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Fit For Life: Make Your Goal to Do Everything Better

Saturday, January 04, 2014


Do you have a plan to conquer your fitness goals for the New Year?

OK – so here it is the first Saturday of 2014, three days of the new year have past us already and you haven't started working on those resolutions yet? You tell yourself you will start fresh on Monday. Right? Probably not…and if you do start, how long will it last?

Why does this happen if our intentions are strong and positive at the time? Why do we even set these goals? Is it the feeling of starting a new year? Is it the stress of the rat race holiday season that makes us want change? Are there a lot of things wrong with your life that you need to change? Whatever the reason we make resolutions, the reason we don't stick to them is that the goals we set are usually too difficult and unrealistic. It sounds great at the time - "I am going to lose 20 pounds”, or “I am going to make more money, beat all my personal records, stop smoking”, etc. etc. The problem is that we make these big promises to ourselves with no plan to conquer them.

What’s Your Plan?

Every feat we accomplish needs to have a plan. If you fail to plan, then plan to fail. This philosophy, I have learned, is the gold standard to success. In order to accomplish what you set out to do, you need to make a list. A step-by-step process that gives you a clear path to your finish line. Otherwise you are going to haphazardly attempt these goals, and likely fail. So, don’t place these stresses and unattainable expectations on yourself.

My suggestion to you is to set a few small, realistic attainable goals, and accomplish those before you make new ones. Give yourself a success, right out of the box. Instead of losing 20 pounds, lose the first five, then alter your plan and lose 5 more. Or instead of totally quitting smoking, cut your intake in 1/2, then 1/2 the next week, until your ultimate goal is reached.

Do Everything Better

Personally, I like to make goals that have the probability to be successful. Here’s my best resolution for you – it’s truly attainable, it’s easy to set your sights on – “Do Everything Better”. I am always trying to be a better coach and trainer, so my first resolution or goal is to attend a particular conference soon, and learn more things. This is easy to do, but I have to plan for it, and the results will be guaranteed. Another goal – one you might share with me – is to increase my income. So, my plan starts with marketing myself better, attend business seminars, and the right networking events. This is an attainable goal that will likely net results – if I stay with my plan, and cross off each small step I make.

Guarantee Your Success

So instead of restructuring your whole life, just try to do everything better that you are doing now. Eat better, sleep better, work better, listen better, etc. I tell potential clients that regardless of your ability, age, weight, and/or sport you play, I can make you better. You will be stronger, move better eat better lift better and become a more effective person physically. I don't give false hope, or set unrealistic goals, just guaranteed improvement. Happy New Year and remember the goal – the goal is to Be Better!


Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt:[email protected], check out his website atwww.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.


Related Slideshow: New England’s Healthiest States 2013

The United Health Foundation recently released its 2013 annual reoprt: America's Health Rankings, which provides a comparative state by state analysis of several health measures to provide a comprehensive perspective of our nation's health issues. See how the New England states rank in the slides below.



All Outcomes Rank: Outcomes represent what has already occurred, either through death, disease or missed days due to illness. In America's Health Rankings, outcomes include prevalence of diabetes, number of poor mental or physical health days in last 30 days, health disparity, infant mortality rate, cardiovascular death rate, cancer death rate and premature death. Outcomes account for 25% of the final ranking.

Determinants Rank: Determinants represent those actions that can affect the future health of the population. For clarity, determinants are divided into four groups: Behaviors, Community and Environment, Public and Health Policies, and Clinical Care. These four groups of measures influence the health outcomes of the population in a state, and improving these inputs will improve outcomes over time. Most measures are actually a combination of activities in all four groups. 

Diabetes Rank: Based on percent of adults who responded yes to the question "Have you ever been told by a doctor that you have diabetes?" Does not include pre-diabetes or diabetes during pregnancy.

Smoking Rank: Based on percentage of adults who are current smokers (self-report smoking at least 100 cigarettes in their lifetime and currently smoke).

Obesity Rank: Based on percentage of adults who are obese, with a body mass index (BMI) of 30.0 or higher.

Source: http://www.americashealthrankings.org/

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6. Rhode Island

Overall Rank: 19

Outcomes Rank: 30

Determinants Rank: 13

Diabetes Rank: 26

Smoking Rank: 14

Obesity Rank: 13



1. Low prevalence of obesity

2. High immunization coverage among adolescents

3. Ready availability of primary care physicians  


1.High rate of drug deaths

2. High rate of preventable hospitalizations

3. Large disparity in heath status by educational attainment

Source: http://www.americashealthrankings.org/RI

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5. Maine

Overall Rank: 16

Outcomes Rank: 25

Determinants Rank: 12

Diabetes Rank: 23

Smoking Rank: 29

Obesity Rank: 28



1. Low violent crime rate

2. Low percentage of uninsured population

3. Low prevalence of low birthweight  


1. High prevalence of binge drinking

2.High rate of cancer deaths

3. Limited availability of dentists

Source: http://www.americashealthrankings.org/ME

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4. Connecticut

Overall Rank: 7

Outcomes Rank: 15

Determinants Rank: 4

Diabetes Rank: 16

Smoking Rank: 4

Obesity Rank: 12



1. Low prevalence of smoking

2. Low incidence of infectious diseases

3. High immunization coverage among children & adolescents  


1. Moderate prevalence of binge drinking

2. Low high school graduation rate

3. Large disparity in health status by educational attainment

Source: http://www.americashealthrankings.org/CT

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3. New Hampshire

Overall Rank: 5

Outcomes Rank: 7

Determinants Rank: 5

Diabetes Rank: 16

Smoking Rank: 11

Obesity Rank: 22



1. Low percentage of children in poverty

2. High immunization coverage among children

3. Low infant mortality rate  


1. High prevalence of binge drinking

2.High incidence of pertussis infections

3. Low per capita public health funding

Source: http://www.americashealthrankings.org/NH

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2. Massachusetts

Overall Rank: 4

Outcomes Rank: 14

Determinants Rank: 3

Diabetes Rank: 10

Smoking Rank: 7

Obesity Rank: 2



1. Low prevalence of obesity

2. Low percentage of uninsured population

3. Ready availability of primary care physicians & dentists  


1. High prevalence of binge drinking

2. High rate of preventable hospitalizations

3. Large disparity in health status by educational attainment

Source: http://www.americashealthrankings.org/MA

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1. Vermont

Overall Rank: 2

Outcomes Rank: 12

Determinants Rank: 1

Diabetes Rank: 4

Smoking Rank: 9

Obesity Rank: 5



1. High rate of high school graduation

2. Low violent crime rate

3. Low percentage of uninsured population  


1. High prevalence of binge drinking

2. Low immunization coverage among children

3. High incidence of pertussis infections

Source: http://www.americashealthrankings.org/VT


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