13 Reasons Why You’re Not Losing Weight and What You Can Do About It

#13, Same Routine = Same Results; every 3-6 weeks you should mix it up.

#12, Not Keeping a food & cardio journal; gotta keep records to beat records

#11, Too Many Splurge Meals; 2 meals or 10% of your meals can be splurges (no sugar).

#10, Drinking too much alcohol; save it for the splurges & no more than 3 drinks per week.

#9, 1st: No sugar at all. 2nd, limit sugar free sweeteners to 1-2x/wk (save it for your splurges)

#8, too many starchy carbs, not enough vegetables and fruits Read the rest of this entry

Specific. Measureable. Attainable. Realistic. Timeline.

By Michael L. Alves, ATC, CSCS

O.K.  If you’re considering changing your body and getting in your best shape for 2009, then you must set S.M.A.R.T. goals.

What are S.M.A.R.T. goals?  S.M.A.R.T. is an acronym for specific, measureable, attainable, realistic and timeline and is a formula for achieving goals.  Read on to learn more.

Specific:  You must set specific goals if you want to achieve them.  General goals gets you general (read:  mediocre) results, specific goals, get you…you guessed it, specific (read:  awesome) results.

Ask yourself, “What is it I must change now?  What way am I tired of being and I must do it now or I’m only going to get older and it’s never going to change.”

Measurable:  You must be able to measure your progress in the short term (to keep excited or to make adjustments if not going as planned) and long term (how will you know you’ve achieved your goal).

What feeling/emotions and actions will you measure daily?

What objective & subjective things can you measure each week/month to give you feedback on your progress? Read the rest of this entry