What is it that you hope to accomplish in terms of your overall fitness? Do you want to lose 20 pounds? 100 pounds? Run a marathon? Fit into your old high school marching band uniform? Here are five steps to help you achieve your goal!
Step #1 – Break Down Your Ultimate Goal Into Smaller Obtainable Goals
Sometimes when you think about your ultimate goal, such as losing 100 pounds, the goal sounds discouraging and maybe even impossible.
That’s why it’s important to break down this big goal into smaller obtainable goals.
Instead of focusing on 100 pounds, focus on losing 20 pounds at a time.
If you’re hoping to run a marathon in two years, but haven’t been jogging for the past five years, set small goals. Your first goal might be to walk one mile, five days a week.
Step #2 – Make Your Goals Measurable
Make your small goals measurable. For most people, if a goal can be achieved within a month or two, then they are motivated to keep going.
If you haven’t had much success in the past with your fitness attempts, then make goals that can be achieved within two or three weeks.
How do you write measurable goals? Here are some examples:
- I will swim laps 3 times a week for 20 minutes per session.
- I will drink at least 8 ounces of water, 8 times a day.
- During the next two months I will lose between 1-3 pounds a week, for a total loss of 10 pounds or more.
Step #3 – Avoid Using Absolutes
Although it’s important to write goals that are short, obtainable and measurable, be careful of using absolutes.
When you write with absolutes, you’re actually setting yourself up for failure.
For instance, if your goal is to include some form of cardio exercise three times a week, an absolute statement might be: I will do 30 minutes of cardio exercise every Mon., Wed. and Fri. from 6:00-6:30 AM.
With this statement, there is no flexibility. What happens if you wake up feeling ill on Wednesday morning and just can’t exercise? Yet, by 10:00 AM you’re feeling pretty well.
Write your goals with some flexibility. A better way to write this particular goal is: I will include 30 minutes of cardio exercise three times a week, preferably in the mornings.
Step #4 – Get Excited About Your Goals
Your mindset plays a huge role in the outcome of your goals. Instead of feeling overwhelmed or wondering if you have what it takes to achieve your goals, get excited about the challenge! Have faith in yourself and your determination.
Step #5 – Share Your Goals
Share your goals with those who will support you in your desire to achieve better health. If one of your goals is to eat healthier meals, then your family needs to know.
You might even need to be very specific and ask them not to leave bags of chips sitting out on the counter or to offer you a soda pop.
Step #6 – Monitor Your Goals
Keep a written copy of your goal where you can see it daily. Monitor how you’re doing with the goal.
You might want to chart your progress, make check marks or create a calendar where you can write your accomplishments on.
By monitoring your goals, it helps you stay on track and focused.
Step #7 – Celebrate Your Achievements
As you achieve each small goal, celebrate! Do something small for yourself, such as a movie night, a manicure, buying a new water bottle, etc.
Including small rewards will help keep your motivation going.
The more small goals that you conquer, the closer you are to achieve your ultimate goal! You’ll experience so many positive changes with your health along the way, and all your hard work and effort will be so worth it!
So let’s get started! Identify your big goal. Break it down into small measurable goals and begin right away!
Don’t wait until the weekend or next month–get started now! You can achieve whatever you set out to do!
And please share your goals with us. What is your ultimate goal and what is your plan of attack (your small measurable goals)?
The Gold’s Gym Stride Trainer 380 is a good product if you are looking to buy a short term piece of exercise equipment. Elliptical fitness machines are designed to provide you with a cardio workout without the stress on your joints. Unlike treadmills, your feet never leave the machine, providing a smooth workout. The quality of Gold’s Gym fitness products are usually rated pretty high, but as for this model of elliptical trainers, it tends to be poorly rated.
Many other elliptical machines have rather high weight limits, but the 380′s maximum limit is only 250 lbs. A few reviews of users well under this weight limit stated they felt very unsafe on this machine as it rocks side to side during workouts, and they would recommend spending the extra money to upgrade to a different model.
