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  • Suggest You - Tracking Progress Is the Key to Staying Motivated

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  • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
  • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-da
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    Most exercisers understand the importance of setting and pursuing goals. Unfortunately, most people don’t know how to establish well-constructed, motivating goals or how to use them to their full advantage. The following statements are undoubtedly being said in health clubs across the country at this very minute:

    • "I’m going to get into bikini shape before my vacation in July.”
    • "I’m going to do crunches until this gut disappears.”
    • "I just need to improve my health so that I can enjoy my children more as they grow up.”
    According to Doug Balzarini, certified personal trainer, strength and conditioning coach, and the health and fitness spokesperson for CosmoLogs.com, “A well-designed goal must have several features, one of which is measurability. For example, what exactly is ‘bikini shape’? How will this exerciser know if she is on the right track in the months leading up to her summer beach trip? And, most importantly, how will she ever feel the pride of accomplishment that comes with reaching a goal when she will, in all likelihood, be mad at herself for not looking ‘perfect.’” Let’s replace those goals with the following ones:
    • "I am going to lose 1 pound a week from March 1st to July 1st, which will allow me to reach my overall target weight loss of 18 pounds before my vacation.”
    • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
    • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-da
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      ing to get into bikini shape before my vacation in July.”
    • "I’m going to do crunches until this gut disappears.”
    • "I just need to improve my health so that I can enjoy my children more as they grow up.”
    According to Doug Balzarini, certified personal trainer, strength and conditioning coach, and the health and fitness spokesperson for CosmoLogs.com, “A well-designed goal must have several features, one of which is measurability. For example, what exactly is ‘bikini shape’? How will this exerciser know if she is on the right track in the months leading up to her summer beach trip? And, most importantly, how will she ever feel the pride of accomplishment that comes with reaching a goal when she will, in all likelihood, be mad at herself for not looking ‘perfect.’” Let’s replace those goals with the following ones:
    • "I am going to lose 1 pound a week from March 1st to July 1st, which will allow me to reach my overall target weight loss of 18 pounds before my vacation.”
    • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
    • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-da
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      itness spokesperson for CosmoLogs.com, “A well-designed goal must have several features, one of which is measurability. For example, what exactly is ‘bikini shape’? How will this exerciser know if she is on the right track in the months leading up to her summer beach trip? And, most importantly, how will she ever feel the pride of accomplishment that comes with reaching a goal when she will, in all likelihood, be mad at herself for not looking ‘perfect.’” Let’s replace those goals with the following ones:
      • "I am going to lose 1 pound a week from March 1st to July 1st, which will allow me to reach my overall target weight loss of 18 pounds before my vacation.”
      • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
      • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-da
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        omplishment that comes with reaching a goal when she will, in all likelihood, be mad at herself for not looking ‘perfect.’” Let’s replace those goals with the following ones:
        • "I am going to lose 1 pound a week from March 1st to July 1st, which will allow me to reach my overall target weight loss of 18 pounds before my vacation.”
        • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
        • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-da
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          .”
        • “I’m going to perform cardiovascular exercise three days a week and train with weights two days a week for the next three months and then reevaluate my program.”
        • “I will work with a personal trainer for the next two months to establish lifelong health habits, beginning with the development of a well-rounded, four-day-a-week exercise program that includes cardiovascular, muscular strength and endurance, and flexibility training.”

        Each of these goals allows the exercisers to measure their progress and keep themselves on track. Vague goals do little to motivate anyone, as they leave plenty of room for excuses and procrastination. It’s also important to note that not all goals have to be outcome-related (such as weight loss), and can instead be process-related (such as the number of workouts each week). Instead of focusing on the scale or their own appearance, exercisers should focus on the number of workouts performed each week or the number of miles walked each day—and the outcome goals will undoubtedly take care of themselves. According to Balzarini, tracking progress is one of the most important things that an exerciser can do to improve adherence to their program. “A weekly review of the workouts performed will quickly tell the person if he or she is on track for their long-term goals. Plus, the exerciser can focus on the weekly goals and know that the long-term goals will take care of themselves. For example, 18 pounds of weight loss can be intimidating to a lot of people, but 1 pound a week probably doesn’t seem so bad. Successfully reaching these steppingstones along the way will eliminate a lot of the fear that p

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