Embarking on a fitness journey can be both exciting and challenging. Whether you're aiming to lose weight, build muscle, or improve overall health, reaching your fitness goals requires a strategic and holistic approach. In this blog post, we'll delve into three key elements crucial for achieving success in your fitness endeavors.


1. Clear Goal Setting and Planning

The first step towards reaching any fitness goal is setting clear and realistic objectives. Whether it's shedding a certain number of pounds, increasing muscle mass, or enhancing cardiovascular endurance, having a specific and measurable goal provides a roadmap for your fitness journey. Break down your goal into smaller, achievable milestones. For instance, if weight loss is your target, consider setting weekly or monthly weight loss goals. 

Once your goals are established, create a well-structured workout plan. Outline the types of exercises, frequency, and intensity level that align with your objectives. A study published in the "Journal of Sports Science & Medicine" [source 1] emphasizes the importance of goal setting in enhancing motivation and adherence to exercise programs.

Source 1: [Journal of Sports Science & Medicine - The Impact of Goal Setting on Performance in Collegiate Athletes] (https://www.jssm.org/hf.php?id=jssm-20-139.xml)

2. Consistent Exercise Routine

Consistency is the bedrock of any successful fitness journey. No matter how well-designed your workout plan is, results won't materialize without regular and dedicated effort. Create a workout routine that suits your lifestyle and commitments. Whether it's a three-day-a-week gym session, home workouts, or a combination of both, find a schedule that you can stick to in the long run.

Research published in the "Journal of Behavioral Medicine" [source 2] highlights the positive correlation between exercise consistency and long-term adherence to physical activity. Consistency not only helps build healthy habits but also ensures that you progressively challenge your body, leading to positive changes over time.

Source 2: [Journal of Behavioral Medicine - Exercise program adherence using a 5-kilometer (5K) event as a target] (https://link.springer.com/article/10.1007/s10865-014-9571-3)

3. Balanced Nutrition and Recovery

Exercise alone cannot guarantee success; proper nutrition and adequate recovery play pivotal roles in achieving fitness goals. Fuel your body with the right nutrients, focusing on a balanced diet that includes a mix of proteins, carbohydrates, healthy fats, vitamins, and minerals. Consult with a nutritionist if needed, to ensure your dietary choices align with your fitness objectives.

Additionally, prioritize recovery to allow your body to adapt and grow stronger. Sufficient sleep, hydration, and active recovery techniques are essential. A study in the "Journal of Strength and Conditioning Research" [source 3] emphasizes the importance of recovery strategies in preventing overtraining and promoting optimal performance.

Source 3: [Journal of Strength and Conditioning Research - Recovery strategies in elite sport: how impactful are they?] (https://journals.lww.com/nsca-jscr/Abstract/2018/12000/Recovery_Strategies_in_Elite_Sport__How_Impactful.36.aspx)


Reaching your fitness goals is a multifaceted journey that requires a combination of clear goal setting, consistent exercise routines, and a focus on balanced nutrition and recovery. By incorporating these three essential elements into your fitness plan, you'll not only enhance your chances of success but also foster a sustainable and healthy lifestyle. Remember, progress takes time, so stay committed, stay focused, and celebrate the small victories along the way.

Each month, Legacy Life Fitness will feature an active participant on their journey to building their own legacy.

May Featurette: Joe Comfort

(Q) What is your current occupation, and for how long?

I am a Registered Nurse Supervisor at the University of Missouri Hospital.

(Q) How long have you been working out?

I have been working out with LLF for a little over one year, but I have been working out intermittently over the last 9 years since college.

Q) How do you find the time & motivation for your workouts, on top of a very demanding career?

I work on Friday, Saturday, and Sundays at the hospital, so I have time during the week to work out and the workouts improve my energy and help me focus on my work when I return to take care of patients. 

Q) You’ve been an LLF client for one year. Why do you keep coming?

I like Bryce’s coaching style and motivation. I really enjoy working out with someone who is knowledgeable about the importance of whole life wellness as well as the proper form for lifting.

