How To Set GOALS

Setting GOALS within a timeframe & having them be SMART is the best way to get to where you want to go.....Not having SMART GOALS contributes to failure as much as not planning your meals/workouts.  So get a head start on the next six weeks and get on those G O A L S .... April 6th - May 17th 2015 Spring Clean Your Habits 6 Week Challenge

GOALS

There are three key reasons to transform large goals into smaller, more realistic goals: 

1. Overly general or unrealistic goals demotivate and overwhelm people.
2. Small goals direct energy to manageable actions and tasks.
3. Transforming larger aspirations into a series of smaller goals provides a clearer picture, or roadmap, for success.

You can achieve this by examining past experiences and obstacles and where you presently are and where you would like to go, and then establishing SMART Goals: Specific MeasureableAttainable Relevant and Time-bound.

SMART Goals are beneficial because:

1. They provide clarity and direction on a daily basis.
2. They motivate during the process of change.
3. They help reduce relapse and enhance program adherence.

Specific: Goals must be clear and unambiguous, stating specifically what should be accomplished.

Measurable: Goals must be measurable so that you can see whether you are making progress. Examples of measurable goals include performing a given workout two times a week or losing 5 pounds.

Attainable: Goals should be realistically attainable by the individual. The achievement of attaining a goal reinforces commitment to the program and encourages you to continue.

Relevant: Goals must be relevant to the particular interest, needs, and abilities of the individual.

Time-bound: Goals must contain estimated timelines for completion. You shouldevaluate regularly to monitor progress toward goals.

Spring Clean Your Habits 6 Week Challenge

April 6th - May 17th 2015 Spring Clean Your Habits 6 Week Challenge

It's Spring and the sleeves are shorter and the pants are turned to shorts and just around the corner is bathing suit season.....So, let's take 6 weeks to clean up the dirty habits that are keeping you from reaching your fitness and health goals!!!

Whether you have never tried clean eating and an active lifestyle or you have and fallen to the wayside or you are on track but have a few habits that need to be cleaned up....Take 6 weeks to make a huge impact in your life and health!!!  You will never be able to out move bad eating so while exercise and being active is extremely important for your health, eating clean and balanced is the key to everything including your mood!  We are not going to tackle any mountains here or get overly complicated.  Below is the entire 6 week challenge broken down by week and the focus for each week along with links to information to help you along the way.  If you join me for any of the Fitness/Yoga/Stretch Classes at the VEF Studio throughout this Challenge, I will not only be able to give you your workouts for the Challenge to best reach your GOALS, but will also be able to assist you with any struggles you might encounter as you exchange bad habits for good (for schedule and directions visit www.veryeffectivefitness.com/).  Be sure to LIKE the Facebook Page (https://www.facebook.com/pages/Very-Effective-Fitness/501193266624220) to stay up on the current info regarding Fitness, Nutrition, Encouragement, Challenge, and Studio Classes!

• Day One 4/6/15 Weigh and Measure where you are so you can see the progress in Week 3 and 6!  If you need help, just click here:  Measuring Results  Also, get an accountability partner (ideally someone doing the Challenge with you) because changing habits is difficult and having someone who knows what you are doing greatly assists you actually doing it!
• Week 1 = 4/6-4/12 Eliminate 3 unclean eating habits for the entire 6 weeks...Choose 3 from either Alcohol/Caffeine/Sugar/Soda/White Flour/Processed Foods/Eating Out  &  MOVE...be NEAT (Click & Learn NEAT)
• Week 2 = 4/13-4/19 Add or continue 2-3 Resistance & HIIT Workouts for the remainder of this Challenge; Schedule 7-8 hours of sleep each night; Stay hydrated; Eat clean 85-90% of your week with only planned indulgences 3-4 times each week (to learn about workouts and clean eating/hydration: Workout Tidbits & Eating Supportively  &  For Free Workouts: Free Workouts Here)
• Week 3 = 4/20-4/26 Weigh and Measure on 4/20/15 and notate changes from Day 1.  Assess past two weeks and plan the areas that are in need of improvement for the remainder of the Challenge for best results.  If you haven't been planning or tracking your food, then start!  If you haven't been eating every 3-4 hours each day starting with the first hour of waking up, then get on it!  If you haven't been eating supportively with protein and produce at each meal including snacks, then just do it!  If you haven't been stretching or practicing Yoga 3-5 times each week (either after or at other times from workouts for at least 20 minutes), then grab a mat!  Fine tune what you've been doing the past two weeks to see the results you want!
• Week 4 = 4/27-5/3 Eliminate 3 additional unclean eating habits for the remainder of this Challenge (so that will be 6 eliminated habits for the next 3 weeks)...Choose 3 from either Alcohol/Caffeine/Sugar/Soda/White Flour/Processed Foods/Eating Out  &  MOVE, MOVE, MOVE (be NEAT, Workout 3 times each week, Stretch/Yoga for 20 min 3-5 times each week)
• Week 5 = 5/4-5/10 Take a real look at the stressors and deterrents from you being healthy/fit daily, and make the necessary changes to eliminate them as stressors/deterrents for good!  Need some help?  Check out http://veryeffectiveliving.blogspot.com/  or  Inspiration & Encouragement
• Week 6 = 5/11-5/17 Home Stretch!  Really give this last week everything you've got and don't ease up on any of the good habits you have thus far made!!!  Weigh and Measure on 5/17/15 and compare changes from Day 1.  
• Have further to go to reach your ultimate GOALS?  Continue on with your good/clean/active habits and you will most certainly get there!  Want to maintain your achieved success?  You guessed it....continue on with your good/clean/active habits and you will most certainly stay there!  What you are doing is NOT a diet or a temporary "fix".... you are living with good health/fitness habits which should never deprive you from a full and happy life, so why stop?

