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Uncovering Your "Why" and Setting SMART Goals

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Last week, in part 1, we explored the transformative power of HIFT (High-Intensity Functional Training) and how it can help you kickstart your New Year's goals. Now, it's time to delve deeper and uncover the why behind your aspirations.

What truly motivates you? Is it about fitting into your favorite clothes again? Is it about feeling energized and confident? Or perhaps you want to conquer a personal challenge and reach a new level of fitness? If your goal is to fit into your favorite clothes again, let's dive deeper. Why do you want to fit into your favorite clothes? Is it because you dislike shopping, or is it because you were happy with your life and confident in yourself when you last fit into those clothes? Were you seeing levels of success or respect that you feel are missing now? Once you get to the bottom of your motivations, you can set your SMART goal.

Uncovering your "why" is crucial for setting SMART goals. These goals should be:

  • Specific: Clearly define your desired outcome.

  • Measurable: Quantify your progress with objective metrics.

  • Attainable: Set realistic and achievable goals.

  • Relevant: Align your goals with your values and motivations.

  • Time-bound: Establish a deadline for achieving your goals.

Let's illustrate this with an example. Instead of just saying you want to "fit into your clothes," get specific:

Goal: Lose 6 dress sizes. Timeframe: 12 months (January 1st - December 31st) Monthly goal: Lose 1/2 dress size. Weekly goal: Lose 1/8 dress size.

To achieve this, you'll need to:


  • Workouts: 4-5 high-intensity workouts per week.

  • Nutrition: Macro nutrition coaching for optimal results.

  • Progress Tracking: Inbody scans at the beginning, quarterly, and the end.

  • Accountability: Check-ins with partners (partner with someone who also had fitness goals).

  • Mindfulness and Journaling: Reflect on progress and stay motivated.

Here's a handy checklist to keep you on track:

Daily D1 Checklist

Date: [Date]

Goal: Check at least 3 boxes to complete your daily D1 challenge:

  • D1 Workout: ⬜️
  • Internally Review Goals and Progress: ⬜️

  • Active Recovery: ⬜️

  • Proper Nutrition: ⬜️

  • Accountability Check-in with Partner: ⬜️

Tips for Success:

  • Set realistic goals and expectations.
  • Track your progress.

  • Find a workout buddy.

  • Listen to your body.

  • Be patient and consistent.

By following these tips and using this daily checklist, you can stay on track and achieve your fitness goals!

Remember: Consistency is key! Aim to complete at least 3 out of the 5 boxes every day to stay on track and achieve your goals.

Don't forget to schedule your quarterly Inbody scan and your weekly partner check-in!

Remember, achieving your goals is a journey, not a destination. Embrace the challenges, celebrate your wins, and most importantly, stay true to your "why."

The Power Trio: Combining Mobility Training, HIFT, and Compound Lifts for Long-Term Health and Fitness

Achieving long-term health and fitness goals requires a balanced approach that addresses multiple aspects of physical well-being. Three key pillars stand out: mobility training, high-intensity functional training (HIFT), and compound lifts. Combining these elements offers a comprehensive strategy for optimizing your health and fitness journey.

Mobility Training:

Mobility training focuses on improving your range of motion and flexibility in your joints and muscles. This not only enhances your performance during workouts but also reduces your risk of injuries and promotes improved posture and overall joint health.

Think of mobility training as the foundation of your fitness routine. Just as a strong foundation is essential for any building, a good range of motion and flexibility are crucial for optimal performance and injury prevention. By incorporating mobility training into your daily routine, you’ll be laying the groundwork for a lifetime of healthy movement.

Benefits of Mobility Training:

  • Improves joint health and reduces risk of injuries
  • Enhances athletic performance

  • Reduces pain and stiffness

  • Improves posture and balance

  • Boosts mood and energy levels

Examples of Mobility Training:

  • Banded ROM movements
  • ROM movements with a dowel

  • Yoga

  • Foam rolling

  • Dynamic stretching

High-Intensity Functional Training (HIFT):

HIFT involves short bursts of intense activity that work multiple muscle groups at the same time. This type of training improves your cardiovascular fitness, muscular strength, and metabolic rate, resulting in efficient calorie burning and overall fitness gains.

Picture yourself sprinting up a flight of stairs or carrying groceries home. These are everyday movements that require both strength and endurance. HIFT training replicates these real-life motions, making you not only stronger but also more functional in your daily activities.

Benefits of HIFT:

  • Burns more calories in less time
  • Improves cardiovascular fitness

  • Increases muscular strength and endurance

  • Boosts metabolism

  • Increases bone density

  • Improves mental health and cognitive function

Examples of HIFT Exercises:

  • Burpees
  • Sprints

  • Single Arm Dumbbell Snatch

  • Box jumps

  • Kettlebell push press

Compound Lifts:

Compound lifts are exercises that engage multiple muscle groups at the same time, such as squats, deadlifts, presses, rows, and pull-ups. Unlike isolation exercises that target only one muscle, compound lifts are more functional and translate better to real-life movements.

Imagine lifting a heavy suitcase or pushing a lawnmower. These are everyday activities that require compound movements engaging large muscle groups. By incorporating compound lifts into your routine, you’ll be building strength that you can apply to your daily life with greater ease and efficiency.

Benefits of Compound Lifts:

  • Builds muscle mass and strength
  • Improves overall fitness

  • Increases bone density

  • Boosts metabolism

  • Improves hormonal balance

Examples of Compound Lifts:

  • Squats
  • Deadlifts

  • Bench press

  • Overhead press

  • Pull-ups

  • Rows

The Synergistic Effect:

Combining mobility training, HIFT, and compound lifts creates a synergistic effect that maximizes your health and fitness results. Mobility training lays the foundation for injury-free workouts, HIFT elevates your cardiovascular fitness and metabolic rate, and compound lifts build strength and muscle mass.

Think of this combination as a three-pronged attack on your fitness goals. Each element plays a crucial role in building a strong, healthy, and functional body. By incorporating all three into your routine, you’ll be well on your way to achieving lasting results and feeling your best.

Too often we see people focusing on building muscle size for aesthetics, and then pull a hamstring when they find they need to sprint. Similarly, only training heavy compound lifts with no mobility can lead to joint pain and stiffness. HIFT without compound lifts will not generate the same levels of strength gains and bone density maintenance and potentially improvements. The synergistic effect of HIFT, mobility and compound lifts is incredibly useful for long term health and fitness goals.


By incorporating mobility training, HIFT, and compound lifts into your fitness routine, you're setting yourself on the path to a healthier, happier, and more fulfilling life. Remember to start slowly and gradually increase the intensity and duration of your workouts as you progress. Listen to your body, prioritize recovery, and seek guidance from a qualified fitness professional for personalized recommendations.

With dedication and consistency, you can unlock your full potential and reach your health and fitness goals. Remember, the journey starts with one step – start today and take control of your well-being!