SMART SYSTEM

It's time to see how your resolution for the new year is holding up. Struggling to maintain that plan to lose weight and get in shape? Well, now is the perfect time to set yourself up for success so that you don't repeat the bad habits of 2006.One of the most common and most difficult New Year's resolutions to keep for a whole 365 days is the one to lose weight. We all want to be healthy, so why does it seem like such a difficult thing to do?

Use the SMART system and you'll realize how much easier it can be to shed the pounds when you have a plan.The SMART system contains five components. Each letter of SMART holds a key to your healthy future.S is for setting goalsWe have all said at one point or another that we want to lose weight. In order to make it happen, we have to have a goal weight in mind. Let's say that we want to lose 15-lb. That is goal number one. To be healthy and stay in shape is another good one. What exactly does that mean to you? You need to begin by writing it down.M is for measurableIf you want to get somewhere, you have to know where you started from. And the steps in between are what you use to guide yourself to the success that you deserve. When you begin your weight-loss journey, take note of your weight and continue to monitor it on a weekly basis. Do the same with your body measurements. These two things will hold yourself more accountable toward the goals that you have set.Which brings us to:A and R - attainable and realisticWhen you have your goal in mind, you want to set it slightly outside your comfort zone, while at the same time making it within reach. If it is far beyond your means, frustration and failure come into play. Discuss what you want to do with a personal trainer, who will help you set up a plan and timeline that makes success your only option. Your best interests and your health are always kept in mind.T is for timeAs mentioned earlier, a timeframe or deadline is key to bringing it all together. Of course, you want your healthy new lifestyle to be ongoing. However, it is also extremely important to making your ultimate plan tangible. You accomplish this by saying you will get it done by a specific date.There are different types of goals to set:Short-, medium- and long-term goals.A short-term goal is something you want to get done within five weeks. A medium-term goal is between five and eight weeks. A long-term goal is anything that you want to accomplish in three months to a year. Breaking things down to short-, medium- and long-term goals helps to keep things in focus. The momentum of getting to each goal helps move you to the next plan of attack.

Be SMART and be successful!For more information on this topic or if you have other fitness and nutrition questions, contact Martha Lombardo nutritionfirstinc@hotmail.comKarma Schopp karma_leah@yahoo.ca

Competitive Bootcamp -Success!

Competitive Bootcamp -Success!



Tanis Hill (my National Competitive girl) – her feedback this pass weekend on the competitive bootcamp Jan 20th!

It started with Martha's Bootcamp - and she does not misuse the word... she kicked our butts! This girl loves her plyo exercises... and I better start loving them too as I am going to start training with Martha twice a week on top of doing her diet and programs the rest of the week. I'm excited, it's such a difference to have someone there to tell you what to do, supervise you, and push you to do more. I'm a trainer with a trainer for a reason... I believe in it and I know that no matter how much you know or how motivated you may be - you always do more for somebody else!!!


Tanis Hill is a Fitness Competitor from Calgary, Alberta, Canada. Recently took the stage at the 2006 CBBF Canadian Nationals in Edmonton, Alberta where she place her personal best finish of third place in the Fitness Tall category. Tanis is a gymnastic coach by night with a competitive team of gymnasts at Stampede City Gymnastic Club. By day, a Personal Trainer.

Tanis got her official letter of acceptance to the Arnold Classic March 2-4, 2007 in Columbus Ohio. We are very proud of her and wishing her the best, and much success!

Upcoming Events/Promo/Programs....

We Have exciting Promo for the month of Feb!!! For more information please email me: nutritionfirstinc@hotmail.com
- New classes effective Jan 22nd/2007! Email me to get a free pass - nutritionfirstinc@hotmail.com
-TBA in Feb Sport Nutrition Seminar - You don't want to miss this!
-Competitive Bootcamp Date: Feb 17th, for more information please email me: nutritionfirstinc@hotmail.com
- We have a great 2 for 1 deal Personal Training Pkg for the month of Feb (for 6 weeks weight loss program)... complete body transformation!

Save Big in Feb Month!!

Save Big in Feb Month!!

We Have exciting Promo for the month of Feb!!! For more information please email me: nutritionfirstinc@hotmail.com

- New classes effective Jan 22nd/2007! Email me to get a free pass - nutritionfirstinc@hotmail.com

-TBA in Feb Sport Nutrition Seminar - You don't want to miss this!

-Competitive Bootcamp Date: Feb 24th, for more information please email me: nutritionfirstinc@hotmail.com

- We have a great 2 for 1 deal Personal Training Pkg for the month of Feb (for 6 weeks weight loss program)... complete body transformation!

Jan Tip of the Week!

Tip of the Week

Six Tips on How to Stick with your New Year's Resolutions
1. Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.
2. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
3. Stick to your resolution by considering it a promise to yourself, not a test of your willpower.
4. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
5. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator).
6. Be realistic. Make sure your plan is a realistic one that can fit into your lifestyle. Will you really have the energy to go out for that evening exercise class? Make changes as easy and convenient as possible.

Coming Events - This coming week:

-Jan 15th - demo/booth for MVP Nutrition, in Calgary, at Pro Bodies Gym.
-Jan 20th - Competitive Bootcamp - Weekend, if you are interested email: nutritionfirstinc@hotmail.com

NEW YEAR -KICK OFF!

NEW YEAR -KICK OFF!

Let us help you kick start the Year with a great start!! We are offering a great 10 day incentive program for you!! FOR FREE!

Join us at World Gym ( In Calgary Alberta - Canada)
Hosted By: Martha Lombardo - Grant International Trainer, IFBB Pro Figure

for more details - email me: nutritionfirstinc@hotmail.com

Plus to get you on the right track and to get started - please read below and print this off and set up your Personal Action Plan Now!

ACTION PLAN-GOAL SETTING
Introducing SMART System for Goal Setting

S – set your goals (in order)

M – Make sure they are measurable

A – (Are your goals attainable)?

R- Make sure your goals are realistic and you can achieve these goals.

T- (You need to provide a short term and long term action plans for your goals and time and deadlines to achieve your goals).

Thinking About Increasing Your Confidence
Here are some ideas to help you build confidence in your skills and abilities:

1. Think specifically and positively about your skills and abilities. Identify how they can contribute to each of your goals. Write these down.

2. Keeping your skills and abilities in mind, establish a realistic standard of achievement for your goal.

3. Establish a step-by-step plan for reaching your goal so that you can mark your progress.

4. When trying something new, think in terms of specific skills or behaviors that need changing. Avoid generalizations. Instead of "I'm terrible at running a meeting, " try "I need to develop and use an agenda."

5. Avoid the exclusive use of others' opinions when evaluating your skills. Include your beliefs and your opinions as you make decisions about changes that need to be made.

6. For each criticism that you give yourself, also give yourself one or two specific compliments.


Thinking About Managing Change
Here are some ideas to help you face change:

1. If change is a problem, admit it. Often, a first step to dealing with a problem is to admit that it exists.


2. If possible, experience change gradually. Handling change all at once is tougher than easing into it. Many people find that they can even schedule the changes that they must accept.


3. Try seeking change as opposed to its seeking you. This will give you a sense of greater control over your future.

4. See yourself as someone who looks forward to change. Try new foods or new activities, and seek new acquaintances. Doing so establishes a pattern of willingness to experience the new.
This 6-point action plan facilitates the setting of achievable goals by asking the following questions:

· Can we and commit get the resources?
· Can we see a successful implementation?
· Is the scope and plan communicated and organized so that participants know what to do?

What is to be done?
When is it to be done?
What is the due date?
Where is it to be done?
Who is to do it?
How do we monitor?