Fitness Notes with Kam Hogan

Fitness Notes with Kam Hogan

Kam Hogan, Certified Crossfit Level 1 Instructor, Certified Kettlebell Instructor, Personal Trainer

Having a goal is taking a dream and doing the work to make it a reality. When we set goals, we are inspired, excited and engaged. The challenge isn’t in having the enthusiasm to create the goal but rather in maintaining the enthusiasm required to achieve that goal. Is your goal to run a marathon? To climb a set of stairs without getting tired?  Doing a pull-up?

With these helpful tips, you can do it with the right mindset towards using goals to turn your dreams into reality.


If you don’t know where you are coming from, it is tough to know where you are going and to recognize (and celebrate) the milestones along the way.Take your measurements, benchmark your fitness and hop on the scale to see where you are at. Use the SMART goal setting format to make clear goals: Your goal should be Specific, Measurable, Attainable, Realistic and Time-bound.


Specific: I want to start doing Zumba
Measurable: I will start attending Zumba classes at RC 2-3 x/week;
Attainable: I work within walking distance to RC to take Zumba classes;
Realistic: On days that I am busy, I will take my gym clothes with me and carpool or drive to RC;
Time-Bound: I will try this for 3 months to see how I do

2. Make a plan

You know your starting point, you know your destination. You have made a plan.  Now it is time to decide how you will arrive at your goal. You want to lose weight? How much work will it take to lose the weight?  Commit to your plan and allow yourself the flexibility to adjust the plan according to your goal.  Change the statement, “I want to achieve my goal” to “I will achieve my goal”.  Own your plan and be accountable to yourself. Visualize it and believe in yourself.

3. Don’t walk before you can run…literally.

Know yourself and your ability. The member next to you on the treadmill may be sprinting on an incline, but if you have trouble running for one minute without stopping, resist the urge to run like the wind.Pushing yourself is a good thing but overdoing it to the point of injury isn’t going to get you closer to your goal.Patience, perseverance and focusing on your plan one step at a time will get you there.

4. Support Yourself

If going to the gym intimidates you, there are many solutions to help you feel more comfortable as you move towards your fitness goals. Sign up for a weight room orientation, or better yet, get a trainer to start you off on the right foot. If you have friends who share similar interests, go to fitness classes together or workout together.  As you progress towards your goal, any time you feel like you might negate your progress, remember that it is a choice.  Every day you have thousands of opportunities to make choices that will shape your success.  You have a choice to hit that Zumba class and get moving or you have a choice to stay home all week watching rom-coms on Netflix and eating poutine every night for dinner… with extra cheese.  The choice is yours!

5. Let go of the Negative and Stay with the Positive

Rome wasn’t built in a day so understand that your goal will take time as well.  Stay positive!  Give yourself credit for making a plan and sticking to it!  The 20 pounds that you are going to lose in 6 months (perhaps by doing weight training and cardio 5 times per week while eating healthier and enlisting the aid of a trainer = SMART), took some time to get there so be kind to yourself as you work towards your goal.  Along the way, maybe you will even leave some negative habits behind and replace them with positive ones.