So excited to announce the following new classes at Synergy Health Performance in Lake Forest!
Mondays 6 – 7pm Boot Camp
Thursdays 6 – 7pm Spin
Thursdays 7 – 8pm Yoga
Saturdays 7 – 8am Boxing
Saturdays 8-9:30am Spin & Zen
And don’t miss our first “Mystery Workout” Sunday February 28th!
Contact me for details and to register for classes:
Erica@DrivenFitnessNow.com or 909-728-0590
Last Sunday my colleagues and I had the best time leading 30+ people through a morning jam packed with fitness classes. Spin + Boxing + Boot Camp + Yoga + yummy breakfast! We had so much fun teaching the classes. Thanks to all who attended – we hope you had a great time too! We received such positive feedback I am putting additional extravaganzas on the schedule – two more this year.
Keep your eyes open for the new classes opening at the Lake Forest location beginning in February. Until then keep up the good work!
At the beginning of the year, I asked many of my clients to submit 3 wellness goals for 2010. Lots of people have goals in their lives, but do they achieve them? Many people intend to set goals but never get around to doing it. Or, their goals are fuzzy and ill-defined, making it practically impossible to reach them. Follow these steps to reach your goals in 2010 and beyond:
Source: www.happyhousewivesclub.com/…/smart-goals.jpg
SMART is a great acronym to use when developing your yearly goals:
S = “Specific” Most of my clients say weight loss is one of their goals. But “weight loss” is an enormous category. What kind of weight loss do you want to achieve? Do you want to lose 5 pounds? 5% body fat? Pick a more specific target.
M = “Measurable” Pick a goal that you can measure. If you can’t measure it how are you going to achieve it? For example – I want to lose 20 lbs is an easily measurable number.
A = “Attainable” Make sure you pick something you are capable of achieving in your current state and with your current resources. If you decide running a marathon is your goal – do you have the time necessary to train for it? Choosing an attainable goal will ensure you do not get discouraged along the way.
R = “Realistic & Relevant” Choose goals that are realistic, again attainable, and relevant to your life. Don’t choose a marathon if you absolutely hate running and have no desire to do it. Running isn’t relevant to your life. However, if you really enjoy cycling and you want to be able to cycle with your significant other, maybe your goal should be to complete a local cycling race instead.
T = “Time-Sensitive” Don’t just say “My goal is to lose 20lbs.” Put a deadline on it! How much time do you want to give yourself to lose 20lbs? Most experts agree that 1-2 lbs per week is a safe weight loss goal. Calculate the time frame and adjust your goal to say “I want to lose 20lbs in 15 weeks.” Placing a deadline on your goals will help you continually move forward and avoid stagnation.
http://www.topachievement.com/smart.html
Develop a Road Map ~ When I asked my clients to submit 3 goals to me, I also asked them to then list 3 more specific strategies for achieving each of those goals. Breaking larger goals into smaller tasks will make them feel less overwhelming and will give you a method for reaching success.
Put Pen to Paper ~ Finally, write them down! Goals are easily swept under the rug if they are not visible. The first step is to actually get them on paper. Once you write them down. Post them where you see them on a regular basis so they stay fresh in your mind. And review your goals weekly, monthly or even daily to ensure you are on the right track. I practice these methods myself. I have very specific goals for my life and my own business. At the beginning of the year, I write down my goals for the next year as well as the next 3 and five. I then develop more specific goals for each quarter to help me reach my larger, more lofty ambitions. I then review them weekly to make sure I stay on track and don’t lose sight of the things I want to accomplish.
So take a few minutes to choose your SMART goals for 2010 and use the strategies suggested to help move you along the way. Good luck!
Erica
When: Sunday, January 24th
(Regularly $30 per person)
Last week was a bad week. Most of you know only the “happy go lucky” Erica. However, even us normally perky fitness people find that life sometimes happens and we feel a little blue. Now, when I get bummed out I could sit on the couch and zone in front of reality tv, gorging myself on Trader Joe’s Jo-Jos (anyone who has tasted the vanilla bean variety will know what I mean). But I tend to choose a different route. When I am stressed or upset or melancholy, or if I need to work out a problem in my life…I run. Nothing clears my mind like a good long run, pounding out my aggression on the pavement next to the beach, ipod blasting away (I shared a few songs from my current playlist below). I can go miles and miles until my head is empty and I feel refreshed and recentered. My 10 mile training run last Sunday provided just such an opportunity to lift my spirits and remind me what I love in life.
I wasn’t always a runner. Growing up I took years and years of dance classes – we are talking 13 years of tap (you should see my “shuffle ball changes”), 5 of jazz and bits of ballet (only because my teachers told me ALL respectable dancers take ballet). In high school I gave up dance for cheerleading and swimming. But I hated, absolutely HATED running. It wasn’t until I got to college that I started taking short jogs here and there. But my running passion didn’t truly develop until I became a personal trainer. Training hours are tough – I have always been a group exercise person but unfortunately most group ex classes happen during my busiest training hours. So, I started running. I can run anywhere at any time. And it’s cheap – you just need to invest in a good pair of shoes and off you go. Now, multiple half marathons, 10ks and 5ks later, if I miss a weekly run I feel grumpy, disappointed! I miss the fresh air and the solitude and the chance to be just one person taking in the sights and sounds of the beach or the woods around OC.
Now, I am not suggesting everyone go out and become a crazy runner. What I am suggesting is that you find an activity you enjoy, one that can become your stress reliever and give you a little mental freedom. It won’t just benefit your body but your mind and soul as well.
A few songs off my current playlist:
“No One” Alicia Keys
“Beautiful” Eminem
“Empire State of Mind” Jay-Z
“Red High Heels” Kelly Pickler
“That Kind of Day” Sarah Buxton
“Crank That” Soulja Boy Tell “Em
“It Happens” Sugarland
“Stronger” Kanye West
“7″ Prince
“Footloose” Kenny Loggins
“8 Mile” Eminem
“Flat on the Floor” Carrie Underwood
“Gunpowder and Lead” Miranda Lambert
“Pretty Vegas” INXS
