Receive 50% off your first personal training session!
And get other great first-time benefits!

Even if you already belong to a gym, you can still work out with our personal trainers without paying any additional membership fees or initiation fees.

Just complete this form or call us at 212-255-5842, and let’s get started!

Do your goals typically go unmet? 　

There are more people used to failing at goals than there are people used to finding success. This is why those working in the self help industry are making a killing today. 　

The problem is the strategies typically used in the self help industry fail more often then they succeed. 　Personal trainers in NYC see it all too often.

The “Yale Goal Study” is often cited as proof that goal setting really works. In the 1950s researchers asked the graduating class of Yale if they had set goals that they wanted to accomplish in the next phases of their life. Only 3% of the class had done so. When researchers contacted members of the class 20 years later they discovered that the 3% of the class that had written down goals was wealthier than all of the others in the class put together.

That would speak very well for the art of goal setting…if only the story were true! 　

You can look through many different self help books and listen to many different motivational speakers referring to the Yale Goal Study, but it was never a real study.

One person who does know about the art of goal setting is Richard Wiseman.

He is a psychologist turned bestselling author who made it his mission to respond to the many illegitimate self help strategies being used today. He did tons of research and came up with a no-fail system for setting and achieving goals. 　

Wiseman’s book, 59 Seconds Change Your Life in Under a Minute, revealed five “Do This” strategies that are successful and five “Not That” strategies that are unsuccessful. They are listed right here for your benefit.

Do This: Set out the instructions with detailed steps.

Successful goal planning requires a plan that lists detailed steps that will lead up to accomplishment. 　If you aren’t sure how to do this, discuss it with one of our in home personal trainers in NYC for help.

Each of those goals must then be broken down into sub-goals that can be measured and which have a timeline attached. These sub-goals must be very specific.

a.. Not That Find someone you look up to and use them as inspiration for achieving your own goals.

No matter how much you admire someone else, that admiration will never be strong enough to keep your motivation high to achieve personal goals.

Studies have proven this.

Do This: Let others know what your goals are and that you are really going for them.

If you are serious about reaching your goal you won’t hide it from others.

Put it out there to your friends and family members so they can see you progress.

There are two reasons this strategy really works. The first comes down to pride. Once you tell everyone you are going to achieve this goal, you don’t want to publicly embarrass yourself with a failure. The second reason comes down to support. Once others know what you are doing they can support you in a very powerful way. Just having someone rooting for you can make a world of difference when the goal gets hard.

a.. Not That Focus on the bad elements of the goal achieving process.

Don’t focus on the bad things so much that they become a reality you have to live with. The mind is a powerful thing.

Do This: Keep your mind tuned to the positive elements of achieving your goal.

Keep the benefits of success close in mind so there is no room for the negatives.

List all the ways your life will be improved once this goal is accomplished.

Keep this list close at hand when you start to doubt or negative thoughts start to take over.

a.. Not That Negativity is forced out of mind.

Learn to deal with reality and the changes you have to make to be successful. This is more effective than trying to mentally resist the chocolate cake.

Do This: Use a reward system to acknowledge progress.

Studies have proven that people who reward themselves along the way are more successful.

The rewards should be unrelated to your goals or should help you reach your goals. If you reward yourself with cheesecake for losing ten pounds it will become harder to lose the next ten pounds.

a.. Not That Depend on willpower to get you through.

There is a reason most people struggle with willpower. It simply isn’t enough to bring success.

Do This: Set up a recording system to monitor progress.

Put your step-by-step plans, sub-goals, rewards and other program elements down on paper. This makes them real.

Set up a place to record your progress over time either in a notebook, in a computer file, or on a board somewhere in your home. This is a tremendous source of motivation.

a.. Not That Spend time imagining life after achieving your goal.

You cannot make the dream come true without real action. Thinking about how great life will be is unproductive.

Contact our personal trainers in NYC today if you are ready to put your goals into action. This is the only thing that will make the daydream your reality.

If you have trouble procrastinating or putting off your workouts until they never happen, there is a way to psych yourself up. Just make yourself get in the gym and start the workout. The trick is that those first few minutes trigger your desire to complete the workout. Getting started is the hardest part.

Sign up for your 50% Off Introductory Session by calling (212) 255-5842 or visit our website at www.methodfitness.com

Receive 50% off your first personal training session!
And get other great first-time benefits!

Even if you already belong to a gym, you can still work out with our personal trainers without paying any additional membership fees or initiation fees.

Just complete this form or call us at 212-255-5842, and let’s get started!

Every day people come into our fitness boot camps for women full of excitement to start losing weight, getting healthier, and seeing real changes in the shape of their bodies. They are all pumped and have serious fitness plans all set. They are ready for action! So, why is it that after a few sessions many of these women start to drop off, never to be seen again? Why is it that we get a surge of participants for our weight loss boot camps around the turn of a new year when New Year’s resolutions are hot, but half of those new-recruits or less remain come March or April?

