Key Takeaways for Meeting Your Fitness Goals for the 90-Day Challenge

Many of you received an email from me encouraging you to try the Life Time Fitness 90-Day Challenge.  The contest has a Weight Loss division and a Body Transformation division.  Even if one of these divisions doesn’t excite you, please pick one goal you would like to achieve at the end of spring.  Whether it is running a 5K or just simply feeling better, pick something.  

Whatever your goal is, this is going to be the first of many posts to help you reach it.  It simply goes over two key takeaways in various fitness areas that get results.  Most will sound too basic or easy.  However what’s listed below are the actions or behaviors very few are doing – but if done results usually follow!

Goal Setting Key Takeaways: 

1. Pick a goal that scares you a bit – it should at least be a 50/50 chance of achieving 
2. Break your Outcome Goal up into smaller Behavioral Goals and take action on them every day

Social Support Key Takeaways: 

1. Join or create a social support group to encourage you to do your best and keep you moving forward 
2. When at the gym working out keep talking to a minimum and training to a maximum – socialize when the workout is finished

Resistance Training Key Takeaways: 

1. Use a training log to track sets, reps and resistance and progress accordingly 
2. Use basic multi-joint movements like Squats, Rows, Presses, Lunges and Deadlifts

Cardiovascular Exercise Key Takeaways: 

1. Try non-traditional equipment like the Rowing Machine, Battling Ropes, ViPRs, Kettlebells, Medicine Balls, Jump Rope and Agility Ladders 
2. Get a CardioPoint test done to learn your Aerobic Base and Anaerobic Threshold then use a Heart Rate Monitor to adjust your intensity accordingly

Nutrition Key Takeaways: 

1. What you eat for breakfast will influence your cravings and mood the rest of the day – try a Caveman/Cavewoman breakfast for best results 
2. Preparing your meals two nights a week can make healthy eating and optimal nutrition easier

Supplement Key Takeaways: 

1. Get good and consistent at the basics (Multi-Vitamin, Omega-3, Vitamin D and a Protein Recovery Drink) 
2.  Not all supplements are created equal and should have a GMP (Good Manufacturing Practice) stamp at the minimum

Lab Testing Key Takeaways: 

1. Get your Vitamin D tested -- for optimal results in health and fitness it should be 60-100 ng/mL 
2. The Stress & Resilience Saliva Test offered at Life Time can measure your cortisol levels at four different times of the day indicating what stress type you are, when your optimal workout time is and supplements you should use

Recovery Key Takeaways: 

1. Foam Roll some of the major muscles for at least 30-seconds after workouts or before bed 
2. Use Dynamic Flexibility (Movement Prep) prior to training with weights or cardio

In conclusion, almost everything listed above can qualify as Tweets.  In addition to these emails and my blog feel free to follow me on Twitter (http://twitter.com/coreygrenz) as well for quick tips that can help you achieve your fitness goals.