Be Free To Be Yourself! Don't Let The "Fitness Fakeness" Crowd Intimidate You Or Your Fitness Goals!

The controversy over last week’s blog post and newsletter…

Keep the comments coming! (see comments url below)

Because it’s SUPER IMPORTANT that we talk about this.

I agree with Elsa, I don’t condone bullying of any kind. And Elsa ROCKS for posting in her point of view ! Thanks Elsa!

(And so does everyone else who commented and emailed me)

- And you should feel free too as well.
- I want you too!
- No matter which side of the fence you sit on this issue.

You can share YOUR comments below…

I’ve stood at the gym, on many occasions, by someone’s side defending them when someone else is being awful to them because I refuse to stand by and let folk be ill-treated.

Here’s the thing… I’ve seen, and been, on both sides of the fence in regards to the abuse I’ve copped myself.

a. I know what it’s like to have folk give me grief because I choose to eat a certain way (healthier options)or because I look fit and I like to exercise.

b. AND I’ve also experienced bullying in gyms myself, from folk paying out, and verbally abusing me, because I wasn’t part of their “fitness fakeness” group. And so I totally understand why folk get so upset by it.

I don’t want folk being so badly affected by their experience at a gym and it’s peer pressure and bullying that they give up on their goals.

The reason I chose the topic, like I did, was because it’s been bought up so many times of late. And felt I needed to say something about it.

So jump in and have your say too!

Sharing and being open about this may just be the thing we need to help everyone have a better understanding and be more supportive of each other with our fitness goals and efforts!

You can read my responses and check out Elsa’s comment at the url below…

Hi All

The above video is part 2, following up from the previous video, that you can find here:
This Critical And Intimate Stumbling Block Prevents Your Fitness Results…

In today’s video you’re going to learn…

How to face your fitness obstacles HEAD ON so you can get beyond them!

Why you’re struggling and why you can’t get past the point you’re currently stuck in!

How and why your obstacles become your reality – without you even realizing it!

And what action you can take today to block out the old beliefs, improve the way you think, effectively create solutions and overcome your roadblocks so you can move forward and start experiencing life the way you deserve to.

Today I want to expose a critical but intimate problem that prevents most people from achieving their fitness and life goals.

But before I do…

Have you ever found yourself wanting to achieve your fitness goals so desperately that you’ve overwhelmed yourself trying to figure out where to start and what to do?

Have you ever thought, if I had more money, if I had a tan, if I had nice workout clothes, if I could find a babysitter, if I had a gym closer to me, if the memberships were cheaper – the list goes on – then I would get into shape?

Have you ever convinced yourself that buying that “fan-dangle” exercise machine off the ad on the telly is going to be the miracle way out of all your fat loss and fitness issues?

Have you ever persuaded yourself you don’t need to look after your health because it’s easier not to bother?

Have you created a tangled web of excuses and fears – that have now become your reality – because you keep telling yourself they’re true?

Look, I hear ya… I’ve been in that situation myself. Most people have whether it be fitness or other issues in their lives.

But here’s the thing…. with this type of thinking…

It holds you back. It prevents you from doing the things you want to do to in life.

And unfortunately it has a domino affect on yourself and everyone else around you. Because you purposely put roadblocks in front of yourself so you don’t have to address your fears or put yourself out there.

I know it’s scary, but have a serious think about we’ve talked about today.

Look, I’m by no means an expert in psychology, but I do know what I’ve experienced first-hand in the past and I’ve spoken with clients and subscribers over the years that struggled with these issues too.

The exciting part about this is that YOU CAN CHANGE IT.

Welcome to our first video in our No BS Fitness free video series!

You’re probably thinking this is one of those cookie cutter videos trying to sell you some kind of crazy ass hyped-up health pills or fads?

Well I’m about to do the EXACT OPPOSITE!

