Becoming Your Goals

As we start ’22, I want to begin with a tip I read a few years ago and really appreciate.  

    I want you to think more about becoming your goals, not just reaching them.

    You lost the weight you wanted to lose, that’s awesome.  But when you just lose the weight, it is very easy you just congratulate yourself and go right back to your old ways.  The key is to find, create and build those habits that you want and need, so they become part of your new lifestyle.  That way you don’t just lose the weight or build the muscle, but you maintain those habits on a regular basis.  Those habits that got you to reach all of your goals:  exercising, eating healthier foods in more appropriate portions, perhaps even managing your stress and sleep patterns, all play a part in your success.  When you continue them, your success will grow not just physically but mentally.  You become the person you want to be, not just physically, but mentally!  And when you see yourself becoming those goals, you now believe that you can achieve anything you want!

 What habits are you looking to change here in 2022?  What are you doing to change those habits?  Please let me know.  It would be my pleasure to help you.  My goal as a coach is to help you reach all of your goals and become that better you both mentally and physically.  I know you can do this!  We can do this together.  If I can help you in any way, now is the time!  Let’s start the year out right with all of the success you are looking for!  It starts with one phone call.  Let’s find time to discuss your goals and together we will find ways to create the healthy positive habits you are trying to build to reach all of your goals.

Make it an awesome, healthy week!

Ken Sandler NASM CPT, CES, ACE Health Coach Pn1

301-367-7664

ken@sandlerstrengthandfitness.com

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Find Your Why!

Good Morning!

    Happy Monday!  

   The FIRST Monday of ’22!  Are you ready to attack this year like I am?  I have to say I was kind of down on people who said good riddance to ’21.  My thought was just like Mondays which are awesome because they are a new opportunity to kick butt in a new week – a new year is the same way!  Let’s look forward and get after it!  It’s a fresh start!  

   The best way to start getting after it in your health and fitness goals this year is to answer a simple, yet deep question about what you want to accomplish this year –

   Why?

    Why do you want to reach these goals? 

    When you find your why, it gives you focus.  It gives you more of a reason to get after your goals.

    This is a question I ask both my clients and myself every day.

    In other words, don’t just tell yourself you are doing this to get healthy.  ask yourself WHY you want to be healthy?

1.     Did a doctor tell you that you need to?
2.    Do you want to set a good example for your children?
3.   Do you have an activity that you did in the past that you want to get back into doing?

Maybe it’s another reason?

Heck, I LOVE when people have told me it’s vanity – that they want to look good or feel comfortable in a bathing suit!  That is the most honest reason ever!

For me – my why is to prove to myself that I can.  January for me, marks a sort of personal anniversary of 7 years when I decided to start fighting my negativity, depression, and anxiety.  For me, my why for building muscle, working out, and staying healthy to help me keep fighting and prove to myself that I am not the person I used to be anymore!

Whatever your why is – write it down.  Put it someplace where you can see it every day:  Your night table, the bathroom mirror, fridge, or even in your car.  Whatever works.  Wherever it will remind you WHY you continue to go after your goals and not stop until you not just get there – but become the healthy person you want to be.  That is what this is all about!  Not just reaching a goal, but becoming that goal!

How can I help you find your why or reach your goals?  My goal as a coach is to help all of you reach yours!  It all starts with just one phone call.  Let’s schedule a time to talk and get started.  Let’s get you going in ’22 on the right foot with the focus that you need to begin.  Let’s start today!  Please email or call to schedule a time to talk.  Then, together we will create a program just for you, your abilities and your goals!

And if I can help your friends, company or club in any way, too, please let me know!  I could talk to all of you at once!

Make it a great first week of January!

Ken Sandler, NASM CPT, CES, ACE Health Coach, Pn1

301-367-7664

ken@sandlerstrengthandfitness.com

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National Personal Trainer Awareness Day!

YES! I get a day! I am so lucky to do what I do every day – to not just help people lose weight and build muscle – but to help them become the awesome people they want to become mentally! To all of you who work like I do to help people #getbettereveryday, Thank you! My goal in ’22 is to continue to grow, and learn and kick ass and become as amazing as you are!!

AND – if I can help you reach your health and fitness goals in any way in ’22 – please contact me! I would love to help you with any questions you may have! Thank you!

Ken Sandler

301-367-7664

ken@sandlerstrengthandfitness.com

Your Year in Review

 I have a fun little project for you this weekend as you relax with your new Christmas gifts and ring in 2022 the new year.

    I did this over the weekend.  It’s something I have done for several years and has grown into a bit more for me.  It lets me go back and really see how I have grown as a person.

    I want you to take some time this week and do your own year in review.  Think about your wins, losses, and those a-ha moments.  For me, I usually break them up into categories of my life, my social life, and my professional life.  