There are some PRO’s to this model don’t get me wrong. This would make a great short term machine if you are looking to boost your endurance level. It has 6 different resistance programs that were all designed by professional trainers. This way you won’t be starting off in a level that is too difficult for you. The LCD monitor is easy to read and provides you with your workout information such as your speed, workout time, distance covered, pulse and the calories burned. Your pulse rate is counted by the pulse grip handlebars, so no uncomfortable straps are needed. The water bottle holder is in a convenient spot so you can stay hydrated during your workouts. Although it comes with a silent magnetic resistance wheel, the product tends to be quite noisy.
Even though the 380 is a rather light machine, it is designed with transport wheels to make moving fairly easy. The machine is pretty compact making for easy storage. You might be wondering how much this model costs? The average price for the Gold’s Gym Stride Trainer 380 is right around $280. Like I stated earlier, many of the ones who have reviewed this model recommended to go with the next model up, to get more bang for your buck. Another reason why so many have given it poor ratings is the warranty is not very great. The manufacture’s warranty is only 90 days, which is a lot shorter than most elliptical products on the market. If you are looking at purchasing this elliptical, I would suggest purchasing an extended warranty through the manufacturer, only to make sure you will get the most out of your money spent.
The product assembly seems to be a big issue to many. The instructions have been called cumbersome by a few people. You may want to ask if the product can be pre-assembled at the time of purchase, so you can skip the stress of having to assemble yourself.
This elliptical machine may be a good starter elliptical for those trying out new ways to do cardio or for those who would use it about once a week when it rains.
Comfort Rating: 3 out of 5.
Durability Rating: 2 out of 5.
Diversity Rating: 3 out of 5.
Price Rating: 2 out of 5.
Stationary cycling is a very effective low impact aerobic exercise. It can help you increase your metabolism, and is an efficient calorie and fat burning workout without the hard impact on your joints. If you are a cyclist and are looking for a way to keep your bicycling stamina up during the off seasons, this is a perfect product to use on those rainy days!
The Stamina 5325 is an upright exercise bike.
Stamina 5325 Features
The Stamina 5325 has some great features that give you a top of the line workout without the need for a gym membership.
- It has an 8 step adjustable tension control to let you choose your workout intensity. The levels of resistance are great, so you don’t have to worry about starting out with a level that may be too hard for you.
- Once you build up your strength, you can focus on conquering those harder levels!
- It also has 6 preset programs that have pace guides that will signal if you are pedaling too fast, or too slow. This feature is great for those just starting to get back into working out. It’s like having your own personal trainer from the convenience from your own home!
- The monitor is easily read and displays your progress such as your speed, distance, calories burned and time of your workout.
- The handlebars have a pulse sensor that will show your heart rate on your monitor, but note that the handlebars are not adjustable.
- The extra wide pedals provide the best comfort while pedaling. They are even slanted just enough to give you a more road feel workout.
- The over sized adjustable seat is perfect for ultimate comfort, and for multiple users.
- The one feature that this product does lack is a water bottle holder.
- The Stamina 5325 has a very sturdy steel frame, making it a smooth and enjoyable workout.
- Wheels give easy portability, and the Stamina 5325 is very compact and not as heavy as some stationary bikes.
- Another benefit is how quiet the machine is, allowing you to be able to talk or watch TV without the distractions of a noisy machine.
- There is a weight limit of 300lbs.
Stamina 5325 Pricing
The price range for this bike is found starting at $150 up to $200. The pricing is one thing many people find very attractive about the bike. This is a highly rated exercise bike, and it has a 1 year warranty on the frame, and a 90 day warranty on the parts.
It is a relatively easy bike to assemble, and has a very clear instruction manual, making it well worth the price. If you choose, you can ask to have this bike pre-assembled at the time of purchase, making it easier for some.
Stamina 5325 Review
Almost all of the ratings on this product, purchasers have been highly satisfied with the product and the pricing of the Stamina 5325.
- Comfort Rating: 3 out of 5
- Durability: 4 out of 5
- Diversity: 4 out of 5
- Product Price: 4 out of 5
What Do You Think?