In fact you’re probably going to think I’m stark raving mad for doing this…and many fitness trainers and fitness sites will probably cringe at the thought of me throwing this opportunity out there to you.

But for those of you who know me – YOU KNOW I’m not exactly known for following the group…

So what the heck is going on?

Look, I’ve heard first-hand your stories and feelings of past disappointments, anger, peeves, fears of being taken advantage of by large companies trying to ram their wares down your throats.

…The reason I’m making this video is because I want to hear direct from you your struggles with your fitness goals….

I’ll be the first to admit, that I’ve experienced this myself over the years, and even though you don’t want to let it get to you.. sometimes it’s hard not too.

I have a couple of questions for you?

a. Do you have a negative friend, partner, relative, co-worker… that doesn’t support your fitness goals? What fitness issue in your life do they nit-pick at? eg.. Eating plan, exercise

b.  How does it make you feel, how does it affect your fitness goals or what do you do to overcome it?

Just jot your answers down in the comments box below.

Note: Your email address isn’t published in the comments – and – if you don’t want to use your real name, that’s cool, don’t.

Kind regards
Mandy
VFT

I asked Laura and Adam if they’d mind doing a follow-up interview with me so I could quiz them about how they support each other and what tips and hints for couples they might have where either one, or both of the partners, are striving to get into great shape.

If you and your friend or partner are struggling with your training goals this just might be the blog post you need to read to get you back on track…

1. Tell us about how your individual transformations came about. Were you over weight, what kind of lifestyle you were living before your transformations? And what led to you wanting to get into shape and start kicking butt with your training?

Laura – I started this fitness journey 1 year ago. I was tired, out of shape and not feeling good about myself. I made the decision to change, enough was enough. I cleaned up my diet joined the gym and got a trainer. The changes started slowly and then there was no stopping me. I wanted this really bad.

Adam – I have always struggled with dieting and weight loss like most people most of my life. The way I am looking at this lifestyle change is no more rollercoaster dieting, just eating right making better choices and hardcore workouts. No more workout routines that seem to get zero results. HIIT (High Intensity Interval Training) for cardio all the way. If I don’t feel it then I’m not working hard enough. I started 9 months ago after seeing the transformation Laura made. She was and is so inspiring that I joined the gym and lost 40 pounds. My next goal is to have six pack abs. My weight right now is less than what I wrestled in high school.

2. Do you and Adam train together?

The only time we get to train together are on the weekends. We also go to an outdoor boot camp class once or twice a week, which is really fun and a nice change from the gym. We just started running the bleachers and track on Sunday with a group of friends. There are a lot of couples who join us!! Fitness is a great thing to share with your spouse.

If yes: what times of the day?

We go to the gym or track in the morning around 8 or 9 am. We like to get our workout in before the kids wake up. We are lucky to have a 16 year old who is home with the younger kids while we exercise.

If no: what time of the day do each of you train?

Adam – When we don’t train together I work out at 5:30am before heading off work.

Laura – I train after dropping the kids off at school. If I don’t do it in the morning I know I won’t do it later.

Feel free to explain any differences when you’re competing etc.

When I am competing, we start our workout together and then I go and train any body part that needs work by myself. Adam will spot me if I need help to get through a hard set.

3. What are the benefits, do you find, of you training together and / or both striving to get into great shape?

Training together gives us time to spend together, sometimes it’s the only time we get to have a full conversation!! Having a common interest in fitness keeps us both motivated and we have a lot to talk about. We also complain to each other how sore we are . We also know when we can get extra reps out of each other or raise the weight…

4. How would you explain yours and Adam’s fitness lifestyle? And some of the advantages of it.

Fitness is our lifestyle now, it is second nature, it is what we do. It has created a bond for both of us. We have been married for 19 years and been through a lot. This is something we get to share together and enjoy. We always have something to talk about. We get to support each other and watch each other grow as an individual. We even exercise together when we are on vacation!! It is the best support system when you know you are there for each other.

