Goals I Can Believe In

I signed up for the Transformation program, had my “before” picture taken, and looked over the official program handbook. What do I do next, besides start exercising?

Actually, I have been exercising, usually 3 to 4 times a week – mostly walking. But now, with this program, I have motivation to set some new goals so that I see a transformation of some sort in 12 weeks. To be honest, it sounds a bit ambitious to me, but I’m game…

The handbook suggests focusing on either gaining lean body mass (muscle) or losing body fat and firming muscle. I have trouble figuring how these goals are different because I have an understanding that says you will burn body fat as you get more muscular. So I don’t know exactly which program to follow. I think I will just make up some of my own goals.

Goal 1. Do not get injured. This is very important to me, and if I am not careful I could easily hurt my knees, back, shoulder, get shin splints, or “who-knows-what”. Don’t want that! So, first off, I am going to work at not overdoing it.

Goal 2. Improve my endurance. Funny, but the handbook doesn’t really seem to address this, even though the program slogan includes “Endurance, Strength, and Structure”.

I decided to search the Internet for an endurance test. I will take the 12-minute test on the treadmill within a couple of days to set a benchmark, and try to see improvement in my results when I repeat the test in 6 weeks or so. (Warning, since I already do a fair amount of aerobic exercise, and know I can slow jog for 12 minutes, it is reasonable for me to do this test. If you haven’t been exercising don’t take the test. As always, consult with your physician before starting any new exercise program.)

Goal 3. Get stronger. Hopefully, become a little more chiseled. (OK, “chiseled” is a stretch, maybe I should say “toned”.)

Goal 4. Tweak my diet. I do have a fair amount of energy, but with the added exercise of strength training I think I may need slightly more protein, and maybe more calories. I’ll have to monitor this and eat mindfully.

I must say that the nutrition program in the handbook is not appropriate for me. As a holistic health counselor I believe that there is no one diet that is right for everyone , and the 16 oz. of milk they suggest a day would be definitely be a problem for me. I’m lactose intolerant! (Experts estimate that as many as 50 million American adults are lactose intolerant.)

Also, I have concerns about consuming even the 100% lactose-free version of milk. I have found that a small serving of organic yogurt and, occasionally, a tiny bit of cheese for flavoring is enough daily dairy for me, so I’m going with what I know works for me.

Goal 5. Have fun! Try some new classes, some new exercises, meet some new people, and try some new healthy recipes. Enjoy the journey!

These are my goals: they are goals I can believe in. They are reasonable, and I’m psyched to work on them. I'm ready to persevere because I think overall it will be fun. I am grateful to Gold's Gym that they have inspired me to do this program.

Go ahead. Why not rethink your goals to recharge your fitness program and make some healthy improvements in your life this year?