Time Sensitive- 

 You must have a deadline.  It creates urgency and much needed motivation.  When John F Kennedy stated we would go to the moon by the end of the decade you can bet NASA felt the heat.  You are no different.  If you don’t set a deadline then every Monday you will say I am starting today.  If you don’t then you’ll say I will start next Monday instead of tomorrow.  Set a daily goal to workout, a weekly goal to get in a certain amount of workouts per week and a 12 week goal for a set milestone.  Want to really take it another step?  Set a goal for 1 year away.  Something very challenging like hiking the Grand Canyon rim to rim. Doing a section of the Appalachian Trail, bench pressing or squatting a certain weight a set number of reps.  That will really make it concrete. 

 Emotional-

 If a doctor told you that you had only 3 months to live if you didn’t drop 20 lbs of fat you would certainly get emotional over it don’t you think?  Why does it have to be that drastic though?  Create a burning desire to reach your goal because of how it will make you feel.  Make that connection and see how all the pieces come together.

 Re-Assess-

 When people make a New Years resolution they often fail because the above principles are not followed.  However if you constantly review and re assess your goals you are most likely to achieve them because you can tweak them little by little as opposed to having to make radical changes.

 Being a S.M.A.R.T.E.R. achiever is a huge step in the right direction for a leaner more muscular body all while reducing body fat and starting lifelong healthy habits.

You were supposed to go the gym and get in a workout and go to the grocery store and start getting some good foods.

 Today we need to work on-

 A- Accountability-

 You need to be accountable to someone or something.  Tell everyone you know you are starting out at something.  Get a group of people at work, in your book club or in you neighborhood to sign on and do something with you on your quest.

 Make a progress chart, put specific (remember that one) days for strength and cardio on you calendar, agree to meet someone at the park, at the gym or at the track at a certain time.

 Want to ramp it up?  Well if it is appropriate double your goal on weeks 3 and 4 by submitting the goal to our comments box.  I promise I will hold you accountable.

 R-Realistic-

 Okay seriously.  I write about this all the time. Saying you will lose 30 lbs in 30 days is preposterous.  You will get sick, it cannot be done safely and it is not long term.

Lose 1-2 lbs a week.

 If getting to the gym has been a problem in the past don’t say you will go 6 days a week if you know 4 will be a stretch.

Stretch to the four for sure but don’t say six.  If you fall short how will you feel?

Aim for four, achieve four and watch how well you do.

 So tell me how you will be accountable and Realistic in your plan.

Comment in the blog, shoot me an email.

 I am waiting.

 Tomorrow- Time Sensitive, Emotional, And Reassess

 Bobby

 Yes Folks I am so sorry but SUMMER IS OVER.

 Families send kids back to school…

 Three and Four day weekends are done for the year and…

 It is time to refocus on your goals.

 At the gym we are going to start a transformation in the next few days to help people focus on what they want to accomplish before the holidays.  There is something I stress and I want you to consider as you set and begin to accomplish your goals.

 Over the next three days I will work on the principle of S.M.A.R.T.E.R. goal setting.

 In a nutshell the acronym has been thrown around many ways and each motivational speaker and trainer has his/her own twist.

 During my 18 years as a fitness expert and the years I created workouts for the President I learned so much while helping the people who trusted me with their goals setting.

SMARTER stands for

S- Specific

M-Measurable

A-Accountable

R-Realistic

T-Time Sensitive

E-Emotional

R-Reassess

 SO lets get Smarter

 S-Specific

 Goals must be clear, precise and specific.  Saying you want to lose weight is a terrible goal.

 Why…

 For starters you want to lose body fat.  You want to build lean muscle.  You want to fit in your skinny jeans.  You want to make working out a priority and then the weight will come off.

You must say I want to fit in these jeans.  I want to workout five days a week.  I want to do 3 cardio workouts and 3 strength training workouts.

I want each workout to be at least 25 minutes.

 M- Measurable

 You must be able to measure your goals.  Get your body fat tested by a pro.  Then set a goal that is appropriate. 

 Don’t say I want to lose 12 lbs in two weeks because it won’t work, if by some unbelievable chance it happens you won’t keep the weight off and you wont feel or look very good.

 Goal- you want to do 3 sets of 20 pushups by the end of 4 weeks.

Goal- You want to lose 2 lbs a week for 4 weeks.

Goal- You want to fit in these jeans in 8 weeks.

Goal- Insert yours here.

 What are your specific goals.  Pick two or three.