5. Do you find that because you’re both working towards similar goals in regards to your fitness / training lifestyle and goals… has it bought you closer together as a couple? What have / has been your biggest challenges (in regards to implementing a fitness lifestyle) and how did / do you handle them?

It has definitely brought us closer together. Sometimes couples just get caught up in day to day living. Then one day realize they have drifted apart. Having fitness as a common interest gives us something new to talk about every day. Weather it’s a new exercise, up coming competition, fitness article, or supplement. The best part is the encouragement we give each other towards our individual personal goals and long term competitive goals.

6. How do you both encourage and motivate each other?

Laura – Adam is one of my biggest motivators. He makes sure I keep on track, go to the gym and eat right. He gives me pep talks and reminds me how much I have accomplished and to keep going.

Adam – Just looking at Laura inspires me to work out and get in the best possible shape so we can enjoy a long happy life together. Who wouldn’t be motivated by a 44 year old woman with 3 children that is often mistaken for someone in their thirties… I love hearing Laura say “If you believe, you will achieve”. Laura helped me put my goals in a journal along with my exercises and food. She has to always take personal training classes to keep up her certifications so I am always learning new exercises. The TRX is a great new routine to add into my ever changing workouts.

7. How do you plan out your quality time together? And do you find that training is a great form of quality time together?

Exercising on the weekends and doing boot camp and the bleachers together is a large part of our quality time together. We also get to share this time with other couples. All our friends are getting into shape together so we get to motivate each other. It is a much better way to spend time with your friends then going out and drinking!

8. What do you appreciate the most about Adam and his support and how he supports you.

I could not do what I do without Adam’ full support. He is always there encouraging me to push harder, step out of my comfort zone and be the best I can be. He has also become quite a great photographer!! He takes some of my best photos.

9. Adam, what do you appreciate the most about Laura and her support and how she supports you.

Laura is so full of positive energy that we fondly call “Laura’s Aura” which is quite contagious. Laura has a powerful smile that can warm anyone’s heart. When your wife of 19 years tells you that you are looking good and feeling firm you can’t help but think how lucky you are. She encourages me to do new exercises I am not familiar with to hit muscles I didn’t know could be sore. She leaves me notes to have a great workout and kick butt!!! Laura keeps a tight hold of the supplements, protein bars and powder that I like which makes it easy to stay on course. If I travel out of town on business she is thoughtful enough to have extra protein bars in case there are unhealthy meal choices made by coworkers or customers.

10. Do you both have some kind of routine / roster set up where you help each other with meal planning and cooking etc?

We basically eat the same thing each morning. Adam makes a protein pancake with egg white and protein powder and I eat a bowl of oatmeal and a protein shake. Adam brings lunch and snacks to work so he stays on track, I will have a chicken breast with a sweet potato or tuna on ezekeil bread. For dinner we have a salad, grilled chicken, sweet potato and broccoli.

11. Do you both compete? Competing is hard yakka. How do you both go about supporting each other during this time?

I am the only one competing at the moment. Adam is a pro at keeping me on track making sure I am eating well. Sometimes near a competition I can get a little tired, cranky and nervous. He has a way of calming me down and making me feel better. Adam is training hard and has his sights on entering his first competition in 2011!!!!

And Adam came in third place in the Evolution Fitness 90 Day Challenge and got his own trophy!!!!

12. Are you able to give us a sample of what your “average” off season (not pre-comp) individual daily menus would look like?

Adam’s metabolism doesn’t allow him to have an off season. So I also maintain clean eating to support him. Of course if we go to a party or out to dinner we try not to focus on the food and enjoy ourselves.

13. What do your individual off season training routines consist off? Would you mind sharing what your workouts would consist of over a 7 day period.