Have you tried the Stamina 5325? Do you think it sounds like something that might be able to help you reach your fitness goals?
The Sole F80 has the best treadmill reviews for those in this price range. Whether you are a walker looking to boost your endurance, or an avid runner needing to train for an upcoming event, the F80 has features that will work for you.
Designed with the Cushion Flex Shock Absorption system, the belt will provide you with a workout that feels as if you are walking (or running) on air. This reduces stress on joints caused by running on pavement by up to 41%.
Double woven 2-ply belt assures you of its durability and security.
Measuring 20″ x 60″ gives you plenty of room while running.
The Sole F80 comes with 6 pre-programmed workouts. These programs are designed to automatically shift your speed and incline so you will get the most out of your workout time.
The Sole F80 also has two customizable options to design your own workout, and two great cardio workouts.
If you are looking to get a more intense workout, you can adjust the incline up to 15%. The powerful 3CHP motor will provide you with all the needed power even at the top speed of 11MPH.
Heart Rate Monitor
There are two great options if you want to monitor your heart rate while you’re working out. The Sole F80 monitors your heart rate via the handle grip, which makes it very easy and convenient. You can also choose the wireless chest strap that is 99.9% accurate. This will be displayed on the bright user friendly LCD screen that is easy to read.
Other information such as your speed, distance covered, time, calories burned, incline level, and your program chosen are also displayed.
It Talks To You
Another great feature is that it will actually talk you through your workout. This is like having a built in personal trainer there to back you up and keep you from giving in.
To avoid serious injury that many dread using treadmills, the Sole F80 has a 3 second countdown before the belt starts to move, and it takes up to 8 seconds to reach the speed that you have set. These features are not found on many other models of treadmills.
The Sole is easily stored by folding down the console fairly simply.
Designed with three built in speakers, you can bring along your iPod or your MP3 that is packed with all of your favorite tunes. This is a great way to keep motivated during your workouts.
Sole F80 Pricing
If you are wondering how much the Sole F80 goes for, you will be looking at a total of around $1,499. This may seem expensive, but remember that you will be provided with many gym quality workouts for many years to come!
The warranty is great with the F80, providing you with lifetime motor, deck and frame, 5 years on the electronics, belts and rollers, and 2 years on the labor. Almost all other treadmills are only covered with a 1 year labor warranty.
Sole F80 Review
Although it has built in cooling fans, some complain that they are not very powerful. The only other complaint with this product is that if you need to call the customer service line, you may be sitting on hold for a while before you are connected to a representative.
So get your running shoes on, and hit the treadmill!
Comfort Rating: 4 out of 5
Durability Rating: 5 out of 5
Diversity Rating: 5 out of 5
Price Rating: 4 out of 5
The Ab Wheel is a very deceptive thing. It looks so simple and easy but 5 minutes with it and your abs will be on fire! This Ab Wheel review will help you understand why this machine has been around for more than three decades.
The biggest benefit of The Ab Wheel is the fact that it can deliver a toned core and a six pack!
You can find The Ab Wheel at many different places, sometimes for as little as $20. You can’t beat that when you consider that most other ab machines can cost more than $100.
How to Use The Ab Wheel
Unlike many other machines that only have one setting, you can progressively use the Ab Wheel. The goal of using The Ab Wheel is to use it with your feet on the ground. However, most people will start out with on their knees. As you gain strength and stability with the ab machine, you can begin using your feet, or even use the ab machine on an incline.
Pros and Cons
The only con of the Ab Wheel is that it can be pretty boring just rolling back and forth on the wheel. However, you won’t have to do it for very long to see some results.
The Ab Wheel is small and compact so it won’t take up precious space in your home. It is great for an apartment or studio. Since it is so small and can be stored in a closet or even a cupboard. If you suffer from “out of sight, out of mind” syndrome, the Ab Wheel can also be stored somewhere so visible since it is so small.
Also, it is crucial that you use the Ab Wheel properly or you could injure yourself. You must keep your core engaged and your back straight or you can severely strain your lower back.
