Tag Archives: goals

It’s About Fitness – Not What You Can Fit Into

Get a hot bikini body in just two weeks!

You believe that? Really?

I don’t. And I also know that attempting rapid weight loss can lead to more issues than the actual weight. It can lead to loss of lean muscle mass, digestive problems, dehydration, electrolyte imbalances, and malnourishment. Severe, rapid weight loss can also play havoc with your body’s metabolism – which means it’s even easier to gain that weight back, and harder to take it off the next time.

There are a lot of positive reasons to increase your fitness level – but trying to drop a size for your trip to Florida next week is not one of them. Focusing on all over improvement of your health will make you more likely to achieve that goal.

You know your reasons and you know you’re ready!

We can help you get started – whether it’s making your best nutrition choices or putting together a workout program that works for you – or both!

Check out our programs here,

or drop us a line at BrianCassickFitness@gmail.com


Adjust the Resolution

What is this?

We are nineteen days into the new year, and already some of the fitness pages I subscribe to are giving me tips on how to keep going on my New Year’s resolutions when I am ready to give up. Do they really think it’s that hard to keep a resolution?

Apparently, it is.

A quick Google search netted me a plethora of statistics about resolutions and the subsequent disregard thereof. It seems anywhere between 35% and 45% of Americans make “lose weight” their top resolution each new year, but not even half of them will succeed. That’s not very encouraging. I also found plenty of tips for keeping your healthy resolution, but if those tips on their own worked, I scarcely think 70% of adults in the U.S. would be overweight.

Maybe dramatically recreating yourself on a certain date each year isn’t such a great idea?

Here’s a better one:

Make moderate changes, one at a time. Start when you’re ready, not when the calendar tells you to.

We set ourselves up for failure when we make too many vows at the same time. Start with one thing: You will give up that unhealthy bedtime snack. After a few weeks of heading to bed without a bowl of ice cream or stack of cookies, you will notice two things: you are already feeling better and slimmer, and making that healthy choice has become a habit. Then you are ready for the next step. Maybe for you it’s to start taking a 30-minute walk four times a week. Maybe it’s get a set of weights and start some resistance training. Maybe it’s to track your calories and become more aware of your daily consumption. You decide the next step – and take it. Each change you make, give yourself time for it to become a habit before you make another change.

If you need help figuring out where to start – no matter what time of year! – we are here for you! There is no substitute for personal attention from an experienced trainer who can use your health and lifestyle information to create a plan tailored to your needs.

Don’t just take my word for it: we invite you to read the glowing reviews Brian receives from his past and current clients!

New Year, New You? No Way!

I am emerging from my Holiday haze, and noticing the annual increase in ads for gyms and diet plans. Overindulging during the holiday season seems par for the course, and the New Year is the obvious time to make big changes, right?

source: pixabay
source: pixabay

The thing is, trying to make too many changes at once is overwhelming, and pressuring yourself to make all these changes coincide with the New Year can set you up for failure.

Every day can be New Year’s day – any time is a good time to make a change. I’m not saying you can’t start first thing Friday morning. I’m saying you can start today. Or next week. Or yesterday. It doesn’t matter. Maybe this week you get back on the treadmill a few minutes each day. That’s a good change! After that becomes habit, you get your weights back out, and start some resistance training. Small steps give better results than a complete overhaul at once.

Happy New Year from BCF! May it be a healthy one; the first of many.

Not sure where to start? That’s what Brian is here for!

Find out how he can help you make those changes.

The Art of Weight Loss

“Every battle is won or lost before it is ever fought.”  – Sun Tzu; “The Art of War”

Simo Hellsten; Wiki Commons
Simo Hellsten; Wiki Commons

“This.”  – Me

Before you begin, you must already be convinced that victory is not merely achievable, but the only possible outcome. You walk on to the field knowing you have already won.

It’s a mind game – and you know what? It works.

It also works when the battle is fought with a knife and fork.

Before I started a fitness journey, I told myself things like: “I don’t like feeling too full,” and “I’m the type of person who needs to move all the time,” and “I love how I feel after I lift weights.”

I convinced myself that I was already a fit, healthy person. I started out knowing I had already won.

It was a mind game – and you know what? It worked.

Every day, tell yourself who you want to be. And make sure you listen to your own words.

Need help setting those goals? That’s what a fitness consultant is for!

Let Brian get you started – he knows you can win that battle!

Why Are You Here?

There are as many reasons for wanting to improve your health as there are people seeking help. It’s important that we at BCF understand your reasons, but it’s far more important that YOU understand your own reasons.

Do you want to fit back into clothes you have outgrown? Do you need to lower your blood pressure? Do you want to compete in an upcoming event? Are you a hiking enthusiast, and wish to improve your stamina? Do you want to lower your risk for certain diseases?

Keeping those reasons at the forefront of your mind will help you achieve your goals. I have my list of reasons on my daily “to do” list, and I review them every time I feel discouraged. Every reason I have matters to me a great deal, and when I focus on them, it’s easier to say no to cookies, and shoot for two more repetitions with my dumbbells.

Make your list! Read it every day!