Cardio 4 to 5 days a week

• 5 minute Warm up on treadmill
• 20 minute HIT cardio continually increasing the speed and grade of the treadmill
• 5 minute Cool down

Monday: Legs – Quads
• 3 sets of leg extentions
• 3 sets of leg press
• 3 sets of walking lunges
• 3 sets of squats
Abs exercises

Tuesday: Off or cardio & Abs

Wednesday: Biceps, Shoulders and Triceps
• 3 sets of bicep curls,
• 3 sets of hammer curls
• 3 overhead shoulder press
• 3 sets of side shoulder raises
• 3 sets of front raises
• 3 sets of tricep extensions
• 3 sets of tricep dips to failure
Abs exercises

Thursday: Off or Cardio & Abs

Friday: Hamstrings and Calves
• 3 sets seated or lying hamstring curls
• 3 sets of one leg, leg presses
• 3 sets of deadlifts
• 3 sets of walking lunges
• 3 seats calf raises

Saturday: Chest and Back
• 3 sets of chest presses
• 3 Sets of cable flyes
• 3 Sets of push ups

• 3 Sets of lat pull downs
• 3 Sets of seated rows
• 3 Sets of bent over rows
• 3 sets of assisted pull ups

Sunday:
School Bleachers

14. Do you have a home-gym? Or do you both train at the gym? Or go between training at home and the gym? Depending on your time-table etc.

We do have a lot of exercise equipment at home like balls and bands (I like all sorts of exercise gadgets), but we train at the gym. We find it is the most motivating place for us. We meet friends at a local school and run the bleachers and set up other exercise stations around the track most Sundays. Adam also goes to a boot camp four times a week as well as going to the gym to work out with weights.

15. What are both your plans for the future in regards to what you want to achieve with your fitness lifestyles individually and as a couple?

Right now I am working on earning my Pro Card in Figure. I just started fitness modeling and am working on a web site and internet marketing. Adam is training to enter his first competition in 2011.
As a couple we want to share what we have learned about health and fitness with others. Fitness is a great way to learn more about yourself. You learn how to set goals, and manage your time. It’s about discipline and challenging yourself to be the best you can be. It’s about helping and motivating others. That STRONG is the new skinny..

16. What tips and ideas can you offer VFT’s subscribers and readers in regards to supporting themselves and their partners with their fitness lifestyle?

Most people in the fitness community are friendly, helpful and easy to approach at the gym. Always change your work out to challenge yourself. The more you change your work out the better chance you will see changes in your body.

—–

Thanks so much Laura and Adam for taking the time in your busy lives to have this interview.

You guys totally rock! What an awesome example of a couple supporting each other with their fitness goals. I’m totally impressed!

You can also check out Laura’s Face Book Fan page here:

http://www.facebook.com/LauraLondonFitness

Kind regards
Mandy
Virtual Fitness Trainer

Hi Wendy, I’d like to thank you for taking the time to speak with me today. Considering how busy you are, it’s awesome that you’re able to share with us your personal story with fitness and how you fit it,  and your career as a boxing trainer,  into your lifestyle.

On a personal note:
I’ve personally known Wendy for nearly 20 years – wow, time does go fast!

Wendy probably doesn’t know this but when I was younger I always looked up to and admired her “go-getter” attitude. It seemed that pretty much everything Wendy got involved with work / business, personal goals and fitness she absolutely kicked arse with! And even when obstacles or difficult times came her way, no matter how complex, she did an awesome job of overcoming them.

Even Wendy’s personality and fashion oozed: confident / down to earth / friendly / professional. I worked with Wendy for a while in fashion on the east coast, what a hoot, it was loads of fun. Not to mention the streams of hot guys (eye candy) coming into work just to “check out” Wendy.  They would be devastated when they’d come in and Wendy would be out on lunch break. Too funny…

Over the years in between marriage and children Wendy still continues to be open to new opportunities and adventures – and is still kickin butt… Onya Wendy!… As a children’s and women’s boxing trainer.

I asked Wendy if she’d mind doing an interview to help inspire others – both women and men – in their fitness ventures and / or goals.

