I recently changed the tag line of Ninteman Fitness. Originally, my tag line was Real. Simple. Results. I loved that tag line because that is what I am all about.

Real – Results have to be real. Too many people discuss results, without ever actually getting results. They talk about the diet they are on. They talk about what the doctor told them to do. They talk about the latest book they read, but nothing ever gets done. They still are as sick as before they opened the book. If you truly want to get healthy, you have to get real and get results.

I am currently reading a book called “I Will Teach You To Be Rich” by Ramit Sethi. It is a basic financial book that has some amazing information (I say basic because it is, but I doubt you are doing what the book is saying!). In his book, he makes a very valid point about finances and ways to save/grow your money. I highly recommend this book for anyone that needs a straight forward, no BS book on finances and ways to automate your finances. But this isn’t a review of the book.  Ramit poses a question to his  readers: Do you want to be sexy, or do you want to be rich?

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.”

The quote above basically explains that if you want something, go get it. Too many people think that if they hope enough, something will happen. When someone gets great results, I always tell them great job and keep it up. 99% say I hope so. Don’t leave your results up to hope or chance. You make your own destiny. You create what comes your way. But in order to make things happen, you need to make things happen. You need to take action. You need to do something. You either progress or regress, there is no standing still. What are you doing to progress?

I am starting to get into my true passion on here, which is basically a form of lifestyle coaching. I believe that people have the ability within them to live the life they think they can only dream about. If you can dream it, you can do it. And here is a very simple exercise to show you what I mean.

I read an interesting quote in a book. It said when you are born, you only know one thing: How to cry. Everything else is learned. Now, I am not an expert on what babies know, or don’t know out of the womb, but I like this statement. A baby learns that if he/she cries, they get what they want, whether that is a toy, food, or a diaper change. And as we grow and refine ourselves as humans, we learn to talk and interact rather than crying (thank god).

I saw a sight today and it pushed me over the edge. First, I recently heard of a story of a man with cerebral palsy climbing El Capitan mountain in Yosemite. You can read the full story here: http://abcnews.go.com/WN/stephen-wampler-cerebral-palsy-climbs-el-capitan-raise/story?id=11681750 (watch the videos attached to it as well). It will make sense toward the end of the posting. Needless to say, this story is awe inspiring.

This post is going to be a little bit of a rant. But sometimes, people need to hear the truth in order to get them moving. Be honest with yourself to get results, right?

Having goals are the best way to get the results that you want. But most people do not set the right goals, which leads to most of the time not attaining your goals. New Year resolutions are a great example of this. People make goals in haste without actually sitting down and planning out what they want and how they are going to get there. Anyone can make goals. But can you make a plan to achieve your goals?

Here are a few ways that you can set your goals and accomplish them.

1. Choose your direction - Really think about what you want. Is it to lose weight? Be more active? Eat Better? Become an athlete? Drop your 5k time? Become more flexible?  Notice I said find a direction, This isn’t your final goal – this is the direction that you are going to be headed. Think of a direction and write it down.
2. Choose Your Goal – Now that you have a direction, choose your specific, attainable goal. If losing weight is your direction, how much? Make sure it is attainable. If you need to lose 70 lbs, setting your goal for 70 out of the gate may not be the best idea. Set it for 30, and then reset when you hit it. If you have to stare at that big number, you can get discouraged. If your direction is to be more active, set a goal to be active 5x a week. If is to drop your 5k time, set the time you want to run.  Make sure that for your goal, it is specific, and it is hard enoug that it will make you work, but make sure it is within reach. When you have your specific,reachable goal in mind, write it down.
3. Now Get MORE Specific: Ok so now you have a goal. This is your long term goal. This is the end result that you want to see. Now set a short term goal. Again – specific and reachable. Set a goal that is going to help you reach your long term goal. For example, if your long term goal is to lose 30 pounds, set a short term goal to lose 1-2 a week for 15-30 weeks. If your goal is to be active 5x a week, set a goal to go to the gym 2x a week and walk around your block 3x a week. If your goal is to run a sub-18 min 5K – set a short term goal of 2x long runs a week, 2x speed works a week, and 1x hill works a week. Again, once you have your short term goals, write them down.
4. Now Get EVEN MORE Specific: Now write your immediate goals. What things are  you going to do RIGHT NOW, day in and day out to help you reach your long and short term goals. If your goal is to lose weight, what things do you need to do day in and day out in order for your to lose that 1-2 pounds a week on your way t0 your 30 pound goal? If you want to be more active, what do you need to do day in and day out in order to hit the gym 2x a week and walk 3x times a week on your way to be active 5x a week? If you want to run a 5k, what things do you need to do day in and day out that will get you to hit your workouts everyday on your way to a 5k under 18 minutes? Again, get more specific and right them down.