Then figure out how to measure them.  Then go to the gym for a workout and then off to the grocery store and start planning.

 Tomorrow we tackle Accountability and Real.

FR*EE CD’s are being duplicated as we speak.

Special Bonuses are still being created at break neck speeds.

AND

Cardio Force One will be launched this week.

But until it does, I wanted you to check out this video.

http://www.youtube.com/watch?v=4j2ALxYvbS8

With obesity costing well over $1,400 per person you can see why our health care system is such a hot topic.  Would I go to the extreme that this trainer did in the video?

Probably not.  My health is worth too much to me and the fitness industry does look at this as a publicity stunt.

But it is interesting nonetheless.

I want your comments.  Let me know what you think.

You will be getting a few more emails this week from me than usual.  That is because I want to be sure you know exactly how to get the FREE DVD that I am giving out starting Monday the 17th.

I have always promised that I would give you a special deal when the day came for me to launch the product I have been working on for so long.

You have been waiting patiently as I worked through all the steps of launching my first internet project.

As I finish things up, making sure the downloads are easy for everyone to access and making the process as simple as possible for everyone… I want you to know I am always trying to make sure that you have some cool tips to focus on to ensure that you are always moving closer to reaching your goals.

Here are 5 killer nutrition tips to help you get and stay on the right track.  Some of you might be hearing these for the first time and others of you might just need a small reminder as we get back to school.

Keep your eyes open for more updates.

With no disrespect to Stewart Cink (the ultimate winner) Tom Watson will be the story of the year.
Sure I wrote about Greg Norman last year and that was so fun to watch. However there are a lot of years between Greg and Tom.

http://www.youtube.com/watch?v=pmir1N_1jH8  

During the telecast the commentators were forced to throw the f-word around every few minutes. Why because it was absolutely the reason Tom Watson was in the hunt. Sure the ghost of Turnberry past may have had something to do with it and obviously he has so much experience.

But it was the ‘f’ word that kept on coming up that has my email box full.

Heck even Stewart Cink thanked his trainer when he accepted the Claret Jug.

So to keep you all from exploding my inbox I have decided to offer the Building Your ‘A’ Game dvd’s at the lowest price ever.
Watch the video and check it out.

http://www.youtube.com/watch?v=pmir1N_1jH8  

And Tom…
Thank you. That was one of the most inspirational stories I have ever seen live and in person.

http://www.youtube.com/watch?v=pmir1N_1jH8  

Bobby

With that said, I hope that you will feel free to forward a good article to your friends. Another way you can help others benefit from the fitness-related information and tools I provide is to encourage a family member or co-worker to sign-up for our newsletter.

No matter how you look at it… the more knowledge I can empower you with… the greater the likelihood that you will succeed with your weight and nutrition goals.

Today I thought I would share some do’s and don’ts on eating out. Whether it is a holiday, special occasion, lunch at the office or dinner with friends and colleagues… Eating out for many is a necessary evil.

For those of us who aren’t compelled by the J.O.B. to entertain by dining out…take this guide of tricks to keep you on your program and cut calories when you decide to go out to eat.

Never Ever SUPER SIZE: In America we already have portions that are way too big.  Plus you can save a few bucks too. Often times you can share the meal and just order your own salads. You get the taste and the satisfaction and then you actually get the portion you should receive. Many restaurants will do this for a dollar or two, and its well worth it.

Get the ‘New’ Menu: Maybe you don’t want to share with a client or a family member.  Many restaurants now have an “appetizer” menu. Two people could order three entrees, one dessert and split the whole thing and it’s still a ton of food!

Bail on the Bread: Unless this establishment has the best bread in town (I am guessing your not in Italy or France either)  skip it.  C’ mon you can show some will power- you can resist, if you want to. Try it just once and see if you don’t walk out of that restaurant feeling proud of yourself.

Stop Ordering Drinks: Soft drinks are a huge money maker for restaurants.  It costs them pennies and you get a squirt of syrup and carbonated water and act like they’re doing you a big favor by only charging you $1.29. Start saving those dollars. Especially if you’re ordering “to go” skip the drink. If you’re eating it there, ask for water, or at least switch to diet drinks. Never drink “fat pop.”

Why do you feel you need to eat in 6 minutes FLAT? Enjoy your meal. Take your time. Your body often needs time to catch up and a big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. If you eat like you are in the Hot Dog contest you body cant know when you’re satisfied. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you’ll get much more pleasure if you let the food linger.