Q) What are the greatest benefits you've felt from continuing the exercise?

Improved energy, self-confidence, increased strength for my job.

Q) What's your favorite exercise, or type of workout?

I like big weight Olympic style lifts as well as whole-body HIIT training.

Each month, Legacy Life Fitness will feature an active participant on their journey to building their own legacy.

May Featurette: Meet Leslie

(Q) What is your current occupation, and for how long?

I am a freshman government teacher Hickman High School - going on for 19 years!

(Q) How long have you been working out?

21 years.

Q) How do you find the time & motivation for you workouts, on top of being a High school teacher with a very demanding class schedule?

For me, the motivation is providing myself “me” time. I have always worked out before school because I know how easy it is for the day/energy to get away from you. My workouts really help set the tone for my day and my attitude. Even though I am human and there are many mornings
I wake up tired and don’t want to go, I am ALWAYS glad I did. Workouts give me energy that I need for the day. One reason I have maintained this lifestyle is that I love my body, not hate it. I am in competition with myself and do it as a lifestyle not "for a trip, bathing suit, or a life event" I found doing it for isolated reasons only gets isolated, not long term results!

Q) You’ve been an LLF client for about 9 months, why did you start with LLF & why do you keep coming?

Because I have been working out for so long it is easy to get into a rut. One of my dear friends had me come to boot camp with her. Even though I did similar classes at my gym it was nice to have the comradery and differing workouts. It is here that I met Bryce and really enjoyed his style and training and wealth of knowledge that you just can’t get from a website or a book. This is such a personal journey and he has structured my workouts/foods to what my needs are…not the “masses” that they gear the internet articles to.

Q) What are the greatest benefits of consistently working out?

Working out has always made me feel good….now I feel strong! But the greatest benefit is overall health! Working in school it can be a challenge with all the germs (smiles) but working out helps not only my immune system but mental health as well!

Q) What’s your favorite exercise or style of workout?

I love to run (but I am not a fast runner) …it is easy to get lost in my own thoughts and music. But I am finding as my body is responding to the weights I enjoy seeing my body become more sculpted and defined, something I have always wanted and I knew my body needed especially as
I am quickly approaching 50!

Each month, Legacy Life Fitness will feature an active participant on their journey to building their own legacy.

April Featurette: Meet Rachel

(Q) What is your current occupation, and for how long?

I am an educator of young minds (a.k.a. first grade teacher.) I have been teaching at Rock Bridge Elementary for 10 years and counting.

(Q) How long have you been working out?

I have been working out for 8 years on a regular basis after more than 10 years of starting and stopping too many workout routines.

(Q) How do you find the time & motivation for your workouts, on top of being an Elementary school teacher with a very active class?

Working out is my social time with adults after long days at school with busy little people. I plan my week of family time and dinners around my Monday and Wednesday evening boot camp. Also, I know that I will be missed by the other Legacy Life Fitness (LLF) regulars if I don’t hold to my workout commitments. That accountability helps me set myself up for success. In the end, I know that I feel better working out rather than if I don’t. The most important thing for me to do is just show up. Everything else takes care of itself if I do that one simple thing.

(Q) You’ve been a Legacy Life Fitness client for 6 years, why do you keep coming?

I have found a group of people at LLF that I fit in with and can be myself. I don’t have to pretend to be someone I’m not. I can modify when I have to and push where I can and continue on my own physical fitness journey alongside others working on their own goals. I like knowing that I am part of something as unique as LLF is because everyone who wants to be there is important. I would miss not being a part of the LLF community and that is enough to keep me constantly coming back for more. Being a part of such a community has a built=in accountability factor that keeps me focused on my fitness goals.

(Q) What are the greatest benefits from continuing to workout?

My health has become an important focus in my life over the past few years. I know the best way to take care of myself is adopting a lifestyle of healthy eating and exercise. I always feel better after a workout and that helps me make better eating choices in between my workout times. By working out on a regular basis it helps me focus on feeling good making healthy choices, which lead to more healthy choices. It is important for me to be proactive about my physical and mental health.. Working out regularly is the key to my healthy body and mind. I like feeling healthier and stronger and working out does that for me.

