How To GUARANTEE you Stick To Your 2009 New Years Resolutions!

4 01 2009

I don’t know about you, but I’m kind of glad the holidays are over! Don’t get me wrong I love the holidays and spending time with my family, but since the holiday décor, holiday music, holiday sales, etc., began back in October it feels like the holidays last forever. By the time January rolls around I’m holidayed out and ready to get things back to normal.

In my line of work, January is a busy time for folks who want to get back into the habit of a healthy lifestyle, get into shape, and lose those few extra pounds they gained over the holidays. Now, I always say that there is never a better time than now (whenever that may be) to begin a new health and fitness program. But with New Year’s comes ‘New Years Resolutions’ and the additional drive for folks to make some changes.

Unfortunately, most New Years Resolutions are broken within the first month and more than half are completely forgotten about after January. Why is it that we stop and give up on these well intended resolutions so soon? Most people have no idea! The rest said that they were not 100% committed to doing it, lacked self confidence, had poor planning, lacked time management, lacked energy, and lacked support.

How can you break this cycle this year and STICK TO your New Years Resolutions in 2009?

‘Resolve’ means to decide with determination and a fixed, firm purpose. So, if from the get-go you are not 100% committed to reaching your resolution then it is not a resolution. It is simply a wish, a fantasy or an idea until you become completely committed.

Once you are committed, you want to create ‘S.M.A.R.T.’ resolutions or goals for yourself. Here’s the quick and easy formula to use anytime you are setting a resolution or goal:

  • Specific – A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the five “W” questions—who, what do you want to accomplish, when do you want to accomplish it by, where will you do it,  & why do you want these results.
  • Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. To determine if your goal is measurable, ask questions such as……How much? How many? How will I know when it is accomplished?
  • Attainable – You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. 
  •  Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
  • Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If youw ant to lose 10 lbs, when do you want to lose it by? T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

Use this formula to create your resolutions and you’ll be better off in reaching them from the get-go. Remember to be patient, remind yourself each day of the commitment you’ve made to your goals, measure and track your progress often, and don’t be too hard on yourself, stick to it and you can achieve your resolutions this year.

To your health,

Coach Mark Mancilla

P.S. Have a Happy 2009! For more information about how to make 2009 your best year ever and achieve all of your health and fitness goals then request a complimentary WEEK of personal training at http://www.HBPersonalTrainer.com

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Happy Holidays and A Fun Video!

24 12 2008

Hope your having a great Christmas Eve.

I don’t know what holiday traditions you have, but at
my house ours always includes taking it easy and
watching a couple fun Christmas movies.

The classic “A Christmas Story” movie is on every year
with the kid who wants the Red Rider BB gun for
Christmas and everyone tells him “you’ll shoot your eye
out kid!”

Then there is the famous “The Grinch Who Stole
Christmas” movie made after the Dr. Seuss story (always
a good one).

And my personal favorite “Scrooged” with Bill Murray,
which is simply a modern day version of the Scrooge
story with Bill Murray as a Network TV executive. What
can I say, it’s Bill Murray and that guy is hilarious.

In the spirit of holiday movies me and a couple of my
friends put together a special holiday video just for
you.

Just click this link…

http://elfyourself.jibjab.com/view/322gYeobf1SBMaWgG2vn

We dressed up in costumes and everything, hopefully
you’ll get kick out of it.

To your fitness success,

Mark

P.S. In all sincerity, I want to say ‘thank you’ for
the tremendous year we’ve had. Max Body Fitness has
tripled in size and I have you, my clients, to thank.
I look forward to helping you achieve all of your health
and fitness goals in 2009.





What’s Your New Year’s Resolution?

22 12 2008

As the year winds down and you start to think about their New Year’s Resolutions, you will undoubtedly start thinking about your fitness level. Every year thousands of people make a commitment to start fresh and get back into shape, or to reach higher levels in the new year. And every year there are new fitness trends to help people achieve their goals.
Here are the Top 10 Fitness Trends for 2009. And the good news is that you already do several of them!

