Why We Do What We Do...

Fitness Evolved was created with two purposes in mind: 

1.  To help as many people as possible improve their quality of life through increased health and fitness.

2.  To be a part of

 transforming the fitness industry by creating a new model of gym:  One that's more concerned with member results than membership numbers.  And one that's committed to continually learning and improving the way we do things to make sure we're on the forefront of the training industry and can give our members the best experience possible.

We've invested tens of thousands of dollars in continuing our education, as well as countless hours researching, practicing, and applying in order to become the best coaches we can be for our members.  We've chosen to "buck" the mainstream industry that doesn't seem to be working based on the increasing levels of obesity and disease, and look for a more evolved approach that can truly create lasting and sustainable results along with a pleasant experience.  

This approach, admittedly, set us into "crisis" as we completely overhauled our training system and years of education just months after opening our business.  It was incredibly threatening and risky, but we knew we had to make the change if we were truly going to give our clients the best available.  In hindsight, we're so glad we did!

We're always willing to take the risk and put in the hard work if it's going to result in the opportunity to help more people, better.  Currently, our culture is being sold a bill of goods that says we have to punish ourselves through exercise and crash diets in order to become "healthy" (if you view skinny and malnourished as "healthy," but that's another topic for another day!) when dietary changes will help to lose the weight, and improving movement quality will lead to decreased pain and increased fun activities and quality of life.  "Punishing" ourselves is not the path to optimal health and wellness.

We were recently confronted by some questions in one of courses that challenged us:  "How many of you think you have helped somebody over your career?"  Obviously, we all raised our hands.  "How many of you believe you could help more people if they came to you?"  Again, we raised our hands.  "If they don't know who you are or how to get to you, then you're actually doing them a disservice."  This was followed by a collective "Oh....."

We started this business to help as many people as possible, to show them there's a better way, and to change the current model for the better.  We're calling on you, our current and former members, to help us help others like you.  If you've benefitted (or not!) from our services, please take a few minutes and complete a survey that will help us better structure ourselves so we can help you and others.  

Help Us Help You Survey

Thank you for all of your support and for making Fitness Evolved the best gym in Berkeley!

New Year, New Goals, New You!

This week we're focusing on goal setting, how motivation works in our brains, and tips to give you the best chance to achieve your goals.

Neurology of Motivation Part 2

Motivation still lives in the brain, like all other skills.  A large determining factor for your success is being as specific as possible when setting a goal, or "target" to aim at.  30 mindless minutes on the elliptical machine is doable for a while, but if there's no end target, we just become a hamster on a wheel and get tired of it after a few weeks.  If there's an end goal, or finish line, in site and you can track your progress towards that goal, the brain stays more engaged and it's easier to stay on track and keep it up until you hit your target.    

 

Practicing "Aiming"

How do we practice "aiming" differently than in the past?  

Set specific goals and targets to train for.  

Many people join gyms or start new training programs at the beginning of the year in hopes of "getting in shape," or "feeing better." 

What does that mean?  What does being "in shape" look like to you?  Is it a certain weight, body-fat percentage, able to run a certain distance or swing a kettlebell for a certain amount of time?   Do you want do do a certain amount of push ups?  A pull up?  Whatever that picture of being "in shape" looks like to you, write it down.  

"The clarity with which you define something determines its usefulness."- Tony Blauer

The more clear your goals are, the easier they are to train for, and accomplish! 

Break It Up!

Whatever your end goal, or big goal, is, you should have milestones or smaller "chunks" you reach along the way.  Why?   Small, attainable goals make things more manageable and help you gain and keep momentum towards your larger goal.  

Plus, how else would you know that you're on the right track?  If you don't have milestones or ways to re-assess throughout the process, you could be way off the mark and never even know it until it's too late.  Re-assessments aren't gauges of success or failure, they're information.  A good re-assessment of your progress let's you know if you're on the right track or if something's not working and you need to take a different course.  Shift your mindset- if something's not working, don't take it as failure.  Take it as important information that tells you what you're doing doesn't work for your nervous system, and you need to try something else.  Everything "works" all the time because it's telling us "yes, this is good" or "no, try something else."