Basics:  

*Eat protein/produce (fruits/veggies) at every meal
*Eat every 3-4 hours beginning with the first hour of being awake
*Eat 8-10 veggies/fruits in a day
*Have a "cheat" 3-4 times each week (but that's it)

*Move every single day!
*Workout 3 times each week
*Stretch or Yoga at least for 20-30 minutes 3-5 times each week
*Walk or Run or Cycle or Elliptical or Dance at least 45 min each week to help you be NEAT daily



For those just beginning and/or those in need of some hand holding to get past those obstacles that keep tripping them up along their journey to fitness (and/or fat loss). The below links to a previous 6 Week (step by step) Challenge might be the best place to start, and is a great opportunity to get some shadow support, how to info and advice from someone who is not only educated on all aspects of the process and certified, but who has also been there and done that from every aspect of the journey!"

6 Week Step-By-Step How-To Succeed Challenge:  Just One Step At A Time  (Final Week & New Opportunity)

Step-By-Step How To Succeed In 6 Weeks + GOALS
Free Workouts All Levels
Week One + The Importance Of Tracking Foods + If Nothing Else Be NEAT
Week Two + The Importance Of Journaling + Move n Move n Move
Week Three + Track Your Food For Best Results + Workout Tidbits You Need To Know
Week Four + Nutritional Targets + Workout Recovery Needs
Week Five + Healthy Foods + Stress Hormone Response
Week Six + The Whys 'n' Hows of Measuring + GOALS

April 2015 Class Schedule

Neck, Back, Knee Pain?

A great video explaining Trigger Points thanks to Niel Asher Technique...https://www.facebook.com/video.php?v=1612181952344774

Previous Posts from me regarding Trigger Points:

Trigger Points

Referred Pain,Trigger Point & Symptoms
Shoulder Trigger Points
Back Trigger Points
Hip & Knee Trigger Points
Final Word On Trigger Points

OM Yoga

So April 6th is the start date of the Spring Clean Our Habits 6 Week Challenge BUT why wait to get started back or anew with a good habit to have....YOGA! If you've done it, you know the many benefits....so get back to the mat!!! If you've never tried it......OM, give it a go at least once this week! A great FREE place to start or continue any practice is http://www.yogajournal.com/ or for great pay classes https://www.yogaglo.com/ .... I also have some yoga tips and prac...tices at http://veryeffective.blogspot.com/p/free-monthly-workouts.html (links at the bottom of the page) & of course I have an All Levels Yoga Class each Thursday morning at 9:15 am at the VEF Studio. I would love to offer an evening class in addition to the evening Stretch Class on Tuesday nights at 7:00 pm if I can get enough interested.....www.veryeffectivefitness.com/

6 Week Spring Clean Habits Challenge

So here we are approaching Spring and the sleeves are shorter and the pants soon will be shorts and then there is the bathing suit season......No worries, I have a plan ;-)  Let's Spring Clean our Habits and Reach our Goals!!!!  Two weeks til a 6 Week Challenge to accomplish just that.....4/6-5/17!!!!  Look for details to come ..... right here!

February 2015 Class Schedule

Some Schedule Changes For February: There will now be a 45 min All Fitness Class on Tuesdays followed by a 30 min Basic Stretching Class. Both Tues & Thurs All Fitness Classes have been moved to 6:15 pm. The Sat All Fitness Class is now at 9 am. Hope to see everyone in February showing your body some LOVE!

Under Construction

I am currently working on updating this Free Blog....changing the look, checking the links, and updating the content.  Hope to be back to regularly posting very, very soon!  In the meantime, check out past content and stay up-to-date on all the latest on my Facebook Page: Very Effective Fitness on Facebook

January 2015 Class Schedule

December 2014 Class Schedule