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12 Part Mini Series – Weight Loss Tips For…

Your New Years Resolution!!!

Tip # 1 – Goal Setting
What is Your Fitness Goal for 2012?

To start off the first weight loss tip series, I wanted to establish what it is you want and why you want it. Goals are very important when it comes to fitness. Going about your fitness goal by approaching it aimlessly will allow you to reach your goal.“A goal is a dream with a deadline” eloquently simple quote stated by Napoleon Hill. What is your dream body? When do you want it by? Why do you want this for yourself? Is it to prove to the nay sayers? Has it been something you’ve always wanted? We know that it won’t happen over night, but through a series of workouts and nutritional adjustments over a course of time, one will begin to notice incremental changes happening to the body. I have listed a few questions I have some of my clients answer to really get to the nitty gritty for their reasoning behind wanting to change their body. Copy and paste these questions into a word document and begin to answer them as honestly and accurately as possible. Then save it to look back upon or for additional motivation.

  • What is your fitness goal? (Be very specific)
  • How much weight do you want to lose?
  • What will this weight loss do for you?
  • What frustrates you the most about your weight?
  • What size pants would you love to fit in?
  • Give yourself a realistic time frame to achieve this goal, what would it be?
  • What is a defining moment or thing that makes you want this goal?
  •  How long have you been struggling?
  • What excites you the most about reaching your goal weight and size?
  • How will your life be different or improve when you achieve your dream body?
  • What is the biggest obstacle you must overcome for your success?
  • What must you stop doing to achieve your goal?
  • What must you start doing to achieve your goal?


These questions are truly powerful. When answered accurately and honestly, they will bring about emotions, mental images, things to do and not to do, and reasons for losing the weight and achieving the dream body you’ve always wanted. This is your “why”; it will keep you motivated beyond the moments of frustration and disappointment. I will write more on this in the next post, this is huge!

Another huge factor is your personal knowledge base surrounding weight loss. Two factors that will contribute to your success are nutrition and exercise. You may choose to seek a professional in this area to better guide you. The professional should be able to guide you in terms of what you know, what you don’t know, and also what you know that just isn’t so.

S.M.A.R.T. Goals

This is a simple technique to establishing a goal, which has specific guidelines surrounding the goal.  Smart is an acronym that stands for Specific, Measurable, Attainable, Realistic, and Time-based.

For example, Jane wants to lose 55lbs for her 2012 goal. If we divided 55lbs into 12 months, how much is that per month? (55/12 = 4.5lbs/month) Is this specific? Yes, 55lbs is very specific versus,” I want to lose weight.” Is this measureable? Yes, she can track 4.5lbs a month. Is this attainable? Yes, however, this is a long drawn out journey. Its unfortunate that many people are defeated even before starting their own fitness journey. Is this realistic? It depends on how much weight Jane actually has to lose, if she weight 115lbs, then obviously not. However, if Jane weight 250lbs and was 5’9, then yes it is realistic. Is it Time-based? Absolutely, Jane has given herself 12 months to lose 55lbs at a rate of 4.5lbs a month (typical healthy pure body fat loss is .5-2lbs a month, it can increase depending how dialed in Jane is on her goal).

Once you have these questions answered completely, use it as your reference point. Imagine a few months down the line, your 10-15lbs lighter, your more confident in yourself with your capacity to achieve your goal, and you see you have moved a few steps closer to reaching your goal. Then when you look back at the questions, I am absolutely sure your answers will change. Again, these questions and answers will become the baseline of where you were at that time. The closer you get to your goal, the closer you get to not only achieving the body you’ve wanted, but also proving yourself that it is possible.

“To have more than you’ve got, you’ve got to become more than you are” – Jim Rohn.


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