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by Kristi Rambo
“A goal without a plan is just a wish” -Antoine de Saint-Exupéry
Where do you see yourself a month from now? Three months from now? A year from now? Do you have any goals, fitness or otherwise, that you need to put down on paper? A recent Michigan State University study “showed that 76 percent of participants who wrote down their goals, actions and provided weekly progress to a friend successfully achieved their goals. This result is 33 percent higher than those participants with unwritten goals, with a success rate of only 43 percent of goals achieved.” We have created a tool to help you write down your goals and see them through.
This worksheet guides you through the process of making a S.M.A.R.T. goal. Let’s create a plan, using a tried and true method for success.
Make your goal:
SPECIFIC. A goal of “getting healthy” is good, but too general (ACE). Do you want to lift more weight? Run faster? Lose pounds or inches?
MEASURABLE. Add a number to your specific goal. How much do you want to lift? How fast do you want to run? How many pounds or inches do you want to lose?
ATTAINABLE. Your goal should be challenging, but possible for you. With some effort, can you safely achieve your goal?
REWARDING. Is this goal important to you? How will your overall life be affected when you reach your goal?
TIME-BOUND. Lastly, put a time frame on your goal. By what date will you have accomplished what you set out to do?
Now make a plan. Combine the S.M.A.R.T. elements you listed into an action plan. Go get it! Remember, we have a team of trainers at Riverside who are here to support you. (You even get two free coaching sessions just for enrolling at Riverside!) Our trainers are certified and experienced in helping people set and achieve S.M.A.R.T. goals and would love to work with you.
"Like many others, my issues with weight started in early childhood. Before the age of 10, I was being treated for a “thyroid condition” because I was overweight. I can think of only two times in my adult life when I was close to being a normal size. The first was when I was married. Over the next 20 years, I gained 100 pounds. I then found a program that seemed to work and lost 70 pounds and kept it off; at least until it all came back. In the summer of 2013, at approximately 255 pounds, I hit bottom. The final 3 phases of my journey had finally begun.
Summers always included time cruising in our sail boat. In 2013 I silently dreaded heading out on our annual cruise. I could barely step onto the boat from the dock. Even with an added step, which shortened my step distance to about 12 inches, I had trouble getting on board. My humiliation and despair was even greater when trying to get in and out of the dingy. Getting back on board was painful and humiliating. I could barely get up to the deck on my knees and then struggled to stand up. I felt like a beached whale. I was 59 years old with an awful future ahead of me. Something had to change. I had to do something to regain my strength. After this trip, we joined the gym and I started working once a week with a personal trainer. I had thought of doing this before, but had put it off due to the expense. This experience convinced me it was time to invest in myself and my future. My workouts focused on building strength and over the next few months I was able to slowly make good progress. The weekly commitment to my trainer and the guided training sessions were invaluable. I was dedicated to going and missed my sessions only when traveling.
In 2014, I was experiencing severe pain in my left foot. It turned out to be severe arthritis due to a birth defect. Years of carrying so much excess weight had finally done permanent damage. In January of 2015, I had surgery to fuse the joints in my foot and clean out some of the arthritis. While being prepped for surgery, I was absolutely humiliated when it took 3 doctors to find the right location in my fat backside for the nerve block. During my recovery, I finally accepted that if I wanted to live my life without the severe pain of arthritis, I had to lose weight and that exercise alone was not enough. I had to make changes to how and what I ate. I worked with my trainer to determine a weight loss plan. With changes in my eating habits and regular exercise, the weight finally started coming off. By the spring of 2016 I had lost 50 pounds, breaking through (barely) the 200 pound barrier for the first time in years. That spring, my husband and I left on a 14 week cruise to Alaska on our boat. The benefits from all of my strength training and weight loss were huge! I could maneuver my way on and off and around our boat with ease! I was finally wearing misses instead of plus size clothing. I felt great. Fortunately, I only gained 6 pounds during our trip. Unfortunately, during the next several months, that weight gain continued.
After a few months, I had gained almost half of what I had lost. I hung on tightly to medical wins I had experienced; off all medications for acid reflux, no longer using a CPAP and my A1C had dropped from the high to the low end of the pre-diabetic range. These felt good, but it wasn’t enough. Unfortunately, my ability to get the weight off, like so many times before, had once again disappeared. Why was it I always failed? In late August 2017, depressed and ready to give up, I was introduced to a relatively new program called “Bright Line Eating.” I was intrigued to learn that there were actually physiological reasons for my failure and that there was hope for healing. I knew I had finally found the answer to why I had struggled for so many years, and that if I chose to use them, I had the tools to heal. I have used the guidelines and support this program offers since August 30, 2017. It would take another several pages to describe all of the benefits I have reaped in this short period of time. Here’s just a few of them. I have lost 62 pounds, 98 pounds total. As I write this, I have a few more to go to reach my goal, but I have complete confidence and patience that I will achieve it. I have stopped taking blood pressure medications and my A1C is now in the normal range; I am no longer pre-diabetic. I have total confidence that I will never gain the weight back. If I do, it will because I have made a conscious choice to do so. The word “diet” will never again be used as a verb; it will forever be a noun in my dictionary. When asked “how did you do it?” my standard response is “I quit dieting. It doesn’t work. I also quit eating the standard American diet”. My trainer loves that fact that the word “can’t” is no longer a part of my vocabulary. I may say “I choose not to,” but she will never again hear me say 'I can’t.'"