(Q) What’s your favorite exercise or style of workout?

I love the strength I feel with lifting. That is my favorite type of workout without a doubt. At LLF I have stepped out of my comfort zone by trying new things at bootcamp. As I think about my best workouts, they are the workouts that I do with people I have gotten to know through LLF.

We get it! “New year, new you!” is just another well-intentioned slogan to motivate you to make a big change this year. But, before we get into some of the depressing stats about New Year’s resolutions, I’m going to ask: Do you really need to create a new version of yourself, or just improve upon your already wonderful self?

According to Forbes.com “...Some estimates say more than 40% of Americans—make New Year's resolutions. But for all the good intentions, only a tiny fraction of us keep our resolutions; University of Scranton research suggests that just 8% of people achieve their New Year's goals.” Despite your good intentions, failure rates suggest “About 22% of resolutions fail after about a week, 40% after a month…” and you don’t want to hear the rest, because I’m not here to bum you out.

At the beginning of 2018, I shared my view of putting a more positive spin on making “resolutions” by focusing on getting the wheels turning, get started moving, and find new ways to improve. There were examples of both qualitative and quantitative fitness goals to help give you a little direction. This year, I want to provide a few additional tips on how you can ensure you stick to your revolutions all year long!

New Year's Revolutions 2019

Keep It Simple

Most people fail because they bite off more than they can handle. Setting too many goals or trying to make too many changes all at once can feel overwhelming and discouraging - to the point of giving up. To keep your goals simple, choose only one or two things to focus on at a time. You can’t change your life all at once, so don’t try too. Recognize that each day of success if a step towards accomplishing your overall goal.

For example: Instead of setting a goal of trying to lose 25 pounds this year, set your sights on trying to lose 1-2 pounds each week.

Be Specific

Having big goals is great, especially when you’re looking at the big picture of creating your legacy. However, large goals can be hard to sustain if they’re not specific enough. Being specific helps make the goal more concrete. Plus, you know exactly what you are going to do every day to help you achieve that lofty goal.

For example:  Instead of resolving to “visit the gym 4 days each week,” refine it to setting goals of attending Bootcamp every Tuesday and Thursday, participating in one group fitness class, and going outside for a long walk or light run.

Be Mindful

Awareness is one of the most critical components for success in any goal. Don’t assume you’re going to remember your revolution two months from now. Write it down on a sticky note for you to see every morning as you’re getting ready for the day. Put a note on your calendar to check-in with yourself once a week to review the goal and track progress. Maybe even share your goal with a like-minded friend who can help keep you engaged - especially when you’re ready to quit. Having awareness of your goal will help to keep motivating you to successfully achieve your resolution.

Did you meet last year’s goal… or did you forget about it by Spring?

You may remember I had created a fitness goal for myself to lift 5,000,000 total pounds by the end of the year. Which, I’m proud to say that I did accomplish! It seemed lofty to begin with, however, I broke it down into simple manageable goals and keep track of it every day, week, and month.  

Here are my goals for 2019:

Fitness Goal: Lift 7,000,000 total pound by the end of 2019. I enjoyed the 5 million goal so much last year, that I choose to do it again. I’m upping the intensity of it this time and feel very confident that I will achieve it.

Personal goal: To continue the personal, daily hard work that it has taken me to get to a point of better happiness.  Often times I reach a comfort level, in several areas of my life, and then I go on cruise control and don’t continue to do the daily work that got me to that point. I realize this causes me to relapse and thus go through the struggle all over again. Not this year.  This is my year to thrive and push harder at creating the best life I can.

There you have it. My 2019 goals to continue growing and achieving bigger and better things.  To help hold each other accountable, I want you to share what your goals, or New Year’s Revolutions, are going to be for 2019. And, how do you plan on achieving them? Give me a shout and let’s make 2019 our best year yet!

