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The S.M.A.R.T.E.R. Goal Setting Strategy February 5, 2018

With 2018 less than a month away, I thought I would address the subject of goal setting. You’ve probably heard of the acronym S.M.A.R.T. as it applies to setting your goals. I’ve tweaked it a little to add a few aspects that will pertain more to your health and fitness goals.

  • “S” is for SERIOUS:  Bottom Line: If you don’t take your goal seriously you’ll never reach it. Commitment is one of the keys to success in anything we hope to accomplish. And if you are serious you will write it down and keep it in front of you regularly.
  • “M” is for MEASURABLE:  What result are you looking for? A smaller dress or pant size, a lower body fat %, a sub-27 min 5K time? All of these are measurable. Be as specific as possible. For example, my goal for 2015 is to get back into my size 32 pants (I’m a 33 now.). I purposely left out body weight as a goal for a reason. Body weight is one of several ways to measure your progress, but it shouldn’t be the only way. More about that in a future post.
  • “A” is for ACCOUNTABILITY:  Accountability can be several things:
    1. Post your specific goal on social media for all to see.
    2. Better yet, invite someone to join you on your adventure to a better, healthier you.
    3. Use a mobile app (like Nike Plus or RunKeeper) that tracks your activity and sends it to someone or automatically posts it on social media is another good way.

Use whatever works to keep you motivated towards your goal. And here’s the most important aspect of accountability: you must give permission to give you a hard time if you aren’t sticking to your success plan.

  • “R” is for REALISTIC:  If you’re 50 years old and your goal is to fit into your old high school jeans, that’s probably not a realistic goal. However, losing a few inches off of your waist or hips is realistic. Also, be realistic about your expectations. It took years to put all of that extra fat on your body; it’s not going to come off in two weeks. Be committed and be patient. DON’T GIVE UP!!
  • “T” is for TIME BASED:  Any goal should have a end date to hit. But again, make it realistic. We’ll talk later about how to pick that elusive end date. For most health/fitness related goals 3-6 months is a minimum.
  • “E” is for EVALUATE:  For your goal to be measurable, you’ll need a starting point (measurements, weight, before pic, and possibly % bodyfat,  etc.) that you can periodically check against to see how you’re progressing. I’m not saying you have to record every calorie and every rep, but the easiest way to determine if you are moving in the right direction is to record at least some data points related to your goal. And if you aren’t where you want to be, maybe it’s time to…
  • “R” is for REVISE:  Sometimes life throws us curve balls. Maybe it’s the holiday season with all of the extra food, desserts, etc. Or maybe the job got in the way, or maybe we don’t have quite as much time for the gym as we originally thought. Whatever the reason, make the necessary changes to your plan and keep going.

This should give you what you need to set your goals. All you need now is a plan to reach it.

If you have any questions or thoughts please use the comment section below.


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Categories: Fitness


Do you have close friends that you can trust completely? Not just people you hang out with, go to football games with, or shop with, but real friends you know you can rely on when things get really tough?

Last summer I went through one of the most spiritually dry periods of my life. I felt overwhelmed, filled with anxiety, and truly afraid of failing my family. I felt like I was in a deep dark well, and when I looked up I saw nothing. Nobody looking down at me. Not even God.

Not that God wasn’t there, I just didn’t feel like He was there while I was going through this.

The problem was I didn’t have any close male friends to share my struggles with. And I have no one to blame but myself. My pride wouldn’t let me share my fears and anxiety. That would be admitting weakness. Heaven forbid!

Unfortunately, most men I’ve talked with about this have the same problem.

But God taught me through this that everyone of us needs these types of relationships not just for the tough times, but to do life with.

We were not created to do life alone.

Jesus modeled this for us with his “Inner Circle” of men. Peter, James, and John were allowed a closeness the other disciples weren’t (the Transfiguration (Mark 9:2-12); in the Garden of Gethsemane (Matthew 26:36-44), just to mention a few).

There are at least three things to consider before choosing our “Inner Circle”:

  • ASK: I have to willing to give my inner circle permission to “ask” the tough questions about what’s going on in my life, and also be willing to be completely honest with my answers, even if it makes me look weak or stupid.
  • CARE: I have to truly care about these men at a deeper level than our culture is accustomed to–I need to love them more than brothers. Bottom line: if I don’t truly care about them, how will I know when they are really hurting.
  • ENCOURAGE: I have to commit to taking the time and energy needed each day to not only pray for them specifically, but find ways to encourage them individually. Maybe it’s a text or a phone call or an email. And it definitely needs to be face-to-face a couple of times a month if possible.

