Fanci S.M.A.R.T Goals

When starting your journey to a healthy lifestyle you may find yourself at a loss not knowing where to start. The acronym S.M.A.R.T is often used when setting goals not just in the fitness world but in life in general. S.M.A.R.T stands for specific, measurable, attainable, realistic and timely goals. So when making your goals you want to make sure you follow this guideline to help keep you on track and motivated. This blog will break down each letter to the S.M.A.R.T Goal setting strategy so that you can help build your plan in achieving your goals.

Specific ~ A specific goal is such as “I will work out 3 days a week” is more affective and stands a greater chances of being accomplished than a general goals such as “Getting in shape”. To help set a specific goal you need to ask yourself the six “W” questions:

• Who: Who is involved? Is it just you or are you setting a specific goal with a friend or two? If you are setting a goal with a group remember no competing is allowed. You focus on you and let them focus on them. You are only there to keep each other accountable and to encourage, motivate and praise each other for you accomplishments.
• What: What do I want to accomplish? Whatever it is make sure you start small and work yourself up to bigger goals so you don’t feel discourage. Where: Identify a location. Whether it be the outdoors, local gym or at home.
• When: Establish a time frame and make sure you allow yourself the time you need to accomplish your goal. If time is a factor for make sure you schedule you workouts in as if they were daily meeting or appointments.
• Which: Identify requirements and constraints. Know what it takes to achieve your goals. Many times there is more to achieving a goal than one may think. It is not just exercise you have to take time to factor in but eating right and making sure you mindset in on point. 
• Why: Specific reasons, purpose or benefits of accomplishing the goal. This is the most important question you need to ask yourself. Your “Why” is what is going to keep you from giving up when you feel like you are going nowhere. Never let go of your “Why”

Measurable ~ You need to make sure you have a way to measure you progress and preferable more than one way. By doing this it will help you stay on track and encourage you to move forward once a goal has been achieved by setting another goal. Way’s to help measure that do not involve the scale are:

• Measuring yourself, just make sure it’s the same spot and side of the body every time you measure.
• Write down your progress when it comes to exercise, how is your endurance, are you lifting more weight, can you do more pushups than when you started are you running faster etc.
• How do you feel? Are you feeling more energetic, happy and overall better quality of life? Has blood pressure gone down? Are clothes looser? If you have any health conditions prior to starting and they have gotten better you need to give yourself a huge pat on the back for that.

To help determine if you goal is measurable ask yourself:

• How much? How many?
• How will I know when it is accomplished?

Attainable ~ When you start identify your goals that are the most important to you begin to figure out ways you can make them happen. You develop a plan, change your attitude, and find abilities that you weren’t aware you had to help reach your goal. You may even see previously overlooked opportunities to help bring yourself closer to achieving your goals. Goals that may have seemed impossible will eventually seem possible simply because you grow as a person and being stronger and wiser than ever before. You realize that you are worthy of your goals and dreams and the only limit in achieving your goals is yourself.

As long you have a plan in mind on achieving your goals and plan it wisely and realistically you can and will attain any goal you set before yourself. Yes life gets in the way but as I say “Obstacles are those pesky things that get in our way when we take our eye off our goals”. So all you need to do is regroup and focus and never give up.

Also you may find that in journey to attain your goal that you goal may actually change. That is ok and completely acceptable and does not mean you are a failure or quitter of any sort. It simply means you are finding out who are and what you really want out of life.

Realistic ~ You need to keep your goals realistic. In order to do that you goal must be something you are both willing able to work towards. I often suggest creating a goal pyramid that way you have both short terms goals and long term goals to help Start off with a daily goal, then weekly goal, monthly goal, 3 month goal, 6 month goal and year goal. You are the only one that can decide how high or difficult your goal should be but you should always make sure each goal represents a step towards progress. You goal also becomes more realistic if you yourself believe that you can accomplish it. So believe in yourself and in your ability.

Timely ~ This is where the goal pyramid I suggested above comes into play. A goal should have around about time frame because without one there no sense of urgency and or desire to achieve that goal. . By putting a goal to a time frame you set your unconscious mind into motion to begin working towards that goal. That is why the goal pyramid works because you start with easy goals and work yourself up to the hard goals while seeing your progression along the way.

And finally don’t just be proud of yourself when you reach your goal or goals but proud of yourself each step you take towards your goal.

Hell Bent Chicks Weightlifting Straps Review

I was honored when I was asked to test out a product from the owner of Hell Bent Chick, the lovely BobbyLee. She sent me a beautiful and personalized pair of purple straps with a "Fanci" design. Purple is the color of Epilepsy Awareness, it was so sweet of her to consider the cause that is so close to my heart when designing this particular pair. I am always down to try new products, especially when they are customized! Needless to say, I was excited about trying them out.

BobbyLee customizes her straps to fit your personality, which many of us women love. I mean who doesn't love to show off their sense of style or quirkiness, especially in the gym?

Customized means they are HAND made! The best of the best for every lift! They are thinner and a bit shorter than “one-size fits most” commercial weightlifting straps, making them great for women because we tend to have smaller hands and wrists.

