Sunday, June 26, 2016

Five Ways to Change Your Fitness Level, and Your Life 

(Part 4:Time Management and Planning)  

   by Bob Wells, CPT, CES, PES, Pn1, Pn2

The great Benjamin Franklin famously said, "If you fail to plan, you are planning to fail." These words highlight a fundamental truth about the need to plan. 

From fitness to travel to work, this aphorism rings true: in order to ultimately be successful with anything, we must have a plan and manage our time wisely. 

So, how do we manage and plan our time wisely in order to accomplish all of the things that we need and want to do to be successful? One way to master our time is to "obey" Entrepreneur's 10 commandments of time management:


  1. Carry a schedule and record all of your thoughts, conversations, and activities each week. This will give you an accurate account of how much you can get done during the week, as well as how much time is wasted via unproductive actions, thoughts, and activities.
  2. Assign a time to any activity or conversation that is important to your success. Set appointments with yourself and create time for high-priority thoughts, conversations, and actions. Stay disciplined and keep these appointments. 
  3. Spend at least half of your time on the thoughts, activities, and conversations that produce most of your results.
  4. Schedule time for interruptions. 
  5. Spend the first 30 minutes of each day planning your day. It is crucial not to begin your day until you complete your time plan, since this is the most important time of your day. 
  6. Take five minutes before every task to decide what result you aim to achieve. This will allow you to define success before you begin. Spend five minutes after each task to determine whether or not the desired result was achieved. If not, troubleshoot how to achieve success with the next task. 
  7. Put up a "Do not disturb" sign when you have to get work done. 
  8. Practice not immediately answering the phone or emails. Don't immediately give people your attention, unless it is absolutely crucial to immediately offer a response. Instead, schedule blocks of time to answer emails and return phone calls. 
  9. Block out social media distractions, such as Instagram, Twitter, and Facebook unless you are using these tools to generate business at the time.
  10. Remember that it is impossible to get everything done. 20 percent of your thoughts, conversations, and activities are likely to produce 80% of your results.   
By implementing these proven time management strategies, you can remove any self-limitation or self-sabotage you have around "not having enough time," or today not being "the right time" to start on your next journey, fitness or otherwise. 

Questions? Comments? Please feel free to post them here or email us at

Saturday, June 18, 2016

Five Ways to Change Your Fitness Level, and Your Life (Part 3:Cardiovascular Training)  

   by Bob Wells, CPT, CES, PES, Pn1, Pn2

Cardio, or cardiovascular training is an important part of any training program. Whether the primary focus is to improve athletic performance or to look and/or feel better, cardio is key to this success. 

However, to many of us, cardio conjures of images of that boring thing you do on the treadmill, elliptical, or exercise bike. Too often we turn on the television, grab a book, or listen to the music flavor of the day on our iPhones or iPods. We zone out as we try to get in the fat burning zone.

Courtesy: VeryWell
This method of doing "cardio" is the surest way of ensuring boredom, but more importantly, it doesn't work to improve performance or looks. Like other aspects of a proper training program, the cardio portion has to make sense and fit into the overall goals of the training program. 

One effective, and efficient method to properly incorporate cardio training, is to use high intensity interval training, or HIIT for short. HIIT is done by alternating between work phases and active recovery phases. 

For example, you can do HIIT by alternating between running sprints, jogging, and walking. One way to do this is:

1. Start with a 5 minute warmup.
2. Sprint as fast as you can for 30 seconds.
3. Immediately follow the sprint with a 60 second jog.
4. Finish with a 30 second walk. 

Complete steps 2-4 for 5 to 15 rounds, depending on your current fitness level. For most people, a cardio session should last for no more than 10-30 minutes. 

For more information, check out HIIT Your Way to a Leaner Body or email us at and we can customize a training experience guaranteed to help you reach your goals.

Questions? Comments? Please feel free to post them here or email us at