Common New Year Goal Setting Obstacles and How to Maneuver around Them

Rafael here with another post on New Year Resolutions.

At South Florida Fitness Bootcamp we are getting ready for everyone wanting to start the New Year with fitness on their mind.

 

 

 

 

 

 

 



Many people have issues with goal setting due to setting limiting obstacles in their own way. Some of the most common barriers to goals setting involve fear and lack of belief in yourself enough to even set a goal, much less follow steps toward achieving them. Perhaps if you know some of the most common goal setting obstacles you can work toward overcoming them.

You Don’t Want What You Think You Want
Some goals are set because other people want them for you. If you don’t really want what you say you want, it will be very difficult to set a goal for that thing. Be sure that you’ve set the goals for the right reasons and that it’s something you really want. Write down the pros and cons of any goal and know why you want to achieve that result before setting it in stone.

You Don’t Truly Understand the Importance of Goal Setting
Many people think goal setting is just hocus pocus and doesn’t really work. If you don’t really understand the power behind appropriate goal setting, it can be hard to take the time out of your day to truly set a goal. To understand the importance of goal setting, read several books about success and you’ll find that the most successful people set realistic goals, and then worked that goal into their schedule every single day. Even people who experience “overnight success” didn’t really achieve everything overnight. It was many nights of following a plan that brought results.

You’re Not Really Sure How to Set a Reasonable Goal
If you’ve actually tried to set a goal before but didn’t experience results, it’s probably because you just don’t know how to set a goal. It’s not as easy as just writing down a dream. Goals aren’t dreams. They are realistic, specific, achievable end results that you want to see. Take the time to learn the best goal setting techniques in order to experience goal setting success.

You’re Scared of Failure
Many people do not bother setting goals because they have a self-limiting belief that they’ll fail anyway. Therefore, if they do not set a goal, they won’t have to be a failure. But remember that the idea of planning to succeed over planning to fail is realistic. No goal setting is a recipe for failure; goal setting is a recipe for success. When you accept that you can only achieve real success through goal setting, you’ll overcome this obstacle.

You’re Afraid of Judgment
Sometimes people are scared to set a goal for something because they see it as outrageous. For instance, let’s say that you want to go back to college to get a Master’s degree, or you want to start your own business. You fear that if you set that goal, and other people know about the goal they’ll judge you harshly for wanting it or for some other imagined issue. If you are worried about what others think of you, it’s time to dig deep inside yourself and get over it. The truth is, what you think of yourself is more important than anything else. When you stop judging yourself, you’ll stop worrying about the judgment of others.

You’re Afraid of Success
Believe it or not, some people are literally afraid of success. They feel too much pressure surrounding success to actually make goals to be successful. They are more comfortable in their role as someone who is not successful or who is “normal” instead of as someone who sets a goal, works toward achieving it, and is seen as a success. The truth is, there will always be people who want to tear you down once you achieve some success, but the saddest thing in life is regretting not doing something. Most people regret the things they did not do, more than the things they did do - right or wrong.

HAPPY NEW YEAR
From South Florida Fitness Bootcamp
#itsnotjustbootcamp

Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Hey Everyone

Rafael here with a special post on: Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Make sure you leave your thoughts in the comment box

When it comes time to seriously commit to losing weight the vast majority of the population will immediately think in terms of cutting calories.  We all know that in order to lose weight we will need to burn more calories than we take in.  I guess many people start with calorie intake to lose weight because with all the diet plans and supplements available it just make this method, as opposed to exercise, seem easier.

The truth is though that calorie cutting alone probably won't be enough to lose all the weight you want to lose.  And here's why.  One pound of fat is equal to 3500 calories.  That means in order to lose just one pound of fat we will need to decrease our caloric intake by 3500 calories.  Most people should be taking in between 1,500 and 2,500 calories daily.  That means you would need to go without food for days just to lose one pound of fat!  Impossible, and unhealthy.

If you keep in mind that your body works kind of like a furnace,  you will understand why you need to continuously supply it with fuel.  Even if you could cut way back on the calories you take in daily, it still wouldn't work. Your body was designed to keep itself alive, at all costs.  It's hardwired to protect itself from starvation.  If you cut way back on the calories you take in, your body will think it's starving and will shut down as much as it can to preserve resources.  That means your metabolism will slow way, way down and you won't lose any weight.