    Thinking about and writing these things down is a great way to not just look down memory lane but allows you to see how much you did to reach your goals.  Think about what you learned and what worked well for you.  Think about what didn’t and how you can improve.

    What worked for you in your health and fitness goals?  What were your wins?  Losses?  What will you work on this upcoming year?

 All of this is a great way to get you ready for the new year.  You can take your time on this and really be thoughtful.  This is for your eyes only!  A great little activity when you have a break in the afternoon or make some time for it.  

    I can’t wait to hear how this works for you!  I would love for you to share your thoughts wins and losses!  And of course, I am here for you!  If you need any help – this is a great week to contact me!  It’s a slower week for all of us.  Let’s find time to talk and think about what you want to do in ’22!

Thank you all so much for reading my blog! It means the world to me! I wish you all much happiness in 20202

Ken Sandler, NASM CPT, CES, ACE Health Coach, Pn1

301-367-7664

ken@sandlerstrengthandfitness.com

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The Best Workout or Fitness Plan!

I often get asked a very simple question –     What is the best workout for me? or Which is the best diet plan?    the other comment I get is –     I think I’m going to try the Keto diet.  My friend lost a ton of weight on it.As for this comment, I tell them, good luck.  let me know how it works for you. But please understand this.  Everyone is different.  Just because it worked for your friend, doesn’t mean it will work for you.  As for the first questions I get asked, the answer is this –   The best workout plan or diet for you, my readers, doesn’t have a specific name.  It’s not about doing HIIT or running, or tons of strength training.  It’s not about doing the Keto diet or anything else.THE BEST PLAN FOR YOU IS THE ONE THAT YOU ARE GOING TO STICK TO!That’s it.  It’s that simple.  It’s the one that you are going to enjoy and hold yourself accountable to.  Maybe you add a little variety, but that’s it.You need to ask yourself – What can I do to reach my own health and fitness goals that will be not only be easiest for me to do with my abilities and my schedule, but also challenge me?  What can I do that I can manage in my daily and weekly schedule?Don’t worry about everyone else.  Just worry about you.  Do the exercises you like to do.  Get out and take walks.  If you get overwhelmed trying to focus on a certain diet, just make sure you eat whole foods in every meal.  At least some proteins and veggies.Do what you can do.Like I always tell you. start small.  Once those small habits take hold, they will lead to the big results you are looking for.We have two weeks left in 2021 –  how amazing do you want to be?  Let’s finish strong.If you have any questions or if I can help you find a plan that will work for you, please contact me.  This next two weeks as we enter the holidays is a great time to start to plan for January and how you want to take 2022 by storm.  My info is below.  Let’s have a quick consult.Make it a great week! Ken Sandler 301-367-7664 ken@sandlerstrengthandfitness.com sandlerstrengthandfitness.com facebook.com/sandlerstrengthandfitness

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Reward Yourself!

Good Morning!   How are things?  Hope you are having a great holiday season!  Hope your workouts and everything  else is going well, too!   Here is this week’s newsletter!

Good Morning!

   I have a great idea that I shared with a client the other day that i want to share with all of you.  I think this is a fun way to help you not only stay motivated in reaching your goals, but it is a good way to help you keep up with creating the new habits that you are trying build and learn.

   I want you to reward yourself.  

  I want you to put a quarter (or however much you want) in jar every time you do what you planned to do to build that habit you are trying to build.

• every time you get to the gym, put in a quarter (or every time you go 3x/week. Once again, your choice
• every time you add a vegetable to your meal, throw that money in!

Whatever your habit is that you are trying to build, every time you do it, put some money in the jar!

Then give yourself time – 2 weeks, a month, whatever you choose – use that money to reward yourself:

• Ladies – maybe you treat yourself to a mani/pedi
• Guys – maybe a new piece of clothing
• maybe a massage

Ok, sure, food CAN be your reward, but my point in examples like this is that there are other rewards you can give yourself.  Make sense?  Do you want to give this a shot?  Please let me know!

Now may be a great time to start this as we finish the year!  You can give yourself money if you get to the gym at least 2x week for at least 30 minutes until NYE!

Get after it! 

I look forward to hearing how this works for all of you!  If you have any questions or need help with anything, please get in touch!  As usual, I am here to help you reach all of your goals!  Please schedule for your free consult today!

Have a great weekend!  Merry Xmas!

Ken Sandler, NASM CPT, CES, ACE Health Coach, Pn1

301-367-7664

ken@sandlerstrengthandfitness.com

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The Two Pieces of Fitness Equipment You Need When You Travel This Holiday Season

 It just dawned on me that we are only two, yes, two quick weeks away before Christmas!  Wow!  And we all know that these two weeks are going to fly by!

