week. Once I get that down, then add a third.

It’s hard to be honest with yourself and your goal setting. I personally think the hardest part is being honest. What are you REALLY capable of doing? If change scares you, start small. Maybe it’s just cutting out sugar once a week. That’s pretty easy to handle. Maybe it’s just adding in one 30 minute walk a week. Maybe you’re a little more advanced and it’s eating your bodyweight in grams of protein once a week. Start small. These small victories will undoubtedly lead to other small victories, which will lead to other small victories, which will lead to a grand, huge, over the top goal.

Start small. Aim big. Work, sweat, achieve, conquer.

Daily Dose


5×5 DL
4×12 Weighted Step Up

21 Air Squats
15 Push Ups
9 HPC (155/105)

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