What you should have at the end of this is a game plan on how you will accomplish your goals. Now go out and hit these goals! If you need more help or direction on any of these sections, feel free to email me at info@nintemanfitness.com and I will help you set your goals in motion.

2009 is coming to an end.  I hope that you took every advantage of every situation presented to you last year and that your next year is your best year yet.

2009 was a great year for me personally. I learned quite a bit throughout all my experiences this year. I am going to share what I learned in hopes that some of what you read here sparks a fire within you and you take the information and run with it.

• Never judge people by their looks. Yes, first impressions are crucial, but they are not everything. See Susan Boyle.
• Never let anyone tell you that you cannot do something. If you want it bad enough, you can do it. You are more powerful than you know. Again – see Susan Boyle (and I swear that is the last time I will mention her!)
• Be genuinely you – You cannot try to be something you are not. It is fake and people can see right through it. Plus – why would you not be proud of who you really are? Let people connect with you as  you, instead of someone else.
• Be a big deal – If you don’t think you are a big deal, no one else will.
• Invade peoples personal space – People for some reason are afraid of being close to other people. Reach out and give someone a hug when they least expect it. They may think it is weird, but it will make their day.
• College is a complete waste of time. Needed? Yes, because every job wants you to have a piece of paper saying that you sat through 4 years of classes that relate to nothing for the job that you are applying for and now you are $20,000 is debt.
• Having someone by your side who supports you and all your crazy ideas is one of the most important thing to have in your life. If you have someone like that, make sure you tell them how much they mean to you everyday.
• Reading books and RSS feeds are a great way to find information. However, it will do absolutely nothing if you are trying to accomplish something. They only way to get stuff done is to take massive action and actually try it. I would rather try and fail rather than not try at all.
• Self helps books will not change your life. Motivational speakers will not change your life. I will not change your life. Only YOU can make the choice to change and take the action needed to change. All self help books and motivational speakers and I can do is give you advice, tips, tricks and point you in the right direction. The rest is completely up to you.

It is also up to you to take this advice I have just given you. You can use it, or throw it out. It is your choice. Only you can make it happen.

Regardless of if you use this list or not, I hope that 2010 is a great year for you.

There are times in my life as a fitness professional where I come across someone who is so inspiring, talking to them gives me goosebumps. I had one of those conversation today.

I am taking a therapy class on how to work people back from injuries. I had a gentleman very close to the same age as me (mid 20s). He was in a car accident in his teen years and was the only one who survived out of the entire 5 people in the car. Even though he was alive, he was in really bad shape. Years later, he is making great strides in improvement and went from having no mobility through his entire body, to having complete movement in his entire body, except his lower legs.

I had a great conversation with him today on CAN’T vs. WON’T and how they are used in the English language. CAN’T is a shorten version of CANNOT. If anyone should say this word, it is the gentleman I am working with. However you will not find it in his vocabulary. WON’T is a shorten version of WILL NOT. Again, a word my client does not use.

However, too many people use the word “can’t” and “won’t” that should not use it. First, no one should use the word can’t. If a guy who physically CAN’T walk without help doesn’t use it, neither should you. In no way, shape or form.

Second, you CAN do anything if you are willing. Most people that say “can’t” really mean “won’t”. “I can’t run for 20 minutes on the treadmill”. YES YOU CAN! You just are not willing to. You will not. You won’t. You can do anything you put your mind you. You hear that over and over again. Don’t be afraid to fail. Try Try and TRY AGAIN! Remove Won’t and Can’t out of  your vocabulary. Try and Do. Those should be the words you use. If you try and do not succeed, at least you tried. Saying you can’t do something is a cop out in my mind.