Wednesday, January 5, 2011

Being Sick

Yesterday's Workout: 45 minute BodyStep Call +
20 minute metabolic circuit workout from FBB

Today's Workout: Sleep!!!

I spent all of last night either sitting on or kneeling in front of a toilet so today definitely calls for a rest day. It's amazing how you can be feeling great all day (I had a great workout yesterday and even managed to do some running on some treadmills that we were checking out at Sears) and then have something like food poisoning totally wipe you out. I'm hoping that a day of rest and gradually eating and drinking again will have me back in my game before too long. It's amazing how much more you appreciate your health when it is gone for a bit.

Monday, January 3, 2011

Welcoming 2011

Today's Workout: FBB Week #3 (Base Phase), Workout A
(In and out of the gym in 60 minutes...gotta love that!!)

With the start of the New Year, many people start to focus on goals that they would like to accomplish. "Resolutions" have kind of taken a bad rap lately since so many of them are notorious for failing. Beginning January 1st gyms become more crowded, piles of produce start to vanish from store shelves and self-help books begin to cram people's Amazon carts. Usually this phenomenon will last for a few weeks and most people will venture back into their old way of doing things, vowing to do better next year. For this reason, some people refuse to set "New Year Resolutions" so they can avoid the inevitable fall.

So what sets apart the successful goal maker and keeper from those who fall short year after year? It probably all has to do with SCAMPI. People who don't use the SCAMPI principles when setting goals are probably doomed to fail. However utilizing each SCAMPI principle will enable you to achieve almost any goal that you set out to accomplish. SCAMPI is all about making goals that are...


1. Specific: Every goal should be specific in nature. "To get in better shape" is not specific enough, but "get strong enough to do 25 push-ups" is heading in the right direction.

2. Challenging: It has been shown that those who set challenging goals accomplish more than those people who set more modest goals. Don't be afraid to reach high while still being aware of individual circumstances and limitations.

3. Approach: Make goals that will allow you to reach towards something rather than away from something else, such as "I will eat 5 servings of fruit/vegetable daily" rather than "I will not EVER eat desert." Avoidance goals can set up a person for a lot of frustration and remind oneself of past failures.

4. Measurable: This is a big one. You need to make goals that can be measured so that you can continually see the progress that you are making. This also helps to eliminate the "all or nothing" mentality that so many of us are guilty of. Steady progress it the key to accomplishing any goal.

5. Proximal: It's okay to have a long-term goal, but every long-term goal should be supplemented with near-term goals as well. These proximal goals will help to keep you on the right track and keep you motivated along the way.

6. Inspirational: All goals should obviously be important to the goal-maker themselves and consistent with what they would like to achieve. Be YOUR best self, not just a mold of someone or something else. Do and accomplish what YOU want to do and become.

So are you setting any goals for the new year? If so, will you be following the SCAMPI principles in order to help you achieve them?