   I won’t remind you to do your best to stay active during your vacations and while you’re away.  But I will remind you to think “good not perfect,” in being aware of your health and fitness goals as we end the year.  What does this mean?  It means things like making sure you stay hydrated (maybe a glass of water for every glass of alcohol), keep eating those good healthy proteins and veggies. Enjoy the stuffing and all the sweets –  but do your best not to go for 4ths (haha!).  It also means don’t get discouraged if you do.  Remember, it’s holiday time.  Enjoy it, enjoy the food and holiday.  Give yourself permission to enjoy all of that yummy food!  You know why?

  Because I just gave you permission to do so!!

  Also do your best to keep moving!  Keep working out – once again, if it’s only 30 mins instead of an hour. Don’t sweat it.  But try to schedule some workout time on your vacations.  Which brings me to the two things I would recommend having with you when you travel:

1) Some sort of massage apparatus.  I recommend a tennis ball.  Be careful if you go smaller like lacrosse ball.  They are more compact.  These are great for the plane or any time.  You can massage your feet, hips, shoulders.  You’ll feel like a million bucks!  You could also bring a foam roller with you.   I love Trigger Point – https://www.tptherapy.com/ .  I do not work for this company, this is not a paid endorsement, but it is the brand I use and their equipment is very good – rollers, hand rollers, and massage balls.  Keep in mind though, the hand rollers are really just good for your legs.  It’s tough to reach around and get your back and rear shoulders.  But you can keep them in a bag, much like the half foam rollers.

2) Exercise bands.   If you don’t already have these at home, these are handy-dandy, because once again, they don’t take a ton of space, and yes, fit into your bag.  I like the bands that have handles because they are easy to hold, come in different resistances, and usually have the piece to connect to a door.  But the loop bands are also good.  Bring these with you too to get your pushing, pulling, and leg work in while away.

And don’t forget there are plenty of body weight exercises you can do if you don’t have any equipment!  Pushups, lunges, body squats, Supermans, jumping jacks, and of course, America’s favorite — burpees!!

Please just try and find time to exercise while you’re away!  Even if you don’t do it every day, don’t forget your routine!

If you do need help coming up with a quick vacation workout, please contact me at the info below and I can whip something up for you!

If you have any questions about how to use either of these pieces of equipment or are looking to start a fitness or nutrition program right now, please contact me!  It makes a great gift!  It starts with one phone call!  Let’s talk and discuss your goals!

Make it a great day!

Ken Sandler, NASM CPT, CES, ACE Health Coach, Pn1

301-367-7664

ken@sandlerstrengthandfitness.com

Sandlerstrengthandfitness.com

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Your Workout Challenge!

I have a great little challenge for you this week as you workout!

     I think this is a great week to do this because, well let’s face it, this is a different week with the holiday.  We are cooking or packing as we get ready for company or to go away, yet we still have work to start the week and our regular activities, so why not mix your workout up a bit?

    This is actually a very easy challenge –

    I just want you to do something a little differently.

   That’s it.

    Now what do I mean?

     I mean try a different piece of equipment – if you like doing lat pulldowns, maybe try pull ups.  If you like goblet squats, try using the landmine.  

Maybe do an exercise differently – do you love the barbell bench press?  Try it with dumbbells.  Or maybe, use the dbs, and either do alternate arms or try single sided – all your reps on one side, then the other!

   Adding variations like this are not just good for your body, they are good for your mind!  They keep you from getting bored and keep things fresh!

What do you think?  Do you want to give this a try or need some more ideas?  Please let me know.  Also please let me know how it goes for you this week!

Make it a great week!

Kudos to my Client!

I could not be more proud of my client Penny Knowles! I have been working with her for the last three months and she has had some great results! What I must proud of is how she trusted the process and started creating the new habits she needed to get the results she wanted. She has not only been working with me, but has moved every day, just taking walks, etc. She has changed her eating habits. What meant the most to me was when she told me how much more energy she has from working out more! Not to mention, she also shared that she is finding ways to stay positive and not let stress get to her as much! Way to go, Penny! Thank you so much for the opportunity to work with you and help you get on your way!

I promise you, you will get results too! Please contact me! Thanksgiving is in three months! Let’s use that as your target date and get you ready for the holidays!

Ken Sandler

ken@sandlerstrengthandfitness.com

Thank You, All! How Can I Help You?

Hey everyone,

I just wanted to post thank you to all of those the last couple of weeks who have not just liked my posts, but started following me! It means the world to me. I feel so lucky and grateful that there are so many out there reading my stuff! I am also glad you are so interested in health and fitness.

My question for you is simply this-

How can I help you?

If there a question you have about health and fitness that you want to ask? Or a topic you would like me to discuss here? Please leave a comment and let me know, or email me!

Have a great weekend!

Ken

Ken@sandlerstrengthandfitness.com