5 Pillars of Reaching Your Fitness Goals

Reaching fitness goals can be challenging for anyone. If you want to achieve peak fitness and life-long health you must set and obtain fitness goals. But, how do we do this? Through understanding, focus, and commitment you can reach your goals.

The 5 pillars of Reaching Fitness Goals will provide the foundation to get you there. The 1st Pillar is the set your Ultimate Fitness Goal Mindset. In order to do this you need to find a fitness goal and set out a program to achieve it.

Pillar 1: Setting your Fitness Mindset

Set your goal. Then, find a workout program and diet program to fit your individual needs. Excellent! Now all we have to do is get motivated and in the proper mindset to start training towards our goals.

Pillar 2: Form Workout and Nutrition Habits

So you’ve set a Fitness Goal, and you’ve set your fitness mindset. Now what? Just like most things in life, we need to form a habit to accomplish our goals. The basic idea of habits is the same for everything, both personal and fitness related.

Patience! When you set your goals they may take longer than expected. Most people feel like they’re not making the kind of progress they want, so they think they don’t have enough self discipline. That’s not true. We all have plenty of discipline but the problem lies in the fact that we are often disciplined to habits that are not in line with our goals. We need to form meaningful habits that align with our workout and nutrition goals – this is Pillar 2.

The key to achieving fitness success is to form these new habits. New habits that are in line with where we want to go, the things that we want to achieve, the goals that we want to reach. How do we do this? There is a specific formula to form habits, which can be implemented in all parts of our lives. All it takes is 21 days.

Habit Forming Basics

The way you form a new habit is by doing it and tracking it for 21 days straight. It takes at least 21 days to reform the pathways in our brain and the muscle memory that is involved in making these habits part of the daily routine. If you can do it for 21 days straight, you’ll find that you no longer have to think about it very hard, because it’s now a habit.

Start with one habit at a time and build from there. For instance, your first habit might be to workout 5 days per week. Then, after these 21 days of implementing that habit, start the next habit of eating a healthy diet. Don’t try to force too many changes too quickly.

Pillar 3: Eat Like an Athlete

Water!

Water is so important it should almost be a Pillar on its own. Just remember, if you feel thirsty, you’re dehydrated. Don’t wait until you’re thirsty to start hydrating! As little as a 1% loss of water can translate to an increase in core temperature during exercise, and reduced performance. A 3-5% loss of water can put serious strain on the cardiovascular system and impair the ability of the body to dissipate heat, resulting in heat stroke. When the body loses 7%, the result is most likely unconsciousness.

Make sure you drink at least 8 cups of pure water per day. You can drink other things, but make sure that at a minimum you consume your 8 glasses of water. Also, don’t drink it all at once. Sip water all day.

If you drink it all at once, you could actually get dehydrated even more. Your body will release diuretic hormones to excrete as much of the excess water as possible. Hypernatremia is the condition of drinking an extremely large amount of water in a short amount of time. It is important to know about this condition so you don’t overload you’re body with water.

Another thing to avoid is drinking large amounts of water with your meals. A large amount of water with meals will reduce the processing ability of your digestive system. Give your body 15 minutes before and 30-60 minutes after the meal before you start drinking water normally.

Balanced and Nutritious!

Athletes require higher quantities of vitamins, protein, and carbohydrates. Eat whole, organic foods to achieve the most nutrition possible from what you consume. Also, take daily supplements. You should strive to eat whole foods and a clean diet. The amount of calories the supplements you consume will vary depending on your particular fitness goal and your amount and length of workouts.

Protein Power!

It may seem like protein is just another form of energy, but it’s not. The muscle mass you build will largely depend on whether you’re doing physical training like lifting weights. And any excess protein that isn’t broken down by the body and used as an energy source. Make sure you eat protein at all meals, which can include meats, eggs, soy, or other options such as cheese and milk.

You need to increase your protein intake to one gram per pound of body weight to preserve your calorie-burning, muscle mass. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. When you eat at least 30 grams, that period of synthesis lasts about three hours-and that means even more muscle growth.

Protein has a different relationship with your digestive system than other food, and protein doesn’t cause spikes in blood sugar like carbohydrates do. With a smaller effect on your blood sugar comes a smaller crash, which means sustainable energy throughout the day and fewer cravings. Protein can keep you fuller for longer, too.

Build these three items into your fitness habits – – Drink plenty of water, eat balanced and nutritious, and make sure you’re getting enough protein. That’s Pillar 3.

Pillar 4: Make Adjustments to your Fitness Program

Do you want to make the BIGGEST fitness gains in your life? The easiest way to do this is by working hard and Making Adjustment to your Fitness Program – Pillar 4. What do I mean? We need to mix up our workouts and keep our bodies guessing. We need to keep things fun and interesting. Don’t always do the exact same workout routine! If you always do the same exercises, in the exact same order, you’ll start to plateau in your fitness program. So, here’s how we make adjustments:

Try a different type of workout:

• Boxing
• Crossfit
• Kettlebells
• Rowing
• Swimming
• Rock Climbing

Mix up your routines

If you always do cardio first, then lift weight, reverse the order. Make sure you warm-up properly, but reversing the order will allow you to be more energetic, stronger for your lifting routine. If you always do flat bench press, try using dumbbells instead. These simple tweaks to your routines will push you to the next level. Revamp your workout today!

Rest when you need it

If you need to throttle back or take a day off, do it. You’re never going to make big gains if you don’t rest. Just remember, being lazy and needing a rest day are two different things. Don’t take a day off just because you’re feeling lazy – get off the coach, put on your favorite high-energy music, and get motivated!

Pillar 5: Reward, Rest, and Repeat

You’ve just finished a phase of your training or you’ve completed a fitness goal. You deserve a reward. Setting and achieving ultimate fitness goals takes time and effort. One thing that’s important for you is taking time to reward yourself throughout your training. And, especially at the end you should reward yourself. Rewarding and resting is the key to your 5th pillar – Reward, Rest, and Repeat. Here are some Reward Ideas:

• Take a Vacation
• Go to the Spa
• Read a Great Book
• Go on a Hiking Trip

REST

Do you have trouble getting enough rest at night? If you’re working out and striving towards your fitness goal, rest is critical in your program. Rest increases performance because your body is able to repair itself and recharge its batteries. Without at least 7 hours of sleep per night, your progress will be slower and achieving your fitness goals will be harder. There are some easy things that help me sleep at night – try them and start sleeping better today!

• Establish a sleeping Routine
• Turn off the Television
• Use a Sleep Machine
• Keep your room below 74 Degrees F (23 C)
• Use Aromatherapy Products – Lavender, Chamomile, Sandalwood
• Take ZMA

These simple things will increase your sleep and they will increase your performance. These tips are the 5th pillar – Reward, Rest, and Repeat. Now it’s time to Rest and pick your next Ultimate Fitness Goal.

If you want to learn more about achieving your fitness goals and reaching pea

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Technical Steps to Frame Fitting

When selecting a frame, how do you ensure the frame fits properly? Do you use a technical guideline or rely on customer feedback? As the eyewear industry expands the boundaries of frame design, eyecare professionals need to adapt the characteristics of the frame fitting process to the changing climate of frame shapes and styles.

The technical steps to frame fitting is a guideline that will allow each user the ability to quickly identify a proper fit, while incorporating the needed fashion and function benefits a customer requires.

A technical fit will rely on five components:

1) Face shape;
2) Frame width;
3) Bridge style and size;
4) Temple length; and
5) Lifestyle.

Each of these components plays a vital role in helping choose the right frame for your customer.

The Five Components to a Technical Frame Fit:

1). Face Shape- Everyone has different face shapes, sizes, and features and this is why frame manufacturers produce many different types and styles of frames. The trick is to find a frame that uses the customer’s features to benefit their fashion needs and overall appearance. Choosing a frame based on face shape is a subjective process because what may be considered appropriate based on facial shape may not be the look or style the customer wants to wear. Below is a chart that will help identify which style of frame should be considered when looking at the shape of the customer’s face:

Oval face – Normal shape – Most shapes will be suitable

Oblong face – Long shape – Deep frame, preferably with a low temple

Round face – Wide shape – Relatively narrow frame, preferably with a high temple

Square face – Wide shape – Same criteria as a round face

Triangular face – Erect triangle shape – Width of frame should equal lower widest part of facial area

Diamond face – Inverted triangle shape – Lighter looking frame (metal or rimless)

2). Frame Width- A technical detail that matches the width of the frame to the customer’s face. The frame front should be wide enough to allow for a generally straight path from the end of the frame to the ear. Frames that are too wide or too narrow can cause the customer discomfort, and can affect the structure of the frame, not allowing the frame to stay in adjustment. A simple way to determine if a frame is too wide, too narrow, or just right, is the position of the eye in the frame.

To Wide: If a frame is too wide for a person’s face, the customer’s eye position will be near the bridge of the frame. When this occurs, the customer will appear cross-eyed and there will be a significant amount of lens material towards the temple side of the frame. While this type of fit could work in products that are designed to provide an oversized appearance (i.e. sunwear), it is not recommended for clear lens designs.

To Narrow: If a frame is too narrow for a person’s face, you will have two key indicators: the eye position will be towards the temple side of the lens, and the temples will be touching the side of the face well before the ear, producing a “squeezed” look on the face. When this occurs, it is best to identify the eye size of the frame and avoid other frames that are below that eye size.

Just Right: If the frame width is correct, the eye will be positioned in the center of the lens and will produce a direct path for the temple from the frame front to the ear. If the position of the eye is not exactly centered, you should have the eyes positioned slightly inward towards the bridge instead of outward towards the temple. In cases where a customer has a narrow pupillary distance (PD), look at the position of the eyes in the lens first and determine if an adjustment to the temples can reduce or relieve any squeezing appearance that may be present.

3). Bridge Size and Style- Once you have determined a good width for the customer’s face, you now need to be concerned with the bridge style and size. This section is critical because the bridge supports 90% of the frame and lens weight. So a good bridge fit will help produce an overall comfortable fit.

The primary factor that determines a good bridge fit from a bad bridge fit is the amount of surface resting flush upon the nose. The more bridge surface resting on the nose, the more weight is distributed equally, the more comfortable the frame will feel. Conversely, if there is less distribution of weight on the nose, or the bridge sits on a lesser area, then the frame will feel uncomfortable and will create pain and irritation for the customer. While there are techniques and tricks that can alter and improve the fit of a bridge, there is no substitute for selecting a bridge that initially provides a good fit.

4). Temple Length – Now that we have a good understanding about how the frames rest upon our face, we need to start understanding how the frames hold themselves in place. The bridge may support 90% of the frames weight, but the temples will most likely require about 90% of the frames adjustments. Just like the bridge, temples that fit well are paramount when discussing the overall comfort and fit of a frame. A well-chosen bridge will often fit a patient’s nose with little or no adjustment, while a pair of temples will always require some type of custom adjustment to fit each customer individually.

Like the correct bridge fit, a correct temple fit relies on placing the maximum amount of temple surface over the greatest area. When you fit a frame, the temple weight should feel evenly displaced between the back of the ear and the front of the frame. When a frame becomes uncomfortable, generally it is caused by a concentration of all the holding power the temple has on a limited area.

Another key indicator of proper temple length is identifying where the bend of the temple takes place. A proper temple bend will begin immediately after the top base of the ear (this is where the ear and skull connect) and will contour to the skull.

If a temple length is too short, you will notice the bend of the temple begin prior to the base of the ear, placing maximum pressure on the backside of the ear. When a temple appears to be too short for the customer, it will always be best to select a different temple length (if available) or select a different frame altogether. Trying an adjustment to a temple that is too short will be time consuming and ultimately will leave the customer with an uncomfortable fit.

If a temple length is too long, you will notice the bend of the temple begin after the base of the ear, thus making the frame appear unstable and loose. When a temple is considered to be too long for the wearer, an adjustment may be performed to properly fit the temple to the wearer’s skull. If you had to choose between a temple being too long or too short, it would always be best to have more frame material to work with than less.

5). Lifestyle – In determining what type, style, and shape frame a customer should be fit into, you should ask the customer how they intend to use their new frames. This information will allow you to direct the customer to select the appropriate frame type that allows them to use their product in a fashion that does not cause the product or potentially the customer, harm. This can be achieved by asking questions to learn more about the customer and their hobbies, interests, and work. Again, we do not want to fit and ultimately sell a product that cannot meet the demands and abuse each individual might place on their product. The more information you can receive from the customer about their intended use of the product, the better equipped you can be to help select a frame that is right for them.

Other Items to Consider when Frame Fitting:

While the five tips above will help you produce the best frame fit for your customer, there are other options to consider when completing the fitting process: a customer’s prescription strength, lens types (progressive addition lenses, bifocals, single vision, etc.), lens materials, and facial measurements (segment heights, pupillary distances, etc.).

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