Question 1

Mandy:
First up tell us a bit about yourself…

Wendy:
Wendy Grant, I am 46 year old, Married, 2 Girls, I live at Roleystone lovely little community in the hills of Perth, Western Australia.

Question 2

Mandy:
Wendy, have you always been into keeping fit? And what type of exercise / fitness regimes / sports have you been involved with over the years?

Wendy:
Yes from a young age my mother always encouraged sport. I have been involved in all sorts of sports, Swimming has been a big part of my life, I had to do 50 laps of the pool after school everyday. I have been involved in Running, Judo , Gym Weights, and now boxing.

Question 3

Mandy:
What sport / fitness regime are you currently involved with?

Wendy:
I am involved in Coaching Boxing for Children and a Women’s only Classes at PCYC Gosnells (Cnr Lower Park Road & Alloa St, Maddington WA 6019) Phone 94591168

Question 4

Mandy:
What do you enjoy the most about keeping fit?

Wendy:
Everything, love muscle tone, love watching other people develop muscle , JUST BEING FIT.

Question 5

Mandy:
What motivates you to keep in shape:

Wendy:
My family, my eldest girl 13 Gymnatics won a state title this year, my youngest 12 loves ROCKY, this is what started Boxing, she wants to be a Boxer.

Question 6

Mandy:
With more women and children participating in boxing now, of what used to be considered more of a “males” sport, what would you like to say to help encourage women, men or kids to get involved in boxing?

Wendy:
Boxing training provides one of the most demanding full body workouts of any sport. Boxing will increase muscle tone, lower body fat, improve reflexes and upper Body strength. If you want to get fit quick Boxing is great. You can start boxing at any age I have children as young as 9 years old, to women boxing for fitness as old as 70 years of age and we are all very proud of her.

Question 7

Mandy:
What are some boxing training hints and tips that you’d like to offer VFT readers who are keen to try boxing? Who may have limited equipment, or are worried about the costs, or just not feeling confident about getting out there and learning how to box?

Wendy:
Boxing is usually pay as you go. Most boxing gyms have what you need, just take a bottle of water and a towel. I suggest that you invest in a pair of boxing gloves between $20-$40 for a good pair. If working out from home boxing gloves, a heavy bag and a good skipping rope. Or go to your local PCYC most trainers are volunteers making lessons cheaper. If working out from home I am sure most trainers will give some tips, or I am sure I can do a workout a plan for you.

Question 8

Mandy:
As a Mum, how do you find the time to keep up with your family, work and fitness commitments? And how do you stay organized?

Wendy:
My husband works away, I work from home this way I can spend all the time I need with my family, and their fitness demands.

Question 9

Mandy:
Wendy, do you have a specific eating plan you follow, do you have to plan ahead with your meals to keep in the great shape you’re in?

Wendy:
Yes I do have to plan ahead, some meals have to be prepared in the middle of the day as we don’t get home till after 7.30pm, most classes are at night.

Question 10

Mandy:
Is there anything that you find helpful personally to help you keep on track with your eating plan?

Wendy
We have been for 4 years now a NON FAST FOOD FAMILY – No fast food at all.
We have a well established Veggie Garden, we eat what is in season, I make sure everything is fresh, a lot of fat burning foods (ie., your greens). And never buy anything that my Grandmother would not recognize in the Supermarkets.

Question 11

Mandy:
Outside of fitness: what other achievements in life are you most proud of either personally or professionally?

Wendy:
I have done so much in my life been a Model, had my own Restaurant, been successful in Fashion. But right now I am so proud of my family my Husband and my two girls

Question 12

Mandy:
Do you have a favourite motivational quote, personal mantra or specific goals that keep you motivated in life?

Wendy:
I really like the NIKE quote “JUST DO IT”

Mandy… Thanks again, Wendy, for catching up with me today.