*UPDATE: Dorey just got back from vacation and she has officially lost over 100 lbs now!
We’re painting our Mount Vernon main building and our Kids Club building!!!!!!
The Arizona inspired yellows/browns had their day, but it’s now time for us to match our exterior to our beautiful/modern interior. Our vision for this look is simple, elegant, timeless, and modern. Our belief is that with this new look, our members will drive up and feel fresh and motivated to make the life change in a space that feels safe, modern and clean.
We are so honored to reveal this look to you and we hope you love it as much as we do!
We are starting with the Kids Club (not pictured) next week! The Kids Club will feature the same color pallet with white trim and a medium grey base, but will add a darker grey in the gable.
On Tuesday and Thursday afternoons we will be switching around the times of the Aqua Pilates and Water In Motion Platinum classes. The NEW schedule will have Water In Motion Platinum from 1:15-2 PM, and Aqua Pilates from 2:05-2:50 PM.
BIG BIG BIG NEWS!
For the first time in RHC Sedro-Woolley HISTORY, we are putting a group fitness class on the schedule ON SUNDAY!!! WHAT?!?!?!
As many of you know, DANZA will be closing its doors and the instructors along with many of their members have found a new home here at RHC. We are so excited to adopt them into our community where they can continue to thrive. *cue the music "WE ARE FAMILY!"
The DANZA instructor crew is an incredible group of dancers and fitness enthusiasts and they're already fitting in like they've been here for years :)
Even though this adoption of the DANZA team has been amazing, we know that transitions can be hard. So in effort to keep things as similar as possible, we are keeping the Sunday ZUMBA class on the schedule :)
Starting this September - we will see you on SUNDAY!!!
*all Mount Vernon members have a dual membership (aka FULL ACCESS) to our Sedro-Woolley location!
by Kristi Rambo
You knew we were going to list exercise, right? We care deeply about physical fitness because we know it positively affects the rest of your life. A study in the NCBI states that physical exercise allows people to “develop their maximum physical potential, improve their physical and mental health, and attenuate the negative consequences of aging.” If that’s not enough reason to start working out, take a look at this Time article that states, “15 minutes of moderate exercise a day (or 92 minutes per week) was associated with a three-year increase in life expectancy.” Just 15 minutes a day for 3 more years of life! A slightly longer workout could tack on even more years. Adults who regularly exercise live longer and better (Time), so pick something you’d like to try and get moving!
Do you have any habits you can swap out for healthier options? A few simple tweaks to your routine could help you to keep feeling youthful. When it comes to your diet, go ahead and enjoy a treat now and then, but keep sugar and alcohol intakes low. Excessive sodium can also lead to high blood pressure (Mayo Clinic), so watch your salt intake, too! If you’re not sure where to start with your diet, we have a free nutrition class on the last Tuesday evening of every month and we’d love to see you there.
Another area you may be able to cut back is time spent in front of a screen. An Australian study showed that every hour of TV that participants watched after age 25 was associated with a 22-minute reduction in their life expectancy (Time). Get up, get out there and live the good life!
Yes, happiness can be a habit, too! Fill your life with people and activities that bring you joy, and fill your mind with uplifting thoughts. A Harvard article states that “stress or fear […] adds up to “wear and tear” and, eventually, illnesses such as heart disease, stroke, and diabetes.” Chronic anger and anxiety can also negatively affect the body. Some factors that lead to a happier and healthier life include emotional vitality, optimism, and supportive family and friends. A psychologist quoted in a Forbes article says that, “optimistic people tend to be healthier.” Who and what put you in a more optimistic frame of mind? Choose to include more of those things in your routine.
It’s that time again! Every quarter we change up the moves and the music in all of our group fitness classes, both on land and in the water! Not only does your body need a new routine every 90 days to keep you progressing towards your goals, but your mind needs something fun and new to keep you engaged.
This launch we are running the HIGHLY REQUESTED Punch Pass Promo! Take classes, get punches on your punch card, and be entered to win prizes!
July 23-July 27 | double punch day on July 26 | group fitness classes are included in your membership | see details on our Group Fitness Page.
Our favorite thing about this place is getting to share in your journey!
Back in April, personal trainer Dayna Springer posted about a victory she got to share in with of the gals she trains. Thanks for sharing Dayna, and WAY TO GO JULIE!
"I would like to honor my client and good friend Julie Edwards! She competed today in the Special Olympics 100 and 200 Meter Fast Walking Event. She has worked so hard every week for past 5 months, that we have been training and it definitely showed today! She took home the 3rd Place🥉Bronze Metal for the 100 Meter and a 4th Place Ribbon for the 200 Meter! Way to go Julie!!!! I'm so proud of you! 2019 we're coming for the GOLD!!!"