This is a guest post from Legacy Life Fitness client, Erica Martin

In terms of practically everything except weight, “gaining” is considered to be a positive event! Someone who’s exclaiming “I’ve gained experience!” is excited to be growing professionally, while someone who has lost their job feels like they’re missing out on that same experience.

Gaining is good. And here’s everything I’ve gained (so far) in 2018:

THIS IS HOW MUCH I’VE GAINED IN 2018

I gained my love for being a mom. This past February, I gave myself permission to start taking antidepressants. After my son was born in 2013, my bright personality was dimmed by hereditary depression and anxiety which I thought I was capable of managing. Throughout 2017 I felt entirely detached for my family and knew I needed to make a change for all of us to thrive. Seeing a professional and asking for medication allowed me to love being a mom!

I gained a new business. On June 1, I launched my very own web development and illustration business, Pixel Jam Digital. This was a terrifying step to take in my career, especially since I was forming my own LLC, hiring outside professionals, and representing my (very) small business in the Columbia Chamber of Commerce - but I did it!

I gained new friends. Becoming an entrepreneur has opened up new connections and allowed me to form new friendships. From work colleagues to clients, I’ve gotten to know some really cool people!

I gained strength. I thoroughly enjoy lifting heavy weights, but the barbell bench press has continued to be my weakest lift. With Bryce’s help, I was finally able to break my own personal record (PR) and press over 100 pounds!

I gained perspective… and a new car. In mid-September, my son and I were in a car accident, made worse because I was at fault. Sadness developed into embarrassment, which snowballed into shame. It took me one full month to gain perspective on the situation, realizing the situation could have been much worse, and I purchased a new car which, I’ll admit, I like even better than the last!

Oh, and I gained 25 pounds. In the hustle-and-bustle of everything else going on, I temporarily let go of my focused nutrition mindset. While this amount of weight is not ideal for my petite 5’2” frame, I’ll admit it’s helped me gain a better relationship with my body, grow stronger fingernails, thicker hair and get more sleep each night. I may have given in more than I intended, but I’m not giving up on my health or my wellness.

2018 has been a busy year. While most of my gains have been celebrated, they have also contributed their fair share of stress. With the support from my family, friends, medication, exercise, and a positive attitude I have been able to keep moving forward - and that’s what health and wellness should be about.

Here’s to gaining and building our legacies this year!

November is the month of not only giving thanks - obviously - but it's an even better time to focus on giving PLANKS! Actually, it's great to do both, which is why the November Challenge is 30 Days of Thanks/Planks Giving! You are welcome to join us in November for a 30 day Plank Challenge. While you’re down in said Plank is a great time to reflect on the many things you have to be thankful for in your life. The time is going to pass quickly so you might as well go ahead and make the most of it.

This group challenge starts on Thursday, November 1 with a 10-second plank. Then day-by-day, you'll work on building your strength as you hold your plank for a little longer each time using the chart below:

5-Minute Plank Challenge

To join in, just start planking! I'll be doing my planks around 7:00 am each day and plan on sharing them via Facebook Live. You are invited to join me in the morning or save the video for later so you don't feel like you're doing them alone. You are also welcome to share your success and your gratitude on the Legacy Life Fitness Facebook page! Now only will this help strengthen your core, but it will also strengthen your positive attitude about life! We all experience life's struggles, but there is also a lot we can be thankful for... sometimes we just need to look a little harder.

This three-week challenge has been designed to keep you focused on building a better you before the holidays. Continuing any “diet” or “cut” for too long can slow your rate of progress, which is why this challenge will be short-and-sweet!

What’s included:

21-Day Legacy Challenge

The 21-Day Legacy Challenge is only $25 per week for all of the custom, hands-on coaching!

Contact Bryce Atkins to sign up for your initial consultation by October 31 to participate!

*Individual results are not guaranteed. Any results achieved are based on individual factors and commitment to the program. Bryce Atkins is a Certified Personal Trainer and Sports Nutritionist, not a doctor or dietician. Each individual assumes all risk by participating in this challenge.

They’re coming: the holidays!

Touted to be the most wonderful time of the year, yet we often end up dreading the rush and stress it brings. Plus, with all the extra food-related celebrations we attend, it’s no wonder some of us gain an annoying 5-10 pounds by the time the clock strikes midnight on the New Year!

Instead of waiting for the major magazines to publish “5 Healthy Holiday Eating Strategies” for you to read an hour before Thanksgiving dinner, shift your mindset to developing those healthy eating strategies now before the holidays hit!

Make Nutrition a Healthy Habit Before the Holidays

Healthy Habit #1: Eat a savory breakfast

Now, the go-to here would be eggs and bacon, but there are so many more options available! Try replacing your milky cereal or breakfast bar with veggies and protein, like pan-seared broccoli, spinach, eggs topped with nutritional yeast. Or, egg “muffins” filled with peppers, mushrooms and sprinkled with cheese.
This savory breakfast will likely keep your hunger at bay a little longer. Plus, this ensures you get at least two large servings of veggies - setting you up for success for the rest of the day.

Healthy Habit #2: Drink more water

Yes, this one gets repeated a lot, because most of us still don’t drink enough water throughout our day. Plus, cooler weather tricks us into thinking we aren’t thirsty and we end up drinking much less than we need. There are so many overlooked benefits of drinking water regularly we don’t think about. Plus with flu season on the way in, we could all use a boost to our immune systems!
In addition to improving your mood, your skin complexion, your energy levels… drinking more water will help flush out the built-up toxins in your body after events when you opt to drink a little more than you normally would.

Healthy Habit #3: Focus on feeling good, not weight loss

It’s so easy to get caught up in thinking about weight loss instead of health gains when trying to improve nutrition and exercise. The number of the scale doesn’t provide the full context of how your body is feeling and operating on a daily basis. Keep moving and following your body’s natural queues of what makes you feel good, versus what slows you down or causes aches. While it’s easier said than done, try focusing on the way you’re feeling rather than your weight.
Focus on positive thoughts and enjoying the journey. Be kind to yourself and try not to beat yourself up. We all have bad days and setbacks but don’t let one bad day or even one overindulgence derail your whole mentality and game plan.

“Celebrate good times, come on!”

When it comes to the celebration itself, enjoy! Take a bite (or two, or five) of your grandmother’s apple pie because you know how hard she worked to make the crust from scratch. Eat your child’s homemade holiday cookies - baked with a lot of love of course - so you can witness the gigantic smile on their face guilt-free. It doesn’t need to be an all-or-nothing affair; you can enjoy the foods you want to in celebration with your friends and family without overindulging.

Take it one step, one holiday at a time!

There's so much excitement happening in September that it's been hard to keep quiet.

Legacy Kids Bootcamp

Saturday, September 15: Legacy Kids Bootcamp

I'm a big believer and supporter of fitness for all ages and excited to be hosting another Legacy Kids Bootcamp! Bring your young ones (ages eight and under) out for a fun morning of fitness-focused games and activities starting at 8:00 am.

Legacy Life Fitness Open House

Sunday, September 30: Open House

After several months of upgrades, paint, sweat and hard work, the Legacy Life Fitness Studio Gym is officially complete and open for business! I couldn't have accomplished this dream without the fabulous support I've received from my family, friends and loyal clients which is why I invite all of you to please join me on Sept. 30 from 1:00 - 3:00 pm for a casual open house. Enjoy "healthy" treats, try out some equipment you may not be familiar with, then stay for a 30-minute Legacy Bootcamp training session at 2:00 pm!

Bootcamp N BBQ

Saturday, October 6: Bootcamp 'n' BBQ

Back for its second year, our annual Bootcamp 'n' BBQ will serve a smokin' good workout followed by delicious, smoked barbeque. Regular bootcamp class fees will apply, plus an additional $5 per person if you're interested in staying for the festivities. Please RSVP to the event on Facebook so I can be sure to serve enough food for everyone in attendance, and leave a comment with the side dish you plan to share.

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Website design and development by Pixel Jam Digital
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© 2024 Legacy Life Fitness
Website design and development by Pixel Jam Digital
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