Tag: achieve goals

Continue working on setting goals not resolutions.

New Year’s resolutions don’t work, get this:


  • 25% of people abandon their New Year’s resolutions after one week.
  • 60% of people abandon them within six months. (The average person makes the same New Year’s resolution ten separate times without success.)
  • Only 5 percent of those who lose weight on a diet keep it off; 95% regain it and a significant percentage gain back more than they originally lost.
  • Even after a heart attack, only 14 percent of patients make any lasting changes around eating or exercise.


But while New Year’s resolutions don’t work, goals do!  If you have not yet filled out your goal card at the Seattle Athletic Club perhaps you should think about doing it; studies have shown that goals that are written are more likely to be accomplished.


If you need some help completing your goals, just follow the SMART goal setting rules:

·         Specific: make a detail oriented goal.

·         Measurable: make sure the goal has an amount or time associated with it.

·         Attainable: make sure the goal can be realistically attained.

·         Reward Based: treat yourself to a present for completing your goal.

·         Time Based: make sure your goal has a realistic start and end date that gives you the best outcome.

The goals and time frame are entirely up to you. You may want to focus your long-term goals on improving a specific health condition or your goal may be to simply play tennis again. Your success depends on setting goals that are truly important to you—and possessing a strong desire to achieve them. Everyone is capable of achieving well-planned health and fitness goals. Making small, consistent changes often brings about lasting results. If you would like to discuss your 2015 goals with a personal trainer, please contact Fitness Director Jacob Galloway or find a trainer at a fitness desk and start a conversation with them.


For more information, please contact our Fitness Director, Jacob Galloway, at jgalloway@sacdt.com.


How are your New Year’s goals progressing?

It’s been 6 months since most of you made your New Year’s goals; now it is time to take a look at them again and see how you’re progressing.  For some of you this may mean that you make more goals because you have already accomplished your old ones others, it may mean reassessing your goals and how you are working toward attaining them.


Remember your goals should be SMART:


  • Specific – A specific goal has a much greater chance of being accomplished than a general goal. T
  • Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set.
  • Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true.
  • Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work.
  • Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency.


It is never too late to reassess your goals and to keep working on them!


For more information, please contact Fitness Director Jacob Galloway.



S.M.A.R.T. Goal Setting

Have you ever set out on a cross country road trip, without a map or GPS, without knowing your final destination or what day you want to arrive? Embarking on a fitness plan without having goals is kind of like going on a road trip without a map or plan. Sure, you can be spontaneous and take the long scenic route, but when it comes to fitness, most people want and need to see results in order to stay motivated. Creating and using personal goals is a great way to stay on a direct course towards your more fit and fabulous healthy lifestyle.

When setting goals, strive to make them SMART. SMART goals are:

  • Specific: clearly defined and focused, not general statements
  • Measurable: quantifiable and objective, enables you to see exactly how far you’ve come
  • Action-oriented: what activities you will do to achieve your goal
  • Realistic: given your current fitness level and abilities, this goal is within your reach
  • Timely: establish a realistic time frame in which to meet your goal

For example, instead of having a goal of simply losing weight, a SMARTer goal would be: “to lose 15 pounds of fat by Sep 10th by doing cardio and strength training 4 times a week for 45 mins.”

The great thing about SMART goals is they can be broken down into shorter term goals, or be incorporated into long term goals. Many people find it extra motivating to establish rewards for themselves as they reach each short term goal. Choose rewards that won’t sabotage your long term efforts or your budget. Some popular rewards are a massage, pedicure, weekend get-away, new outfit, tickets to a game, etc.

You may also find it effective to write your goals on a calendar, put them in your smart phone, or post them on your refrigerator or on your mirror. The key is to keep your goals someplace where you’ll be reminded of them often. You’ll be able to see exactly where you have been and where you are going, so that even if you do veer slightly off course, you can make a quick course correction and get right back on track to achieve your goals!

Make Changes that Lead to Success in the First 90 Days

Many gym goers fall out of exercising within their first 90 days of joining a gym or starting a new exercise routine. One of the biggest reasons people stop exercising is because they do not have a very structured workout and/or do not know where to start with their exercising. A new and very beneficial program offered here at the Seattle Athletic Club Downtown is called “The First 90 Days of Fitness”. It’s a structured introduction to fitness involving meeting with a nutritionist to get your diet analyzed in order to meet the demands of exercising; three consultations with fitness trainer where you get measurements and body fat taken and then training session. The Fitness trainers can also get set up on a structured workout program called ActivTrax.

If you are looking for a little more structure to your workout program, there is also our 12 week Evolve program; offering personal training twice a week, fitness assessments, 5 nutritional consultations, two RMR (resting metabolic rate) tests, a shopping trip to your favorite store, educational literature each week.

One of the club’s members, Chris Davidson, has been on this program and just completed his first 90 days of fitness. During his final assessment he was pleased to find out that he had lost 7.6 lbs of fat while gaining a considerable amount of muscle and strength. The major contributing factors to his fitness achievements were that he was at the SAC every day working out or playing racquetball; and that he exercised with a workout partner. This is just one of many success stories at the club. Fitness success is more attainable if you have a structured workout routine and with someone there to keep you accountable, whether it’s a Pilates instructor, personal trainer or workout partner.