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 that 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.

Yes – I said it.

You should not make any new years resolutions. If you have a list of things that you are planning on keeping or change in the new year, don’t do it.

Why am I telling you this? Isn’t the new year a great way to start fresh? Yes. It is a great way to start fresh. But what happens every single year? You set these resolutions on 90% of the time, they last for one month, and you are making the same resolution at the end of the year! It is a vicious cycle that needs to stop.

So instead of making new years resolutions, make “right now” resolutions. There is no better time to decide what you want, take massive action to accomplish it than right now. Don’t wait until the end of the year. You are only setting yourself up to not follow through. You are changing something and making a resolution mainly cause everyone else is. If you decided to change right now, or get something accomplished right now, you are truly doing it for yourself and the changes and accomplishments will stick more.

So make a commitment to yourself and make a right now resolution and start changing!