There are definitely other things to consider before building yours, but this should get you started.

I’m working on mine now because I want to be prepared for the next “wilderness”. How do I know another wilderness is coming? Because Jesus tells us it is. But he also reminds us in the very next sentence that there really is a happy ending…

“I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.” John 16:33 (NLT)



I have been planning to do a post on the myths we believe about cardio, specifically LSD (long slow distance) running, and why it is detrimental to the body. And then I found this excellent article by Ryan Faehnle. Check out his blog at The Fat Loss Solution.

What comes to mind when you think about good fat burning workouts?

What about jogging and other long-duration cardio methods like exercise bikes and ellipticals? After all, they’re proven to burn loads of fat right?

Well, if that’s what you think, you’re certainly not alone. In fact, over 36 million people turn to jogging every year in the hopes of getting a lean and attractive body.

But unfortunately, those folks are in for major disappointment. And so…

I would personally like to say “I’m sorry” to you on behalf of the entire fitness industry. If you’ve been on the cardio-craze band wagon, please accept my sincerest apology for the myths and tall-tales that have been leading you down the garden path.

And if you were thinking of taking up a cardio routine to shed a few pounds, make sure you read this entire page to discover exactly why that’s a very, very bad idea that will end up making you even fatter!

There’s no sugar coating it. You have been lied to, plain and simple. Every magazine you’ve read, every website you’ve visited, and every local trainer you’ve met who has told you that you need to do steady-state cardio to get lean has been wrong.

I’m talking about those hard 45 minute distance runs, the tough marathon sessions on the elliptical, and the brutally hard aerobics classes. Please ditch those right away if you want to accelerate your fat loss and keep the weight off permanently.

But you might be thinking…“I sweat like crazy, my heart is racing, and I’m exhausted after those cardio sessions, so they must be helping me strip off my body fat, right?”


Unfortunately, relying heavily on steady-state cardio (where you keep the same pace for the duration of your workout) in the so-called “fat-burning zone” to get leaner is a recipe for actually getting FATTER.

Here why…

The 3 Ways Your “Cardio” Is Making You FATTER

1. You’re increasing the “gas mileage” you get out of your calories

Humans aren’t cars. Getting 70 miles per gallon in your new hybrid car is awesome. But, when you’re looking to lose bodyfat, the last thing you want is to be fuel-efficient.

You want to be a gas-guzzling — calorie burning — machine! You want to be more like a high-octane, powerful Lamborghini that burns through fuel faster than the cast of The Jersey Shore burns through hair gel!

If you do a lot of traditional cardio (going for a 40 minute jog 4-5 times per week), you’re actually teaching your body to burn FEWER calories to fuel your activity. That’s because your body adapts quickly to this kind of workout and gets very efficient at it. This means that despite your best efforts, your long runs are putting more thunder in your thighs and more love in your love handles!

2. You’re boosting fat-storing hormones

Traditional cardio not only makes you burn less fat for fuel over time, it increases the activity of hormones that make you STORE fat.

There are several culprits, but the main one I’m talking about is cortisol. Cortisol is a stress hormone that your body relies on for energy during periods of fatigue. While cortisol does some important things in your body, chronically high levels cause increases in the size of that pouch of fat that hangs off the bottom of your belly.

I’m here to break the bad news to you that traditional cardio actually causes cortisol to run rampant in your body.

Going for an easy walk is fine and good for your health, but those hard distance runs, long elliptical sessions, and aerobic dance classes cause your cortisol to make deposits of fat around your belly button at a rate greater than Donald Trump makes deposits at the bank!

3. You’re taking fuel out of your metabolic furnace

Think of your metabolism like a wood-burning furnace. The more wood you have on the fire, the hotter it will burn.

The wood in your body’s metabolism is lean muscle tissue. Higher levels of lean muscle create a huge demand for calories, even when you’re not exercising at all!

Traditional cardio eats away at muscle mass, which then decreases the amount of calories you burn on a day-to-day basis.

So if jogging ain’t so great, what the heck should you be doing instead?

