Most of you reading this are like me at a yellow light...You speed up when you should be slowing down!!

The number one mistake I see with just about every person starting  is they start off WAY too fast!! Combine that with a lack of goal setting,  unrealistic goals, no long term planning and it's a recipe for failure. It's no wonder we see people start up a fitness program 3 times a year just to quit 3 weeks later each time.

The fitness industry is terrible for sending a message that results happen overnight. They never do. Did you know that most of those biggest loser contestants put the weight back on? They never build habits. They never focused on a lifestyle change! ==>

The more time you spend building the foundation up front the better your results will be long term. Have patience. The HABITS will stick for a life time. You will stop being the person who starts and  stops over and over again. 

When I see "experts" tell those who have not worked out in  decades to start working out (extremely hard) 6 times per week they are setting them up for failure...and lots of injuries!! And mentally destroying them. If you want people to be successful long term  take the time to meet them where they are at. Build the program around them.  Take them from A to B to C and then eventually Z. Most places are trying to take their members from A to Z in 2 weeks. They care about their bottom line. They don't care about you!!

Below is how it should be done(assuming you don't want to lose the same 10lbs over and over again...and you don't want to get injured)

 Get a FREE CONSULTATION/EVALUATION==> so that everyone is on the same page, about everything, BEFORE  starting up....your previous injuries, goals, what exercises you have done in the past, last time consistent, what motivates you....everything!! For those who don't know Group personal training is different from a group class!!

 set realistic goals ==>so if you have not worked out In a decade the goal is not going to be "come see me 6 times this week" Take the time to build the habits of showing up 2 to 3 days per week with light activity on the off days. It's a mental trap to go from 0 to 7 days. You do 7 days for 3 weeks.  You then  get in 3 to 4 sessions one week and mentally you have failed. All of a sudden you do nothing for 4 months. Same with someone eating out for every meal trying to convince themselves they are going to follow some extreme diet for the rest of their life. BUILD  up to it over time!!

 Don't get hurt!==> Maybe you have the mindset that you have to smash it on your first session in 10 years?! Not Good!!! Maybe you just have to worry about good technique with no weight. Maybe you need to spend more time on the mobility, flexibility, and soft tissue exercises we give you?! Maybe you have to accept the fact that everyone should be doing some form of modification based on their initial evaluation! Maybe you are working hard, but not smart?! 

Time(and timing) is everything==> We like to address all fitness components in the 45 minute session to make things efficient. It's not about how long you work out, but finding the right intensity and using the 80/20 rule. Find the 20 Percent of actions that will give you 80 percent of the results! 

In regards to timing we also have to address certain times of the year and adjust goals and programs. If you are traveling a lot over the summer it's not the time to do nothing! The periods where it's the hardest to attend are the times when its most important!! Get the home workouts from us, set new goals based around a number of sessions  per week/month, use us!! Do you realize how hard it will be to start back up from doing nothing after 2 to 3 months?! Get momentum and then keep it up!!

Focus, Accountability, and HABITs=>  Break that goal of losing 20lbs in to 1-2 lbs per week with accountability check ins and it will be easier. Focus on meal prep, planning and shopping instead of the weight loss and you will lose the weight.  Maybe there is an exercise you are trying to do that needs to broken down in to a progression to get you there SAFELY! 

Don't get fooled by the fads promising overnight success! => For those who have seen our 28 day Jump Start programs it is NOT a solve all of your problems in 28 days program! It's intended to be a JUMP START  in to solid habits and a mindset  that last a lifetime. You can't work extra hard in 28 days and get better results. You must work smart!! Use us and ask questions!

Don't believe the fad gyms  and programs popping up everywhere with owners who have never trained anyone. Most of these programs have systems to sell but can't get you past the excitement period. This will not be easy! But we are here to help! Hit REPLY with any questions. 

Detric Smith, CSCS, ACSM Exercise Physiologist 

P.S==>Start with a 5 minute call so we can get the basic questions out of the way...prices, services, location, schedule, schedule the no charge consult, your goals, what make us different, etc. We don't believe in selling people a program that is not a good fit for them. Text or call 757 589 7028 to set this up or simply HIT REPLY! 

P.P.S=> Current members  forward this to your friends and get points for our May Contest. They a get a TRIAL SESSION  and you get a chance to win a FREE MONTH!