Laura London - 44 yr old, Mother of 3, taking the fitness world by storm!

If you haven’t heard of “Laura London” yet… then hold onto your seats because this 44 yr old Mom of 3 is taking the fitness world by storm with her amazing transformation and her devotion towards inspiring Mom’s everywhere that getting into great shape is possible.

I caught up with Laura last week for an interview…

As you can see from Laura’s photos she’s put in the hard yards and the dedication and is walking proof that if you want a goal you can be the best you can be at any age.

Question 1

Mandy: Laura, you’re in amazing shape, have you always trained and / or exercised on a regular basis?

Laura: Thank you Mandy. It wasn’t until I was in my early 30’s that I even realized I was athletic. My brother was a Haemophiliac, so we never played any sports growing up.I started working out after my third child was born. I was tired, overweight and out of shape. I bought a magazine with before and after transformations in it. I decided I was going to do that too! I joined a gym, wrote down goals, made an exercise log, and wrote down everything I ate. I posted motivating pictures and quotes around the house. I stuck to this program giving it 100%. The changes in my body were amazing.

Question 2

Mandy: What inspired you and what was the turning point for you in your life that lead to your kick butt transformation?

Laura: I had injured my back about 7 years ago and fell out of exercising. I put on weight and was out of shape. The turning point for me was when I saw my friends around me getting in shape. I was embarrassed because I had been in such great shape years before.

Before Photo

I was now 43, my hormones were out of control from poor food choices, I had put on weight where I never had it before. I got off the couch and started walking. Then I joined the gym and started to lift light weights. I cleaned up my diet and ate only good clean whole foods. My body was responding and slowly I increased the weights. My body was getting stronger and I was feeling so much better about myself. I lost 15 pounds and have not looked back since. I am in the best shape of my life and doing things I never thought I could do!

Question 3

Mandy: When did you make the decision to compete in Figure Competitions?

Laura: I had met a trainer at my gym who I recognized from Oxygen Magazine. I told her I would love to compete but that I didn’t do gymnastics. She told me about Figure Competitions where all you do is pose. I thought, I can do that!

She took me under her wing and showed me how to pose, where to get competition suits and how to train and eat to compete! I was hooked after my first competition. I came in first place! The confidence I have gained in myself has been life changing. I am doing things I never even dreamed possible.

Question 4

Mandy: As a mother of three, how do you find the time to keep up with your training and eating regime.

Laura: Balance is the key. After I get the kids to school I go to the gym and do my workout. I schedule it in my day so it gets done. When I am getting close to a competition I sometimes go twice a day. The eating regime is the toughest part. I always plan the day before, what I am going to eat so there are no surprises. I am famous for bringing my “Little Green Cooler” packed with food wherever I go. I eat 5 to 6 times a day. Each meal consists of a protein, a carb and a veggie. I also keep a food journal and write down every day what I eat. It really helps to plan so you stay on track with your healthy eating plan.

Question 5

Mandy: What hints and tips would you give to busy Moms (or Mums – that’s how we spell it in Australia) like yourself to stay motivated and get organized with their training and eating program?

Laura and her husband Adam (and Number 1 fan!)

Laura: Planning is the key. We all want to be healthy and eat well so taking the time to plan out your meals and exercise really helps a lot. I will plan out a whole weeks worth of meals from breakfast to dinner. This way I know exactly what to eat and what to buy at the grocery store. Making things easy helps. Post it on the refrigerator so you see it every day.

I also take a cooler with me in the car so I have food with me if I know I won’t be home for a meal. Throw in an apple, some almonds a Greek yogurt or cheese wedge. This way you know you will eat well. Also plan a time for yourself to exercise. Three times a week is ideal. Make it fun! If you like to dance try a Zumba class, maybe yoga is more your thing or hire a trainer so you have to show up!! Find what works for you.

Question 6

Mandy: Laura, would you mind giving us a sample day for you in regards to your eating plan and general day to day life?

