Posts Tagged new years resolution
6-Week “Spring into Spring” Challenge:
What is it?
Your New Year’s Resolution didn’t work out how you planned? Afraid you are not going to be “bikini ready” come Summer time? Maybe you have struggled with one fitness goal for a long time, be it diet or exercise related, that you want to kick start now and build new healthy habits? Then this is for you. Starting on Monday, March 18th we will be working as a team to build new habits and get another step closer to where we wish to be in regards to our health.
Oh yeah, it’s FREE
This is simply an organized effort to get us all motivated to do whatever it is that we have been putting off. It will simply cost you a little bit of time and effort.
Who is it for?
Pregnant and wanting to eat healthier for Baby, or needing to get more exercise in? Overweight and wanting to shed a few? Feeling fit, but you know that a cocktail every night isn’t good for you so you want to cleanse your system? Doing the same thing every day at the gym and wanting to add something new, like Yoga? Want to try cutting out certain foods to figure out why your energy levels are so low, or why your digestive system seems out of whack? Yeah, this is for all of that.
How does this work?
We are all wishing to accomplish something, and we are all here to support one another and hold one another accountable. We will use Facebook to stay connected to each other, share ideas, and ask questions. There will be weekly organized hikes and other outings in the Orange County area to get us all together physically as well. I will also post random health and fitness related articles that I find interesting and relevant.
We will use www.facebook.com/sanchezfitness to communicate with each other during this challenge. Please click the link above or search “Sanchez fitness” on Facebook and “like” it.
First, everyone will announce their SPECIFIC, measurable, personal challenge in detail, including their baseline and expectations. For Example, I eat really clean and exercise about 5 days per week (resistance training mostly), but I need to do more cardio before I hike the Inca Trail in Peru this June. I currently do cardio once per week. I am challenging myself to a minimum of 5 hours of cardio per week for 6 weeks. All announcements need to be done on the Sanchez Fitness Facebook page by March 17th!
You must post your progress weekly, if not more, or it will be assumed that you did not complete your challenge. Please feel free to have conversations on this page that are related to the challenge. If you have any questions, post them! If you feel like you know something that can benefit other challengers, post it! If you are going for a run and want to invite others to join you, post it! If you notice that someone hasn’t been posting, help them by reaching out to them!
Examples of Nutrition goals:
Eat all natural only
Eat whole foods only
Eat organic only
Eat local foods only
Eat more vegetables
Drink more water
Eat more often
Eliminate artificial sweeteners
Eliminate processed sugar
Eliminate late-night snacks
Examples of Exercise goals:
Start/do more general exercise
More resistance training
Lose 5 lbs
Lose 10 lbs
Lose 15 lbs
Lose 20lbs (Over 200 lbs only)
Lose X% body fat
People are often overwhelmed with too many rules to follow when trying to accomplish their fitness goals. They feel too restricted by their diets, stressed because they don’t know enough about exercise, and frustration causes them to fall off the program entirely. The 6-week Spring into Spring challenge allows people to focus on one thing: one thing that they have been wanting to try, or one thing that they know they need. As you check in weekly, you will see all of the other challenges that your peers have chosen for themselves, and they will in turn be able to see how well you are doing with your challenge. Not only will we all be able to hold each other accountable, but we will also be able to use each other as motivation to stick to our personal challenge. You might even be motivated by someone else to take on an additional challenge! Remember, this is not a competition where one person wins all, but an opportunity for us to feed off one another’s energy as we better ourselves. So who’s in?
March 18th– April 27th
It has been a little over 7 weeks since the New Year and gyms everywhere are already starting to get empty again. Have you noticed? Or were you yourself one of the sheep this year?
Why is it that most people cannot keep their fitness resolutions? Are their goals too aggressive? Did their priorities change? Did they get burnt out on spinach and egg whites? I have a theory that you may or may not agree with, but I have watched so many people make these mistakes and I can often tell when someone will give up early on a fitness goal. First, let’s go over “SMART” goal setting:
S= Specific. Make sure you know exactly what you want to accomplish. Don’t tell yourself “I want to get in shape”. Round is a shape, but most of us don’t find that flattering. If your goal is in fact aesthetic, then find a picture of yourself or someone else (similar body type!) who you want to strive to look like.
M= Measurable. Are you trying to improve your running pace by 1 minute per mile? Or are you trying to get your body fat % under 20%? You must first know where you are starting, then make sure to measure how you are doing as you go along. This can be done once per week, or even once per month depending on the type of goal and how aggressive the goal is.
A= Attainable. “I want to be on the cover of Sports Illustrated” isn’t something that most of us will ever accomplish, but losing 2 dress sizes is very doable! If you have a bigger goal, try breaking it up in to smaller, monthly goals.
R= Realistic. You really have to be honest with yourself here. You may want to be at 5% body fat, but do you know what that takes? Are you willing to do the work and make all of the sacrifices necessary to get your body fat down to that level? Why 5%? If you only get to 8% will you be disappointed? Then maybe your first goal should be 10%…
T= Time-bound. When do you want to accomplish this goal? Remember, this helps your goal become measurable, but make sure the time frame you give yourself is attainable!
So why not just leave you with this? Because when it comes to fitness goals, I think that there are a couple of holes in the SMART acronym. In order for you to be able to stick to most fitness goals, you need to change SMART to “SMARTLY”. Now I am not sure if that is even a real word, but hear me out:
L= Life-long. What is it that you REALLY want out of your goal? Is it to look better for your sister’s wedding? To look good in your vacation pictures? If you want to stick to your short term goals, you’d better have some long term goals to follow up with. I will use myself as an example here: I am a married man, and it is important that I live for a long time so that my wife never has to live alone. Because if this I eat better. I try to only eat whole foods (organic when I can), I make sure my weight and body fat % never get above a certain point, and I have cut unnatural things like aspartame completely out of my diet. These things that I do for my Life-Long Goals make my short term goals easier to attain, because I am never far off from where I want to be for MY vacation pictures! 🙂 I also spend more time doing various yoga poses and stretches, as well as certain “core” strengthening exercises, because I not only want to be there for my wife- I want to be able to walk next to her as opposed to having her push me around in a wheelchair.
Y= You. This isn’t anybody else’s goal. Getting healthier because your wife told you to, or getting in shape so your husband finds you more attractive is fine, but what is YOUR incentive? Why is this important to YOU? If there is nothing in it for you, you are far less likely to stick to your program. It is your body. Your health. Your life. Your health is one of the very few things in life that nobody else can control. The way that you will live the rest of your life is (almost) completely up to you. Take advantage of that. Be a little selfish. Think about what you want. Then make it happen…
Need help setting your personal goals? Please email me at: Johnsanchez0@gmail.com
As some of you know, I am involved with a company called 12 Week Fitness Challenge. One thing that I am really excited about is 12WFC’s “Iliana’s Journey”.
Iliana has struggled with her weight for years. She has gone up and down, but has never been able to reach her goal. I am happy to say that starting December 5th, something is about to change! Myself, Scott Perry, and Parker Green are all trainers for 12WFC. We are going to help guide Iliana as she begins her weight loss journey for the last time! Forget about the Biggest Loser, where contestants live on a ranch, have meals prepared, and workout with trainers for 6 hours/ day! This is real. Iliana has to go to work every day. No vacations here! She has to prepare her own meals on top of her already busy schedule. She isn’t doing this for money. She is someone you can relate to.
We have asked Iliana to do 2 things. One, to not change her lifestyle until December 5th. Two, to blog everyday and document her journey.
Please follow along as she starts this new journey to a healthier lifestyle! She may motivate you to start your New Year’s Resolution early!
Click here to support Iliana!