2019 Rameltdown Fitness

July 25, 2019

January 9, 2019

April 3, 2018

February 21, 2018

Please reload

Recent Posts

welcome to RaMeltdown Fitness! (first blog)

January 31, 2017

Please reload

Featured Posts


January 9, 2019




    You see most of your friends post this on their page; "New Year, New Me!" or "This is MY year"!  


    But, here's the problem.......depending on one's goals, very few are able to make it past the end of January. New members at the gym go once or twice ever, overall class attendance will decrease before the end of the second week of the semester, and many will fall right back into debt after paying off one of their credit cards. It's a repeated cycle that unfortunately will make goals take a back seat and never meet their "New Years Resolutions".


   May I suggest a strategy that can assist. This will be broken down in simple steps that I implement to this day;


1. WRITE IT DOWN. Want to lose weight? Spend more time with family? Or be debt free? write it down! Take a piece of paper, and right your main goal(s) at the top of the page. putting this on paper and in the middle and top of the page will make your goal a PRIORITY. It's all about your mental approach and intentionality, which I'll explain further in step 2. 


2. WRITE DOWN SUB-GOALS AND TARGET DATE OF COMPLETION. Setting the goal of losing 60 lbs in 30 days is UNREALISTIC! You'd be surprised how many consultations I get where the potential client says they want to lose an insane amount of weight in a small period of time. Now back to that piece of paper; create realistic/timely goals and break it down by quarters or monthly sub-goals. For example:




                                                         LOSE 60 lbs (Weight Loss)



6 Months lose 60 lbs (10 lbs a month, 2.5 lbs a week)


1/1/20: 200 lbs 

1/8/20: 197.5 lbs

1/15/20: 195 lbs

1/22/20: 192.5 lbs

1/30/20: 190 lbs 



This will Lead me to my step 3:


3. BREAK IT DOWN. Notice in my example Underneath the main title of my goal I split it up into my sub-goals and I dated the completed days of meeting those sub-goals. In this case; you list the deadline to meet your sub-goal and ON THAT DATE, write down the result. Since I managed to lose exactly 2.5 lbs a week for the month of January 2020, I was able to meet my monthly goal of 10 pounds. I'm starting off on the right foot! If you fall off and only lose 7 or 9 out of the 10 lbs, than it's ok. Still list it. It will give you enough motivation to carry you through to the next and work harder. 



This system can also be used with any other goals (of course, I use weight loss as an example since I'm a health and wellness coach). So get to it and the best of luck!




- Ramel Feliz



Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags