Making SMART goals is the key to success, so you can apply this same concept to your New Year’s Resolutions. What does SMART stand for?

Specific. Clearly spell out your resolutions and be as specific as possible. Instead of saying, “I want to lose weight”, you should say, “I want to lose 15lbs. by exercising at least 30 minutes a day on most days of the week”. When you are specific with your goals, you are more likely to achieve them.

Measurable. You need to be able to track your progress. Will you use a calendar, a journal, a personal trainer? Once you decide on how you will measure your goal and track your progress, adhere to your system and continue to use it as you get closer to achieving your resolution.

Attainable. You want to set yourself up for success by starting off small. If your resolution is to walk 60 minutes a day, 3 days a week and you live a sedentary lifestyle, you don’t want to go out and walk for 60 minutes on day 1! Start off small and slowly build your way up.

Realistic. Even though you have a resolution you want to achieve, you have to evaluate if you are REALLY ready to put in the work to achieve it. You have to put things into perspective and think about the steps it will take to get you to where you want to be and if you’re willing to take those steps.

Timely. Choosing a deadline is an essential component when making a New Year’s resolution. Are you going to give yourself 3 months, 6 months or a year to achieve your resolution? Whatever time frame you choose, make sure it is realistic to ensure you will make progress and achieve your resolution!

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Take a break from your holiday hustle and bustle and join me in the 1st annual Holiday Hustle Virtual 5K!

Mix things up this holiday season and skip the traffic, parking, crowds and long Porta-Potty lines by completing a virtual race. If races aren't your thing, then use this as a stress reliever from all the holiday madness!

Go at your own pace! Run or walk anytime and anywhere that's convenient for you. Complete your miles in your neighborhood, at the park or even on a treadmill.

Use an easy app to keep track of your distance and time. Join and follow me, your friends and other participants with the free Map My Run/Walk app.


Finisher Medal

What's a race without a medal? The gold and green finisher medal is engraved with the race's information.

Wrist Band

Wear your wrist band as motivation to keep moving after the race.

You Could Win

Completing the race will get you an automatic entry into a drawing for a $50 Visa Gift Card!


1. Sign up and pay the $25 registration fee. Registration ends on Wednesday, December 12th.

2. Complete your miles (5k = 3.107 miles) by Saturday, December 15th.

3. Post your time and a photo on social media (Facebook, Instagram or Twitter) and tag me in it (@ManFrazFitGuru).

4. Winner of the $50 Visa GIft Card will be announced on Monday, December 17th. Read the official Rules & Regulations here.

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It's very simple. If you want a stress-free life, then you have to exercise. There are articles about this all over the internet, like this one here from There have been countless studies conducted that proves this, time and time again, yet people still don't do it. Is it because there's not enough time? No knowledge of what to do or where to start? Just don't feel like it? Probably all these reasons and many more. I don't call them reasons though, I call them excuses. And like I always say, excuses are like an a**, everyone has one!

Finding time to take care of yourself should be a top priority. Exercising doesn't always mean spending hours in the gym. It can be as simple as going for a walk or doing a some exercises during commercial break while you're watching TV. If you just don't feel like it, then so what, do it anyway. If you don't know what to do or where to start, talk to a certified personal trainer, like me!

#stress #fitness #workout

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