Tag Archives: goal setting

A Strategy to Reach your Fitness Goals: The Goal Snowball

Posted on by

 

We are almost a month into the new year. How are you doing with your health and fitness goals?

Goal setting can be a challenge for many of us. John Berardi, PhD., author of the Metabolism Advantage, offers some discouraging statistics on goal setting. If your goal is to make one change in your life, you have an 85% chance of success. If your goal incorporates two changes at once, your chance of success plummets to 35%. If your goal requires three changes at once, your chance of success becomes almost zero. Ouch.

But, wait! My point is not to convince you that setting multiple goals is a waste of energy. It’s not! You just need the right strategy.

Alwyn Cosgrove, a man I admire a great deal, offers up a goal setting strategy specifically designed to help you successfully tackle multiple goals. And, when your goal setting has to do with your health, there are almost always multiple things we want to change, right? This time of year we are focused on improving our diets, increasing the amount of exercise we’re getting and banishing nasty habits.

If this sounds like you, try The Goal Snowball. Here’s how it works:

  • Step 1 - Write down a total of (5) goals. Behaviors that you would like to improve/change and good habits that you’d like to add to your lifestyle.
  • Step 2 – List the 5 goals from easiest to hardest.
  • Step 3 – Though you will be mindful of all your goals, give your full attention to the first item on your list – the easiest one. Spend 2 weeks focusing on that first goal until it becomes a habit in your daily routine.
  • Step 4 – Once that habit is “ingrained in your brain,” move on to the second goal on your list. Give it your full attention for 2 weeks until it is a habit in your daily routine, then move on to the third goal.
  • Step 5 – Continue like this until you have checked off each goal on your list of 5.

What happens is, by systematically tackling those goals one at a time, your success will snowball, making more of an impact with better long-term success than if you tried to do them all at once.

Before you know it, that little snowball of new habits will build up into a BIG SNOWBALL,   chock-full of healthy lifestyle changes that yield huge improvements in your long-term health and fitness.

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee today!

Shift Fitness Goals from “Pounds Lost” to “Muscle Gained” – Koko FitClub Member Spotlight Podcast

Posted on by

I’d like to introduce you to Seth Miller. He’s been working out at Koko FitClub since January, but as he likes to say, he didn’t really “commit” until February. We work out together at the club in Plainville, and I can attest that he has completely transformed his body with a commitment to exercise and Koko.

That said, success never comes without some bumps in the road. After losing a lot of weight, Seth hit a plateau in August – or so the thought. Have a listen to our conversation and to learn how a new awareness of his lean muscle mass, thanks to the new Koko FitCheck arriving in his club, has helped Seth shift his goal setting focus from weight loss to building muscle.

I’m sure Seth and I will give you some new ideas on how to use FitCheck to help motivate you to reach your health and fitness goals in this Koko Member Spotlight podcast!

Enjoy!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Sign up for a complimentary Smartraining workout at a Koko FitClub near you!

Koko FitClub Franchising

The Power of Mindset to Reaching Your Fitness Goals

Posted on by

At a gut-check level, isn’t it true that when you decide to do something – like exercising or eating better – the level of commitment you have at the outset pretty much determines that goal’s failure or success?

To set the stage, my husband/fellow Koko FitClub co-founder, Mike Lannon, believes that  with the right mindset, you can accomplish anything. He applies it to running this business, to working alongside our Koko owners and most importantly, the approach we take to give our members the best shot possible at successfully reaching their health and fitness goals.

Imagine how excited he was to come across this research to back up what he knew in his gut to be 100% true.

Making a long term commitment to health and fitness improves success

The research showed that simply making up your mind at the outset that you are committed for the long term versus the short term determined the level of success. Wow. Progress wasn’t correlated to any other measurable trait or aptitude.Simply this mindset.

Think about what this means for YOU and your goals to get healthier!

Koko FitClub is designed to make exercise time-efficient to fit into your life, to be simple so you to show up and get it done, and to be fun so you’re motivated along the way. Health is not a sprint, it’s a lifestyle choice. Adopt the mindset that you will exercise and make healthier choices from here on out. Koko FitClub is here to help.

Be patient, be consistent, decide that you’ll stick with it for the long haul. You will be successful!


o)< STAY STRONG

Mary Obana
President and Co-Founder
Koko FitClub

Koko FitClub Franchising

Health and Fitness Goals Unattainable? No Way! You Have Koko FitClub.

Posted on by

When you get your Koko FitClub exercise prescription in each week, you are actively increasing or preserving your precious lean muscle. You are keeping weight gain at bay, feeling more energetic, but what else have you thought about doing with all that… “fit?” Is there anything else you have ever wished you could do or achieve but never considered because you weren’t “fit enough?” Why not consider it again? Now that Koko has your back.

Recently, my friend and colleague here at Koko FitClub HQ, Cristina Batogowski, reached an incredible goal. She completed forty 5K road races in her 40th year!

Cristina is a Koko Nut to the nth degree.  For the past 6 years she’s been consistent with her weekly Smartraining and Koko Cardio workouts. But running? A couple of years ago, if you asked her, she’d tell you she “wasn’t a runner.” “Running hurts.” Things changed in early 2011 when she came to me and said that she had started jogging and was loving it. With all the muscle strength and endurance she had built up through her Smartraining workouts, running felt good for the first time ever. She was inspired to reach for a goal she once would have thought was unattainable.

We are so proud of Cristina’s accomplishment! You can be inspired by her quest for 40 by 41 here:

http://www.facebook.com/notes/cristina-curreri-batogowski/my-40-by-41-project/10150150295518015

So I ask you: What is it you want to do that you never believed possible? Think big, then start with Koko. You’ll get there.

To quote Cristina:  “Life is not a sprint. It’s a marathon. On to my next goal! 13.1 here I come!”

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising