Monthly Archives: May 2017

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I’ve made my goals now what?

Good Morning –

It’s me again. I know you all thought I was done when I got you to send goals. I would still like some more from those who haven’t sent them. I’ve heard some vocalized at the Studio, but it’s a much more powerful commitment when goals are written down. This is long, but aren’t your goals worth it?
Just writing down goals isn’t enough. There has to be a conscious effort to make them come to fruition. I think Benjamin Franklin put it best when he said – By failing to prepare, you are planning to fail.

Since I started this with my goals, I’ll talk a little about that I do. With my running goals I have to do something I’ve avoided for a long time; I have to plan the week of running out ahead of time. Why? With any type of workout recovery must be built in to see adaptations. In my case I’m also working out and trying to fit a mtn bike ride in occasionally. All of these activities must be laid out in a way where they don’t negatively impact my running and recovery. I also must be cognizant of when I eat so I’m properly fueled for each activity.

My point is goals require work and planning. If I don’t put the work in for my running I won’t see the results I desire. This is no different than any other type of goal.

As an example let’s talk weight loss. Weight loss is needless to say a popular goal. Often when people don’t reach their weight loss goals they are frustrated and Deb and I will get questions about why they aren’t losing weight. When we inquire if they have been keeping a food journal, limiting alcohol and restaurant visits or if they have been doing cardio 5-6 times a week the answer in almost every case is No. This is the work and planning component I referenced. There is no new better way. Take Food Journals for example, one study showed people who kept a food journal lost twice the amount of weight than those who didn’t.

I like how Stephen Covey put it in 7 Habits of Highly Effective People. Habit 2 is Begin with the End in Mind. First visualize what success means for you. Then begin each week and day with what success for that week or day means to you. Plan your week, then each morning (or the evening before) plan what you want the next day to be like and how you want to feel at the end of the day. I also like writing the One Thing that you will accomplish that day that gets you closer to a single goal.

Goals take work, but when worked on and broken down into smaller pieces each week and day your chance of success goes up significantly. Reply back letting me know 1) you read this and 2) what steps you took as a result of reading this.

You have to live your goals.

Have a great day!


What are your goals for the summer? Here are mine, they may surprise you.

Here’s a recent email I sent to our clients regarding their goals I think everyone may enjoy.

Hi Everyone –

I just got back from an awesome run that went better and longer than planned. I have such a sense of peace after a run like I just had. On the run I thought about what I wanted to say in this email. Some of it may surprise you. It’s a tad long, read it all anyway. If you don’t you may have to do 5 sets.

With summer approaching it’s time to start thinking about what your goals are so we can make sure your workouts are designed appropriately. It also gives a greater purpose to each workout.

So what are my goals? As everyone knows I have run goals and everything I do in regards to how I treat my body is targeted to make my run goals come to fruition. This includes how I eat and recover, as everything is targeted to put my body in the best place possible to be strong. There are, of course, obvious health reasons for this too.

My goals also center around lifting consistently. Here’s a confession. While I’ve been consistent with running, hiking, and some mountain biking I have not been consistent with my lifting. This may seem odd for a Trainer, but we are human too. So Why? you may be thinking. First and foremost, I haven’t felt like it. Also, when I lift it can fatigue my legs for running. I also am concerned about inflammation it can cause in my body. I know once consistent it will not affect my running, but will strengthen my running and also help prevent injury as I’ll be stronger and my body will work more efficiently. To limit inflammation I just have to follow strict progressions.

Now that I’m back to it I yearn for it again. So nice to have the yearning back! So there’s my confession and goals. So where do you want to head this summer? It may seem like a time to kick back and smell the roses. I can assure you it’s not. It’s time to dig deeper so you can create new experiences and memories this summer.



Things Our Clients Are Doing Better as a Result of Working Out

Dave & Deb Brown, NSCA-cpt

Mary Anne coming down the Old Mill Trail at Staunton State Park. Up and down is a lot work on this trail.

You would not believe the variation in the number of activities that people participate in! Working out properly can help with so many diverse things – some of which may surprise you:

Weekend Activities and Hobbies
From running, hiking, mountain biking to rock climbing, a consistent exercise program helps clients build and maintain muscle strength, endurance, core strength, flexibility and balance so that these activities are easier and more enjoyable. Even doing projects around the house like painting, heavy lifting, and fire mitigation become easier when you are in shape. Our clients are able to do all of these things better. Some clients are most excited about being able to keep up with the grandkids or just walk up the stairs easier. That makes an enjoyable event even more fun!

We have clients training for their first 5K and cycling events; as well as clients who have many years of eventing under their belts, but want to improve their performance. One client is successfully working on increasing her running speed after a 20 year running career. Another has just gotten back on her bike after a long hiatus.  Along with a strong foundation in general fitness, we work with these clients on sport-specific movements that will give them the edge during their events, as well as help to prevent injury while training for the event.

Overall Health
Clients have been working (successfully!) on controlling the effects of diabetes, high blood pressure, stroke, cancer, osteoporosis and arthritis.  With smart program design, consistency on the part of the client and a conservative approach taken by us trainers, clients can see steady and safe improvement in these areas.Some of our clients have been able to reduce or completely eliminate medications. Several clients have experienced a complete life change as a result of significant and lasting weight loss. There is no feeling comparable to finally getting into that size 8 jean, not requiring the use of the seat belt extender when on an airplane or having your cardiologist exclaim, “Whatever you have been doing for your heart – keep doing it!”

Several clients have come to us after having had surgery. They have been through their work with the Physical Therapist, but are not back to 100%. We have been able to do post-rehabilitative work on ankles, feet, knees, hips, shoulders and backs to enable our clients to get back to full capacity with their activities.

So, no matter what you are interested in, what projects or activities you are into, you can benefit from consistent working out!