Forget about “cardio” and turn to “energy system training” instead.

Technically, you could still call energy system work “cardio,” because it does train the cardiovascular system, but in a VERY different way. Unlike cardio training, energy system training actually stimulates fat loss, while SIMULTANEOUSLY maintaining muscle mass so that you can keep the furnace hot!

So what can you do to shift towards energy system training and avoid the 3 problems with traditional cardio? The answer is really quite simple.

1.) You need to make sure you’ve got a good strength-training program.

Too many people make the mistake of ignoring their metabolically active muscle mass. This is the base of your fat burning metabolism. Don’t ignore it. Whether you are a woman or a man, a well designed resistance training program is a must.

2.) You should do your energy system training 2-4 times per week, but utilizing high intensity intervals instead of your standard 30-45 minute boring jog.

High intensity intervals burn more fat than steady-state cardio, they boost your metabolism, and they increase your fat-burning hormones.

Here’s a sample plan for you:

For each workout, choose whatever method you want whether it is sprinting, kayaking, cycling, rowing, etc. The principles remain the same no matter what you’re doing.

Workout 1: 6 rounds of 30 seconds as hard and as fast as you can go followed by 1 minute and 30 seconds of low intensity activity or complete rest.

Workout 2: 8 rounds of 1 minute as hard and as fast as you can go followed by 2 minutes of low-intensity activity or complete rest.

Workout 3: 20 rounds of 10 seconds as hard and as fast as you can go followed by 30 seconds of low-intensity activity or complete rest.

Make these quick and easy changes to your workout plan and kiss your body fat goodbye forever!



If fat loss and better overall health are two of the reasons you run, you might be sabotaging your efforts by the way you are currently running.

Study after study points to interval-type training (defined by a series of short to medium bursts of energy expenditure followed by short recovery periods) as the best way to burn fat, improve cardiovascular health, and minimize the chance of overuse injuries.

But that doesn’t mean you have to have a track at your disposal to utilize this technique. Here are some ways to incorporate intervalsinto your normal runs:

  1.  Walk/Run: This is the easiest, and some of you may already be doing this type of training. It is very popular, and some of the best running coaches (Jeff GallowayHal Higdon) incorporate them into their marathon training programs. I used Hal Higdon’s Novice Marathon Training Program back in 2004 when I ran the Kiawah Island Marathon. This is merely taking the occasional walk break during a run, without any defined parameters–usually when the runner begins to fatigue.
  2. Timed Intervals: This is a walk/run with defined periods of walking (recovery) and running (work). It can be whatever you like as long as your recovery is not too short or too long. Use your breathing as a way to determine your recovery. When you can breathe through your nose again, it’s probably time to start running again. Some examples are walk 1 minute/run or jog 1 minute. This morning I did a 2 x 2: walk 2 minutes/run 2 minutes for 3.2 miles.
  3. Hill Intervals: This is a little more advanced. Pick out the hilliest course you can. Run as hard as you can up the hill, walk down the hill to recover, and on the flat sections, jog at a comfortable pace.
  4. Sprints: My favorite place to do these is the track, but that’s not always possible or practical. The easiest way to do these is to pick a marker down the road or trail (stop sign, mailbox, tree, etc.) a short distance (maybe 50-100 yards), and sprint (run like a bear is chasing you) to that marker. You can either walk to recover or jog. It’s up to you. I prefer to walk 🙂.
  5. GPS Intervals: For those of you with a runner’s GPS (like a Garmin Forerunner), most of them have interval programs you can set up for both time and distance intervals. Check it out.
  6. Heart Rate Intervals: And for those super techies, you can always go out and buy a heart rate monitor (some devices have both GPS AND HR together! How cool is that!). Do the research and determine what the max heart rate is for your age (Thumb Rule: Max HR = 220 – your age). Once that’s determined, select the desired range you want to stay and how long. Warning: If you’ve had heart surgery, consult with your doctor on the best way to utilize this method.

heart_rate training

These are just a few ways to incorporate intervals into your runs. I’m sure there are plenty more out there, as well as the ones you can create.

For me, this makes running much more fun, as well as more effective at doing the things for my body that running is supposed to do.

Have you ever used any of these in your runs? Which ones?  

Do you feel like as much as you run, you should have a lot less fat? If so, maybe it’s time to try some of these. Let me know how it works for you.