– Boot Camp Style Workouts – Obviously you all have this one covered. The total body workout you get at the park every morning is fun and challenging. You get a great cardiovascular workout and strengthen your muscles. No wonder this is on the top of the list for new fitness trends.

-Budget-Friendly Workouts – It is estimated that fewer people will go for one-on-one fitness training in 2009. Instead people will shoot for semi-private or group training.

-Specialty Classes – Yoga, Pilates, and dance-based classes will be all the craze in 2009.

-Getting Back to Basics – Trainers will get their clients back to focusing on basic movements and techniques. This is another one that we think you have covered. The exercises you do at the park, although tough, are pretty basic.

-Circuit Training – Interval training that combines strength training and cardio is more time-efficient than doing traditional aerobic and weight training sessions…and yet another one that you have covered.

-Kettlebells – A Boot Camp staple, the kettlebell requires the use of your entire body, especially your core, to lift and control the kettlebell.

-Boomer Fitness – The 50+ age group continues to push the boundaries and have realized the importance of fitness as they age.

-Technology Based Fitness – In 2009, exer-gaming will become more and more popular. With games like Wii Fit and Dance Dance Revolution selling like crazy right now, we can see why this one made the list.

-Event or Sport Specific Exercises – Sports or event specific exercises have always been and will continue to be popular in the New Year.

Mixing It Up – You will get better results if your workouts vary from day to day. Max Body Boot Camp is one of the best ways we have seen to get the results you desire.

So as you are traveling this holiday season and trying to figure out what your new year’s fitness resolution should be, don’t worry, because if you are involved with boot camp, you are already way ahead of the curve and in line with many of the hot trends for 2009. Just build on that and set some specific goals for yourself!

To Your Fitness Success,

Your Coach, Mark





Are You Bored?

17 12 2008

Are you getting bored with that apple and string cheese you eat as one of your snacks ever day? img_3656

Snacks don’t have to be boring. Be sure to mix it up and snack smart and you will feel much more satisfied until your next meal.

Here are 5 Smart Snacking Tips to Help You Slim Down…

1) Stop Constant Cravings: Are you craving something sweet or salty? It’s okay to have a little bit, but don’t over indulge. A great way to control your portions is by eating a 100-calorie pack. You will get a little of that salty or sweet treat you are craving without going crazy. Eat the 100-calorie pack with a piece of fruit or a lean protein (rolled up deli-style turkey) to round out your snack and fill you up.

2) Avoid Liquid Calories: I am aware that people in the Max Body community like to indulge in the adult beverages every once in a while. But on a daily basis, you should think about the calories you are drinking. If you drink regular soda, juice, Gatorade, or most of the vitamin infused waters, you are drinking a lot of calories. Switch these out for plain old water or even there diet alternatives.

3) Prepare For Snack Attacks: If you are following the Max Body Fitness Eating for Fat Loss Nutrition Plan then you know you should eat 5 – 6 smaller meals a day. Most of us have gotten pretty good with this, but sometimes, life just gets in the way. So be prepared. Make sure you always have a zone bar, mixed nuts, or some other healthy snack with you so you can avoid grabbing whatever is available.

4) Think Baked, Not Fried: Having chicken with your snack? Eat baked or grilled chicken. Want to indulge and have some chips? Eat baked chips (But only once and a while). You get the point…stay away from ALL fried foods.

5) Nutritious Nibbles: Mix up your snacks by eating fresh veggies and hummus, trying new foods, eating greek yogurt, or an apple with peanut butter.

Check out this link for more on these 5 tips.

If you have any questions nutrition questions be sure to shoot me an email at mark@hbpersonaltrainer.com and I’ll be sure get back to you as soon as I can.

To Your Fitness Success,

Your Coach, Mark





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29 10 2008

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