Welcome back to The Daily Dumbbell, the newsletter that fires you up like a '99 workout DVD. But, hey, we're no Jillian Michaels - we won't snatch your cash and fib about those 6-week abs. 😉

Speaking of getting abs in 6 weeks, today we’re going to talk about the importance of making realistic goals.

Goals, Sacrifices, and Honest Conversations 💭

It's Throwback Thursday, and today we're diving into a topic that we all need to hear - being honest with ourselves about our goals and the sacrifices they require. No, we aren’t here to kill your dreams. We’re here to be the supportive air beneath your fitness wings. To clap you on the back really hard right before your PR attempt to get your adrenaline going.

It all started with a podcast featuring a CrossFit coach who shared a simple yet profound insight into the world of goal-setting.

Picture this: eager clients coming to him every day, dreaming of making it to the CrossFit Games. They were filled with ambition and fire, but they didn't fully understand the level of sacrifice it takes to get there. We're talking 30+ hours of workouts each week, multiple massages and PT sessions to stay healthy, 9 hours of sleep each night, and a rigorous nutrition plan.

Instead of turning them away, this coach would ask his clients, "How much are you willing to do?"

A question that forced them to take an honest look at themselves and their goals. What’s more, it turned out most of them didn’t actually have any attachment to the games themselves. They just wanted to be in elite shape. From there, he'd help them reverse engineer a more reasonable goal that they were more likely to achieve. Pretty genius, right?

So, how does this apply to all of us?

First, let's acknowledge that we love big dreams! But it's essential to be realistic about the work and sacrifices required to achieve them. When setting fitness goals, ask yourself these questions:

1. What am I willing to Sacrifice? 🤔 Be honest with yourself about the time, effort, and resources you can realistically invest in your goal. Remember, progress requires some level of sacrifice.

2. What is a reasonable timeline for my goal? ⌛ We all want results yesterday, but change takes time. Set a realistic timeframe for achieving your goal, and break it down into smaller, manageable milestones.

3. Do I have the support I need? 👥 Whether it's a workout buddy, a personal trainer, or a supportive community like ours, having the right support system can make all the difference in your journey.

So today, let's take a moment to reflect on our goals and be honest with ourselves about what it will take to get there. Is the sacrifice required worth it to us? By doing this, we'll set ourselves up for success and avoid disappointment.

Keep dreaming big, fam! We're here to support you every step of the way. 🌟

P.s. If you have a goal and you’re unsure of what’s required, reach out. We can break it down together and see if it’s something you willing and able to do!

Lets take a stroll down memory lane for Throwback Thursday. This week we’re throwing it back about 20 years…

*quiet synth drums slowly getting louder*

Fat Blast From the Past

The Rise and Fall of the Fitness DVD Phenomenon

Remember the good ol' days when fitness DVDs were all the rage? Billy Blanks and Jillian Michaels faces and abs were staring back at you from every stand in the grocery store. Promising you rock hard abs, or buns of steel in just 6 weeks! While those DVDs might now be used as coasters, (we personally hope they’re in a landfill somewhere) there was a time when they were the hottest ticket in town.

Back in their heyday, fitness DVDs promised an easy-peasy way to get ripped right in your living room. With pumped-up instructors and a smorgasbord of routines, it seemed like the ultimate gym-avoidance strategy. But as time marched on, it became painfully clear that these workouts had a glaring Achilles' heel: progressive overload was nowhere to be found.

You see, progressive overload is the secret sauce of muscle growth and strength gains. Which means it’s the secret to seeing any change in your body.

To truly level up, you need to consistently up the ante in terms of weight or reps. But with just your body weight, a flimsy resistance band, 2lb dumbbells, and a kaleidoscope of ever-changing routines, tracking progress and ensuring steady gains was like herding cats.

Fast forward to today, and those workout DVDs have morphed into the HIIT classes and Zumba dance offs at your local gym. And while it's awesome to get your groove on and exercise in any way that floats your boat, it's crucial to keep your expectations in check when it comes to results.

If you aren’t lifting more weight, for more reps, or using a heavier resistance band and getting more done… you’re not actually making progress.

You’re just flailing around like a wild waving inflatable arm thing outside your local used car dealership. Which might not be a bad idea for a part time job if that’s what you’re after!

As we say good riddance to the golden age of fitness DVDs, let's take a moment to appreciate the lessons they taught us and continue our quest for sustainable, effective fitness. 💪📀🚀