Laura: This is a typical day of really clean eating if I am competing. If not competing I will add in a few more carbs during the day and have a free meal once or twice a week. A girls gotta live!

Meal 1
½ cup Oatmeal
5 Egg whites
Cinnamon

Meal 2
1 Scoop Protein Powder with water or Plain Greek Yogurt
1 cup, Blueberries Strawberries or medium apple or 1 slice Ezekiel toast with natural peanut butter

Meal 3
6 oz Grilled Chicken
½ Sweet Potato or ½ Cup Brown Rice
2 Cups Steamed Broccoli

Meal 4
4 oz 93% lean ground turkey burger
1/8 cup walnuts or 10 almonds
1/3 cup brown rice or quinoa

Meal 5
6 oz Orange Roughy or Tilapia
Large Spinach Salad with 1 Tbsp dressing, or 2 cups steamed broccoli or asparagus

Meal 6
3 egg whites with 1 Tbs Paul Newmans Pineapple Salsa or a protein shake

Question 7

Mandy: Would you mind sharing with us an example of what your weekly workout consists of in regards to resistance and cardio?

Laura: My workout plan is:

Monday – Legs – Quads and Glutes
Tuesday – Shoulders & Abs
Wednesday – Biceps & Triceps
Thursday – Chest, Back & Abs
Friday – Legs again – Hamstrings, Calves and Glutes
Saturday any body part that needs more definition
Sunday rest!!!

I do 20 to 30 minutes of cardio 5 days a week. I like to do high intensity training (HIIT). I also like to change up my cardio by taking boot camp classes or going on a long bike ride.

Laura has now qualified to compete at a national level!

Question 8

Mandy: What’s been the most rewarding moment or experience for you in regards to your transformation and maintaining such great shape?

Laura: The most rewarding experience for me has been when other people, women/mom’s and men come up to me and tell me what an inspiration I am to them. To know that I have made an impact and touched someone else’s life, makes all the hard work worth while.

Question 9

Mandy: You’ve already achieved so much… What lies ahead for Laura London… What goals do you have for the future?

Laura: I have qualified to compete in Figure Competitions at the National Level now. In June I will be going to Chicago to compete for a professional card. I am working on getting my own web site started and plan to do fitness modeling. I am also going to be part of an exercise infomercial coming out later this year. Most of all I will continue to help and motivate women to be the best they can be at any age.

Question 10

Mandy: What tips would you give to Moms (Mums) who want to reduce fat, tone, lift and sculpt their bodies?

Laura: You really need to combine three things. Cardio, diet, and weight lifting. These three things combined are the key to great results. Start off slow and keep going. Read books and talk to others who have been successful. I always say knowledge is power. Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!

Laura says "Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!"

Question 11

Mandy: Do you have role models that you look up to for motivation or encouragement, Laura, not just for your fitness goals but in life in general? And what’s your most favourite / inspirational quote?

Laura: I met Jennifer Nicole Lee and spent some time with her this year. She had been a real inspiration for me. She is a mom who was overweight and lost 70 lbs. She is a World Bikini Champion, fitness model, author, speaker Ab Circle Co-Creator and travels the world helping other women to do what she has done. She gives so much passion and life to everything that she does.

In life, my father and brother have been huge role models for me. They have taught me so much, but the most important gift they have given me is integrity. To be honest and true to yourself and others at all time. To stand up for what you believe and to always think of others.

Mandy: Thanks so much Laura for taking the time to speak with us today. Now after that, I gotta go train!

Many people these days are excited to jump into a new diet or exercise program that promises them the latest and greatest results available. They are willing to do just about anything to achieve success regardless of what it takes.

This is a great thing, as these people show high motivation and are likely to stick with their program, however then need to be sure to set goals that follow the SMART principle so they can be sure what they are striving for will come true.