Start with the To Go Bag: Your food arrives but you shouldn’t start eating right away.  When the food is served, immediately portion off some to take home for tomorrow. As I said before… most restaurants in the US serve way too much. Your mom isn’t hovering over you to finish your plate or no dessert.  Ordered a great steak? Have it for breakfast with some egg whites.  Get the idea?

Order these two cool Books: Get a copy of Eat This, Not That! or Restaurant Confidential, and check out the calorie count of what you’re actually eating. If you eat out a ton and your belt is getting tighter…think that might be part of the problem? Hardees recently introduced a new burger that clocks in at just under 1200.  Are you kidding me?

So if eating out is part of your daily or weekly lifestyle,  how about giving these a try.  I promise you will notice the changes in a very short period of time.

It is estimated that 15 – 20 % of the general population are true procrastinators.  I think that number is way to low.  Why?

Because for one thing I don’t think people want to admit they put things off.  Another is… have you ever planned a vacation and known that there was a huge list of things that needed to be done before you left?

It all gets done, right?  Sure you work like a maniac for 24 hours but you always leave saying, “I got more done in one day than I have in the past month.”

Don’t even try and tell me this has not happened to you.

What people don’t seem to realize is that there is much more going on emotionally and psychologically.  If the problem becomes chronic… one can suffer at their job, not to mention severely jeopardizing their own self worth, health and wellness.

Researchers argue as to whether this is a genetic or a personality trait.  Either way, if you suffer from even a periodic episode of procrastination it can be harmful.

One of the most common areas people suffer from procrastination is with fitness.  These people may be highly motivated in their careers or at home with their families but the effort to take care of one’s self often gets put off.

One assistant professor at Brown University says that procrastination is a matter of self-regulation.  He says certain people simply cannot regulate their behavior.

Dr. Piers Steel, a researcher from the University of Calgary who is publishing a book on the subject next year, recently sent out a press release stating “procrastinators are less confident, and have lower expectations that they can finish the task at hand”.

He concludes that the expectancy and the confidence a person has on completing the task is related to the desire and the immediacy of finishing the task in a timely matter.

Steel also states all delays are not considered procrastination.  A person has to believe it is better to start something and then continues to sit on his/her hands rather than beginning to be considered a procrastinator.

A fitness professional deals with this daily.  A client walks in who is 40 lbs over weight.  The client knows he/she needs to start a program but chooses not to begin.  This is the definition of a procrastinator.

This, however, is a double-edged sword.  In the case of trying to lose weight, it not only can have ill effects on your body.  It can also contribute to side effects such as fear of failure and embarrassment.

The general public procrastinates because they see the cost of doing the tasks not equal to the benefit of putting it off.  They believe that extra episode of Seinfeld is going to bring them more satisfaction.

Sometimes willpower can play a role in the short term but as soon as something distressing comes up and gets in the way…exercise and diet go right out the window.

So enough with the reasons and the bad vibes of procrastination.  Here is a list of things you can do to fight the urge of giving into not getting things finished or worse yet…. Not starting things.

No matter how simple the list below may seem, if you are currently putting things off, you are not following through with the easiest of things to do about it.

• Develop a plan for with a clear and precise picture of what you want to focus on.
• Make a conscious effort to change your limiting belief.
• Break the task down into smaller more manageable chunks so it isn’t overwhelming.
• Then keep a log of the progress and write everything down.
• Give rewards after each small step is completed.
• Tell everyone you know you are starting the project and that you would like their support.
• Restructure your habits so you are less likely to skip or be tempted to skip doing the task.
• Avoid people who will provide excuses or reasons for you to not accomplish your goal.

As a trainer, I frequently have to help encourage clients through these simple strategies.  If you struggle with going to the gym, here is a very easy way to make going to the gym a realistic habit and in turn lose 10 lbs in the next 4 – 6 weeks.

Find a time frame that works for you in your day.  If you know you let things get away from you, do it first thing in the morning.  Then find a class that works for your goal and grab a buddy who wants to do this with you.  Next make a commitment for the next 6 weeks to attend the class 3-4 times a week.  Your buddy can’t miss either.  Tell everyone around you that you are busy during that time.

Finally, figure out something like a new pair of jeans or a great new MP3 player you have had your eye on as a reward for attending every single class and achieving your goal.

Now you have taken the first steps to eliminating procrastination and 10 lbs from your life forever.  Write me at bobby@resultsonly.com with your results when you are done.