The one thing you want to do when trying to lose weight is to keep your metabolism burning nice and hot so you can burn as many calories as possible.  In order to keep your metabolism burning hot you will need to constantly provide it with a sufficient amount of fuel.

Keeping your metabolism burning hot is another reason why restricting your caloric intake alone is not the optimum way to lose weight.  If you combine some form of exercise, particularly weight training, you will really ramp up your metabolism.  Why?  Simple, muscle burns hotter than fat.  For every bit of muscle you add to your body you are permanently ramping up your metabolism.

One word of caution for all of you women out there: you do not have to worry about 'bulking up' if you lift weights.  You would only be able to get bulky, if you wanted to, by basically becoming a full time weight lifter.  The women you see who are all bulked up work out for hours every single day, they eat perfectly, and sometimes they are even taking supplements.

You can lift weights a few times a week and you won't bulk up.  What you will do is tone up which will make you look 'tighter' which means you will look slimmer no matter what your actual weight is.  If you and your best friend both weigh 120 lbs but you are toned and she isn't you will look a lot slimmer.  So start lifting those weights.

If you took two people of the exact same weight, age, and gender, the only difference is that one had more muscle mass than the other, and compared their metabolic rate you would see that the one with the higher muscle mass would have a much higher metabolism all the time, even while they were sleeping or watching t.v.

When you keep these facts in mind you will see that calorie intake to lose weight is a very important element, but it is only part of the equation.  To truly optimize your weight loss efforts combine diet with some form of exercise program.  Not only will you more quickly achieve your weight loss goals, you will also have a healthier, better looking body.


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Master Trainer Rafael

30-second high-protein Peanut Butter recipes! (YUMMY!)

 Hey Everyone

If you're like me (and the rest of the world), then you love peanut butter.  But what if you could have all-natural, healthy and delicious, time-released high-protein peanut butter?

O-M-G.

Well, today I'm going to give you not one, not two, but THREE all-natural high-protein peanut butter recipes that are sure to please your taste buds while at the same time slimming your belly.  Each recipe takes about 30 seconds to make, and even less time to devour ;).

Recipe #1: All-Natural, Time-Released, High-Protein Peanut Butter

Ingredients

3 Tbsp All-Natural Peanut Butter or Almond Butter
3 Tbsp Water
1 Scoop Vanilla BioTrust Low Carb Time-Released Protein Powder
Stevia (to taste)

Directions

Mix all ingredients with a spoon in a bowl until smooth.  Voila!  Makes 2 servings.

Nutrition Facts per serving:

173 calories
18g protein
12g fat
8g carbs (5g fiber)

Eat it off the spoon (Mmmm), spread it on a piece of sprouted grain bread...use it like you would any other peanut butter...only now it's SUPER peanut butter :)

Recipe #2: High-Protein Chocolate Peanut Butter

In the mood for that Reese's taste but without all the calories and sugar?  Just take the above recipe and swap out the vanilla protein for Chocolate BioTrust Low Carb protein.  Talk about delicious!  Peanut butter cup goodness!

==> BioTrust Low Carb Fat-Burning Protein Powder 

Recipe #3: Cinnamon Raisin High-Protein Peanut Butter

Here's another fun (and delicious) twist to the original high-protein peanut butter recipe above.  Just add a heaping tablespoon of raisins along with cinnamon (to taste) to the original ingredient list.  Talk about delish! 

Now if that doesn't get your taste buds craving some PB, I don't think anything will!  Even better, these recipes are all-natural and packed with protein, so they're a great addition to any fat-burning meal plan to help you achieve your goals without feeling deprived.

On a similar note, if you want to burn a sick number of calories check out out Bootcamp Games workout.

I posted it it on our Facebook Page here: https://www.facebook.com/soflafitnessbootcamp

Enjoy and let me know how these taste,

Rafael

The Boot Camp Rebel

PS....want to be a part of our Bootcamp Rebels

here are 4 ways: http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

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-- 
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com 
http://www.Results4Sure.com 

Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

You can get more information and details at http://www.ratedRfitness.com

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