BobbyLee considers every aspect of her straps, including comfort. Her straps also have padding that, when you wrap it around you wrist, helps keep the nylon from digging into your skin for a more comfortable fit and lift. I really enjoyed this because often, when I did use straps, they would dig into my skin making the lift uncomfortable and probably ineffective.

Due to the fact that other weight lifting straps cut into me, I rarely used them. This was always frustrating because my grip has continually been a weak link when it comes to lifting to my full potential. I was very excited that my straps allowed me to comfortably lift the weight with proper form and control.

When I first used them, I did notice they were a bit stiff. So like many "new" things, you need to make sure you break them in by moving them around and bending them, as they would be used in the weight room. It doesn't take long for you to get them broke in and moving the way they need.

While using them, I noticed they wrapped around the weight with a snug comfortable grip without slippage. Funny thing, since I didn't use straps often, I had a bit of trouble figuring them out on my own. I would always borrow a pair from someone and they would show me how to use them. Over time that instruction was forgotten and I had gone months without using straps until Hell Bent Chicks sent me a pair.

I looked silly trying to figure them out so the members of my gym, who are old school body builders, assisted me in the use of them. Even though my straps were purple and feminine in design, they were so impressively made that I started asking members if they would also try them out and give me good feedback.

 I received great feedback on the comfort, durability, and effectiveness of the straps that even though they are purple, many of them still ask to use them when they forget theirs. To, me, that says speaks volumes!

So if you are in need of a great pair of weight lifting straps and want to add your own personal flair to them, contact Hell Bent Chicks on Facebook, ask how you can get your customized pair and tell her A'Lisha from Fanci Fitness sent you!

Click on the link below to order: https://www.facebook.com/hellbentchicks

Water Front Challenge Review

For the past three years I have ran the Waterfront Challenge here in Louisville Kentucky. This year I decided it's time to tell you what I think of this challenge in whole and tell you exactly how challenging it is.

First of all I would like to say the variety of people I see come to this challenge amazes me every year.  I am one when I do races who gets into my own "Zone" I tried very hard this time to pay attention to the people and commentary from everyone is unbelievable at least in the wave and the group of people that ended up running with me and my husband  throughout the race. Everyone was encouraging, making one another laugh anything to get us through the course. Ok, now for the review.

Waterfront Challenge: Urban Obstacle Course 5k
Cost: 69.00
Insurance Fee: 5.50
Rating: 4.5 out of 5 stars
Location: The Waterfront of Louisville which is the Ohio River. It is very beautiful. The starting line is right in front of the river and runs through the Waterfront Park of Louisville. Very Beautiful scenery all around.

Who is it for: It is a very challenging course. Every year I see various levels of fitness do this Race. I see people who I would deem as extremely fit struggling through some of the obstacles. If you have some major injury's or healthy conditions think twice before you do this Race. I do however think almost anyone can do this race. You may have to pace yourself more than you would like but you will get through it and you will have fun if you have that mindset knowing it's going to be challenging.  I have done it 3 years in a row and every year it is challenging but so rewarding at the end.  

Race: You run the race through out the Waterfront Park right by the Ohio river. Some of the locations of the race take you through parts of the park that you normally would venture too. It is a challenging race and has been every year that I have done it. With rolling hills ( and do NOT underestimate these hills) open lawns, and urban obstacles and fun wet finish at the end. 

Obstacles: Every year they add one or two more obstacles. Most are are urban obstacles such as steps, picnic tables, sidewalk area and HILLS! I got asked while walking back to my car what was the most challenging obstacle in the race. The hills!!! Why? Because there is not just one there are many steep hills. You think you are done with them and BAM there is another one. Other obstacles include, walking luges, ammo can carries, bear crawling under nets, tire carries, sack hops, cars, semi trailers and at the a nice water slide. These are not all the obstacles but this should give you an idea on what you would be facing in this race.

Organization: The first year the organization wasn't bad but I will say it has gotten even better every year. It is obvious they learn from past. They make sure they have people to man every obstacle area to encourage you, help you and make sure there is no injury during the race.

They did the race in 15 minute a waves. This is like may obstacle races because they want to make sure the obstacles don't become congested, which can lead to injuries.

They had a water station near the start of the race that you could begin your hydration. I think this is wise because it is in the summer time and the heat and humidity is pretty bad. I know waiting for my wave it was like the sun was zapping all  my energy out of me. The summer heat and humidity in itself is your first obstacle.

They had two water stations throughout the course placed at little past 1 mile and a little past 2 miles of the course. I do think they need to add another hydration station somewhere. That  last leg of the race is the hardest and I was very much wanting another drink.

Rewards:  I never go to be the winner of the race. I don't train for these races like that  so I go  more for the fun. They do however give finisher medals and after a course like that a finishers medal is defiantly something to take pride in. There is also an after party if you wish to take part in that. Food and beer and just a good time, so I hear. I am not one for beer and all honesty I was pretty worn out and just wanted to go home eat and hit the sack, but there is that option if you wanted to stay.

Overall: Obviously I enjoy the challenge or I would not keep coming back to it. I like the challenge I like the people and I like the feeling I get when I finish. I hate the hills but it would be as challenging or the Waterfront Challenge without them. I will continue to run this race until I move from KY so I at least have one or two more years of this challenging course, and I can't wait for next years.