
Visualization is a strong tip for success
I am going to share with you one of our absolutely most powerful training tools we use with all of our clients at One-to-1 Fitness. This one tool will take up less than 5 seconds of your time on a daily basis and I guarantee you will have an incredibly dramatic impact on your success. Aptly named we call it a Success Chart. If you have a current calendar handy than I you already have a simplified version of our Success Chart at your finger tips. Here’s how it works.
1) Set a monthly goal. We all know how goals are important but if you even doubt it for a second I just want you to envision having 15 minutes to get somewhere in down town Toronto, you know it’s not far but you don’t have a road map. Without monthly goals you are as likely to reach your fitness objectives as you are to reach your Toronto destination on time, not very. Make your monthly goal realistic and attainable, something like losing 5-6 lbs or one pant/dress size.
2) Set a daily exercise and nutrition goal for each week. Again these small goals are critical, but only if they are simple and realistic. So don’t plan to change everything tomorrow, rather simply look at your current lifestyle habits right now and decide what small steps you could make this week. An example might be if you always skip breakfast and then go out for a big lunch your weekly nutrition goal might be to always have something, anything, for breakfast and to pack a lunch a minimum of three days this week. Fitness might be to meet with a personal trainer 1-2 times or complete 3-4 different classes as well as going for a walk at least four days this week.
3) X’s but not O’s! Here’s the magic. Your Success Chart is one of the simplest and most effective types of journals. Each day you meet your nutritional goal for that day/week you draw a line diagonally through the day. If on that same day you exercise as you’ve outlined for that week then you draw the other line to make the X. At the end of each week if you’re not making progress simply look at how many X’s you have on your chart. We often don’t realize when we are off course until it’s staring us right in the face.
I know this doesn’t sound like the answer to that missing link in your nutrition, it’s not that magic tummy tucking exercise, heck it’s not even a direct plan. Though the Success Chart may be none of those things it can easily outperform them all by providing the most important component of any fitness and weight loss program, rigid, trackable, consistency.
Don’t doubt the power of this tool, trust me and try it, 3-4 weeks of mainly X’s and there is absolutely no way you will not have modified your lifestyle and experienced physical change.

Another significant benefit of resistance training comes in the form of increasing bone density. The human body is constantly in a state of breaking itself down and re-building itself. Our cells are always dying off as the body creates new cells and tissue. However, as we age, the hormones responsible for the growth of new tissue decline and our bodies become less prone to building new cells. As a result, bone mineral deposits decrease and bone density starts to drop, making bones weaker, more brittle and prone to breaks and fractures. It has been proven that the stress placed on the skeletal system during resistance or strength training helps stimulate the body to increase bone concentration and bone mass.