It’s because people have an uncanny knack of sabotaging their own fitness plans. Sometimes the sabotage starts from the moment they set the plans in motion. As they walk into our fitness boot camps for women full of hope and motivation, they are unknowingly working against themselves. Let’s consider exactly how they sabotage themselves so you can avoid their mistakes at all costs.

#1 Sabotage Sin: Their goals are unrealistic.

If you set goals that you cannot possibly reach you are setting yourself up for failure before you even take action to give it a try. All too often we get new members in our fitness boot camps for women who are just setting their goals too high. They are trying to push themselves to the extremes to see fast results, but in the end they burn out before any real progress can be made. If you want to be successful with your fitness plan, make sure that your goals are realistic. It’s great to give yourself something to reach for and really challenge yourself with, but make sure it is possible to achieve your plan without killing yourself in the process or making sacrifices you aren’t really ready to make.

#2 Sabotage Sin: They get trapped in all-or-nothing thinking.

This is something else that becomes apparent with some people in our weight loss boot camps. They think they have to do the entire workout at top intensity, completing the most intense versions of every movement, or it isn’t worth attending. In their mind they have to go all out and kill themselves or completely stay home. There is no middle ground. There are going to be days when you just don’t want to attend a fitness boot camp for women. Some days you will be dragging your feet as if they are made of lead, and that is okay. What’s important is that you get to your weight loss boot camp regardless. It’s the discipline and commitment of being there at all that counts on those rough days. If you stay home because you can’t give it your all, it will only be harder to drag yourself there the next day. Remember, fitness is not an all-or-nothing plan. It’s a plan that requires just getting the job done whether your heart is in it or not.

#3 Sabotage Sin: They follow a great workout up with horrible foods.

Attending fitness boot camps for women is an awesome thing for your body, but if you are eating a greasy McMuffin on your way to the workout or filling up at the buffet later in the day, you are holding your body back. You are undoing much of the progress that was made toward a healthier body. You are making it more difficult for your body to move through the next boot camp.

Life can be stressful, and there are many unhealthy ways to combat stress. Instead of eating or drinking your way back into happiness, people under stress should think of positive ways to relieve this built up tension. One of the best ways to relieve stress is by getting a professional massage.

A massage spa will be able to give you the massage treatments that you need. Those that work at the spa can recommend the best type of massage for your situation. The benefits of receiving a massage are physical as well as emotional. A massage can open up blood vessels for better circulation, relax tensed muscles, increase the overall blood supply to muscles and organs for more efficiency, and increase the elimination of toxins and waste from the body.

A massage can also improve a person’s emotional well being. Massages feel great and can make a person temporarily forget their problems of the day. Quiet music or incense may also be requested during the massage for a deeper level of relaxation.

If you have never gone to a massage spa before, getting that first massage may make you nervous. But you can expect complete professionalism and courtesy from a spa that hires licensed massage therapists. Before the massage you will be asked about any medical conditions that could benefit from or hinder the massage process. This information can also be used to determine what type of massage you need. Then you will be shown the massage room and given a sheet that covers most of your body. The masseuse will then return and begin the massage. This process will take anywhere from 30 to 90 minutes.

If you enjoy that first massage additional appointments can be made. Most massage therapists recommend that a person receive a massage every 4 to 6 weeks. If stress is a large part of you life, a massage may be needed at shorter intervals to keep the stress from building up. No matter how often you need to go, getting a massage is worth the time and effort to relieve stress, improve circulation, and have a better chance of fighting stress in the future.

A trip to the spa can seem like a decadent luxury, but going to a spa for regular massages with a well-trained massage therapist can be a great way to maintain and improve health. Most obviously, going for massages at a spa promotes relaxation and a sense of well-being, which can positively impact overall health. Getting regular massages has even been shown to reduce symptoms of anxiety in people with diagnosed anxiety disorders. But massage services at the spa are about much more than mental and physical relaxation.

The direct physical benefits of massage can be seen in almost all of the body systems. The lymphatic system, which carries waste away from the organs, doesn’t operate like the circulatory system, but rather moves lymph through contractions of the skeletal muscles. Since massage focuses on manipulating the skeletal muscles, it can help to cleanse your body by stimulating the lymphatic system. Massages are also an important tool for increasing circulation, helping to nourish every cell in the body.

Regular visits with a qualified therapist provide a gentle, impact free way of improving muscle and joint flexibility, which can be especially useful for older or injured individuals unable to perform high-stress exercises. It is recommended that athletes get regular massages, as they can alleviate and prevent muscle injury and spasms. For those suffering from chronic pain, arthritis, sciatica, or other chronic conditions, massage offers a great method of pain management that is an alternative to drugs. Not all conditions can be improved by massage, and in some cases it is not recommended, so it is important to call the spa and speak to a therapist ahead of time.

Going to a spa that offers massage services along with other relaxation services can be especially beneficial. Having other spa treatments, especially saunas, can help deepen relaxation and maximize the positive benefits of massage. Just remember that going to the spa for a massage is far more than a luxury; it can be a great part of anyone’s wellness plan.

Please visit our massage services page or contact our Fitness Center and Spa at
212-261-5903 to book your massage today.