Of course, engaging the core thing is really what tightens the muscles in the abdomen, which is the whole reason you would want to use an Ab Wheel anyway, right?
Some of the AbWheel models come with a wheel that can be separated in two. This allows you to do perform the exercise one handed, which is a great way to work out your obliques.
Should You Try the Ab Wheel?
As a whole, the Ab Wheel is a useful little gadget that is a great addition to your workout.
- It can help you create a beautiful midsection.
- It is very affordable and adaptable to any fitness level.
- It can be used anywhere that has a flat surface and doesn’t take much time to use.
- It comes completely assembled so you don’t have to fiddle around with nuts and bolts.
- It is effective when used correctly and can be used by anyone.
The Ab Wheel has survived decades of countless competition that have all faded. It is still going strong and can be found in millions of homes around the globe.
The Final Ab Wheel Review
- Comfort Rating: 3 out of 5
- Durability Rating: 5 out of 5
- Diversity Rating: 4 out of 5
- Price Rating: 5 out of 5
Any credible Ab Flyer review should focus on the fact that the machine works your abs in a totally new direction. Instead of working from the top down (like almost every other ab machine does), this revolutionary new ab machine works your stomach from the bottom up.
Why is this important?
The secret of working the stomach from the bottom up is a tried-and-true strategy to achieving the strongest core muscles and it is used by athletes and Olympians all over the world.
The Ab Flyer Secret
The Ab Flyer mimics the workout your abs get from a hanging leg raise. The problem with the hanging leg raise though, is that it is extremely difficult unless you are a trained, professional athlete.
It is a bit of a catch-22 – you can’t do the hanging leg raises until you build up enough strength, but doing hanging leg raises is the best way to build up the strength.
That is where the Ab Flyer comes in to save the day. The Ab flyer allows normal people to reap the benefits of the bottom-up abdominal workout.
Ab Flyer Review
The Ab Flyer is a great little invention that has a kneeling pad and handle bars. You grip the handle bars in an underhand grip and kneel on the pad. Just as in a hanging leg raise you bring your knees up and in towards your chest.
The difference is that the Ab Flyer supports some of your body weight on the pad. This is what allows you to gradually increase your strength while keeping the stress off your lower back and joints.
The is also a knob that allows you to control the resistance on the machine. As a newbie, it will be easier to perform the exercise so you can begin building strength. As your abs get stronger, you can increase the resistance so your body has to support more of your own weight.
Benefits of the Ab Flyer
So now you know how the Ab Flyer works, let’s take a look at some of the other great assets to its machine.
- The machine is foldable so you can fit it in a closet or under the bed
- It is made from commercial grade steel for a durable product that won’t break on you
- It comes with a digital counter and timer, to help you see how many minutes and reps you’ve done
- The counter also helps you keep track of your progress
- You get an exercise plan, a cardio DVD, and a meal plan to help you reach your weight loss goals
- It comes mostly assembled – you will only have to finish the assembly
Click here to get more information on the Ab Flyer along with a Meal Plan, Training Guide and DVD.
Ab Flyer Review
Comfort Rating: 4out of 5
Durability Rating: 5 out of 5
Diversity Rating: 4 out of 5
Price Rating: 3 out of 5
Overall, this exercise machine is good for sculpting the abs but won’t do much for shedding fat. It is fun and easy to use, as opposed to being on the ground straining your neck with crunches.
This Ab Coaster review will tell you about one of the most popular abdominal workout machines out there.
This is a kneeling machine with handle bars that you grab a hold of. While holding the bars, you raise your knees.
The Hanging Leg Raise
Similar to many of the other popular ab machines, the Ab Coaster is designed to mimic the exercise the hanging leg raise. The hanging leg raise is known to be the best exercise for abdominals, but it is far to difficult for most people to do on their own. The Ab Coaster gives you just the right amount of help.
The reason the hanging leg raise is so difficult is because it takes a tremendous amount of upper body strength. Most people don’t have this.
