Arm and Shoulder Workout and SMART Goal Writing for Dummies.

Happy Sunday, ya’ll!

I ❤ Sunday’s during school vacation. It’s so fabulous to wake up and know I have a WHOLE week off ahead of me! Wahoo!

I wanted to talk a little bit about goals. Through my training as a speech pathologist and personal trainer, I have learned that being goal oriented is incredibly important. Having a goal in mind can help motivate you to work harder and stay focused, but I have also learned that that can be a double edged sword. If goals in mind are way too difficult, motivation can waver when results are not as fast as you would like. Writing appropriate goals can be challenging and a bit of a downer if you’re anything like me and want instant gratification! Most people have goals that are too broad (“I want to get fit!” “I want to tone!”) or unattainable (“I want to lose 10 lbs this week!” “I want to be a fitness model in a month!”). Listen, we all want results, and we all want them now. I get it, I was that way. However, that’s just not how the human body works. Many professions (both of mine included) use the SMART Goal model. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely. This means that goals have to be thought out. For example “I want to get fit!” is not a SMART goal, but “I want to increase my bicep curl weight by 5% in 2 months” is SMART. “I want to get skinny” is not SMART, but “I want to decrease my body fat percentage by 2% in 1 month” is SMART. See the difference? Thinking this way can help narrow your vision of what you really want.

In addition to SMART goals, some people even add -ER for  Evaluate and Reevaluate. Evaluation of your progress is incredibly important and, in my opinion, is a crucial part of any fitness plan. We all look at ourselves in the mirror every day, and when we are working toward a goal, it can difficult to take an objective stance every morning. Taking measurements, progress pictures, measuring body fat % once a month or so can be great ways see where your progress stands. This has been incredibly helpful in my journey toward fitness and hopefully it can help you too!

Try not to focus on those “trouble areas” every day. Your body is amazing, no matter what it looks like today. Down on yourself? Give yourself a compliment and move on. You rock, I swear!

Anyway, yesterday Chris and I did this arm and shoulder giant set workout. My arms were absolutely dead at the end and I had to edit out like a thousand photos because we were both so shaky! Woo! Love that!

Arm and Shoulder Giant Set Workout

  • Difficulty: intermediate-advanced
  • Print

Complete each giant set 3 times through with 1 minute of rest between sets. For more information on giant sets, see this post.


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Check out them White Girl Legs! Whoa.  Can’t wait for some Jamaica sunshine in 3 days!

Also, my therapist sent me this picture the other day and I just had to share it:


That’s it for me today! Get out there and make it a fab Sunday!

xo R


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