Murphy Proof

We're not always on top of our games 100% of the time.  There are times when we slip or circumstances beyond our control knock us off course.  It happens- we're human!  Remember Murphy's Law:  "anything that can go wrong will go wrong."  Plan for it!  Once you're brain knows it can and will happen, and you have a strategy to get back on track, all of the sudden those slips and road blocks aren't so big because you already know what you need to do.  

Write 'em Down and Post 'em

Statistically, 89% of the goals that are written down and reviewed regularly are achieved within 12 months.  Let us help you!  Print out your 2013 Targets sheet below, write down your goals for the year, and bring them in and post them on our target board.  This is a great opportunity for you to write them down and see them regularly as you come to the gym, but also get encouragement, support, and tips from your community.  After all, everyone of us in the FE Community share one common goal:  We All Want to be Better Than We Currently Are.

That's why we come here and continue to work and learn.

New Year, New Goals, New You!

Happy New Year!  We hope everyone had a great Holiday Season.  We're excited to have you all back around the gym and getting back on track.  What a great year 2012 was- a year full of new adventures, and lots of goals achieved!  It was great to have a board on the wall with with "Targets" for the year, and even better to see how many were actually checked off throughout the year.  

We're going to start the 2013 off with an exercise we did last year that worked very well.  First, we'd like you to print out the "2012 Accomplishments" sheet and think through all of the goals you set for yourself and accomplished last year- either in the gym, in life, or both. 

As you're thinking through and setting your goals for 2013, go through this exercise first, and here's why:

Neurology of Motivation

Motivation lives in the brain, like all other skills. One of biggest players in motivation, and a large determiner of how successful you will be, isconfidence in your ability to actually achieve the goals you've set for yourself.

Reflecting on your past accomplishments, and knowing you're able to achieve what you've set out to achieve puts your brain in a "success mindset."  Focusing only on what's ahead and where you're not merely provides a seemingly endless, daunting task for your brain that loses momentum over time.  As you continue to hit goals, or reach milestones, take time to celebrate and enjoy them.  Give your brain that satisfaction of accomplishment that will result in a greater drive to do more- it's a cycle!

 

Practicing Acknowledgement

As you've read in numerous previous newsletters, everything is a skill that requires intentional practice in order for us to "master" it.  Reflection on your accomplishments and successes is an incredible gift for yourself that has the potential to spark many future successes.  

Research has shown time and again that we are communal beings and people thrive when they're placed in the right environment with a strong supportive community surrounding them.   At Fitness Evolved, we've intentionally built a community environment that encourages, supports, and motivates.   We've enjoyed watching the camaraderie grow at training sessions and classes- the fun kidding with each other, congratulating and checking in on gym and life successes, and celebrating and mourning life events with each other.  We couldn't ask for a better and more fun group! 

This week, we're going to put "practicing acknowledgement" into action

and prime the motivation centers of the brain (the "limbic system or" which is modulated by the frontal lobe, in case you were wondering.  :) See the picture above.)  It's important to future successes that you build the skill of acknowledging accomplishments, as well as accepting acknowledgement from others.   

Below, you'll find a link to a document.  Click on it and print it out.  This sheet is for you to write at least one accomplishment you've achieved either in the gym, or even in life!, this year.  It can be anything- a goal number of push ups/pull ups, a certain weight or body composition percentage, # of pounds lost, a hike/race/event you completed, a new job or promotion.... Anything!  Bring it in to your next session or class, share it with us, and we'll put it on our "Success Board," to share with everyone.  (It can be anonymous if you really want, but we'd rather be able to congratulate you!)  Make sure you keep a copy for yourself, as well, so you can keep track of how far you've come