The Ab Coaster allows you to get the benefit of an ab workout from the bottom up, like the hanging leg raise, without so much use of the upper body or strain to your lower back.
Also, it is ten times more effective and a lot more fun than a gazillion crunches or sit ups.
So, how does the Ab Coaster rate according to durability?
Well, the Ab Coaster is constructed with commercial grade steel tubing. Keeping this in mind will put you at ease while working out knowing you’ll be safe from any falls due to a faulty machine.
When you get it home it is partially assembled, so you will have to complete the assembly. However, but everything you need is in the box. It should only take you a few minutes before your Ab Coaster is set up and ready to go.
The Ab Coaster doesn’t just tell you to set it up and start exercising. You will also receive a workout DVD that is easy to follow, and it delivers real results.
The Ab Coaster also comes with an exercise plan and a meal plan to help you achieve the best possible results.
A 14 day express program designed to shed the most fat off your body is also included.
One of the great features that the Ab Coaster has that many ab machines doesn’t have is the ability to add weights to the sides of the seat. This lets you make the system more challenging. These weights must be purchased separately.
Another feature is that if you need to move the Ab Coaster from one room to the other, there are little rollers in the front that make it a snap. You don’t have to struggle to move it or worry about scratches on your floor.
The Ab Coaster can be adjusted to front swing, side swing or a free style so that you can target all the different abdominal muscles. There are several different muscle groups that you need to work on.
In order to really develop a beautiful midsection, you can’t just work one section of the abs, you have to work them all and the Ab Coaster makes that possible.
Every Ab Coaster Review you read will give you the same downfall. The price.
You should plan on paying $250 and shipping and handling, in addition to taxes. Since the cost is so high, you really need to be dedicated to using this machine before you buy it. It does not have a trial option like many of the other ab machines do, but you can use the payment plan to make it more affordable.
Ab Coaster Review
Comfort Rating: 4 out of 5
Durability Rating: 4 out of 5
Diversity Rating: 4 out of 5
Price Rating: 2 out of 5
Do you have any thoughts or experiences you would like to add to our Ad Coaster Review?
The Core X System was originally developed as a rehab machine for professional athletes with muscular problems. It was developed by Alex McKechnie, who was the performance coordinator of the Los Angeles Lakers.
This fitness machine uses sequential muscle stimulation to give you a full workout with less movement and less time than you would normally spend at a gym.
The focus of the machine is on your:
The chain movement used with the system connects your upper and lower body together, which is where the benefit comes from.
Once you strengthen your core, your whole body will benefit and you will have amazing results.
The Core X System
The basic package that comes with the Core X System includes the following:
- A system trainer which is used for your arms and legs
- A lower body intensifier
- 4 great workout DVDs
- A travel bag
- A nutrition guide to help you get started
The workouts on the DVDs are amazing, especially if you haven’t worked out in a while and are trying to get back into the swing of things.
Resistance Levels For Core X
The system comes with resistance bands that allow you to determine the intensity of your workout.
It’s easy to start at the lower levels while you build up your strength. Then you can easily step it up to the next level as you become stronger and need a harder workout to continue to make progress toward your fitness goals.
Additional Benefits to the Core X System
- Another benefit of using the Core X system is how little of time you spend on the floor on your hands and knees. It really does link up your lower and upper body in the workouts, and you won’t feel so tired after the videos.
- Another great thing about this system is how compact it is. You don’t have to deal with bulky exercise equipment that has to be hauled around from room to room. The system fits nicely in the travel bag.
- The workouts are so easy once you learn them, you won’t even need the DVDs. That makes it even easier to take the system, with you on vacation.
Core X System Review
For the price of this workout system, I say it is well worth it.
The DVDs contain some great workouts and the diet plan and nutrition guide will help you lose weight without having to feel like you’re starving.
The only CON I could see with this system is I wouldn’t recommend it if you are just starting out on a workout and diet plan. This seems to be a more advanced diet. Once you have lost a chunk of the weight you are planning on losing, this would be a great way to get your muscles toned and your core working the way it is meant to work.