The SMART Principle

The SMART Goal Setting Principle Includes Setting Goals That Are:

Specific
Measurable
Attainable
Realistic
Timeframe
By following these principles you reduce your chances of setting goals that you wouldn’t be able to obtain even if you had some sort of superhuman powers.

The 1st Principle

The first principle is Specific. This refers to setting goals that are clearly described so you know exactly what it is that you are working towards.
For example, rather than just saying you want to “bulk up“, set a specific goal, such as “I want to focus on adding size to my arms”.

If you just said you wanted to bulk up, it’s too general to really help you determine what course of action you want to take.

Are you going to work on your whole body, or is it just one part that needs work.

How do you look in terms of being proportional? If you are strictly focusing on one body part will any other body parts begin to suffer?

By setting a specific goal, like adding size to your arms while maintaining your legs, you will know that you need to concentrate your weight training on your arms, but still keep up some cardio and a clean diet so that your legs don’t also increase considerably in size and become out of proportional to your arms (assuming your arms were lagging to begin with which is why you have chosen this goal in the first place).

The 2nd Principle

The next principle to cover is Measurable.
This is extremely important as it will help you to know exactly when you have achieved your goal and will give you a much greater sense of accomplishment.
So referring to our previous example, instead of saying you want to “bulk up“, say you want to add 1 inch to your arm size”.

This is something that you can track and see your progress. Just think of how you will feel when you finally see that tape measure reach the magic number you are striving for. If you were just going for “bulk”, well you can really bulk forever… and then how would you ever know when you were done?

The 3rd Principle

The third principle is Attainable. This is also critical because if your goal isn’t attainable, chances are you will give up hope and either burnout trying to reach it or just quit. Someone who is currently 150 pounds, shouldn’t set a goal to be 200 in 5 months.

While the goal is measurable, it definitely isn’t attainable (at least not naturally). If this person sets this goal, they will no doubt feel like a failure as they approach the 4 month mark and have only gained 20 pounds and still have 30 more to go. In this case, it would be much better to set both long term and short term goals. The long term could be to get to 200 pounds but you then need to allow a much greater time frame to achieve this.

Then set smaller goals, such as 170 then 185, then 200, so that you can celebrate each achievement after you have reached it and since the goals aren’t so large, you will be able to feel success within a shorter duration which will also serve to keep your motivation high.

The 4th Principle

Up next is Realistic.
This sort of ties in with attainable, as if your goal is unrealistic, you will also see a huge drop in motivation and will likely never keep pursuing this goal.

For example, and this is extreme, but lets say you are new to exercise, have been pretty much sedentary all your life, and you set the goal to do the ironman at the end of the year. Chances are, no matter how good your training is, this is just not a realistic expectation for you.

Everyone will have their own unique goals and what is realistic for one person may be completely different than what is realistic for another. This is why it’s always important to look at your current status and set a goal for yourself, not based on what your training partner is doing.

The Final Principle

The final principle to follow is that of a Time Line.
All goals should have a set time in which you wish to achieve them. This will make sure you don’t start getting lazy and push your workouts until ‘tomorrow’.
When you see the date fast approaching, you will more than likely kick yourself into high gear to ensure you reach your goals on the date you set for yourself.

Once again, incorporate the other principles into this one and make sure the timeline is realistic, as this is critical to achievement. By setting a date in which you want to achieve your goals by you are making a way to hold yourself accountable.

Now most people hate deadlines, and granted, you may start to dread this one as well, however you will be doing yourself a favor in the long run by setting it because it will keep you on your toes and will make you much more likely to keep persisting and going after your dreams.

Conclusion

So, the next time you are about to embark on a new fitness or diet plan, take a look at what your goal is and make sure it follows the SMART principle, specific, measurable, attainable, realistic, and time oriented. By making sure it incorporates all of these factors, you will increase your rate of success and make the whole process much easier on yourself.

By: Shannon Clark
Courtesy Bodybuilding.com