Archive for January 2016

Coach’s Corner – January 2016


3 Tips for your BEST 2016

We all have high hopes at the start of each year, but how often do we actually achieve our goals?


Do you even set goals?


Well, if you don’t set goals each year, I’m here to tell you that you should.  And setting goals is one thing, but actually achieving them is another.  So here are 3 tips to help you achieve your goals in 2016 and an action step for you to take.


1. Write Them Down – If you don’t write your goals down, then they aren’t goals, they are ideas.  I like to write mine on a notecard and keep them in my pocket or by my bed and read them each day.  The more you read your goals, the more they stay on your mind and direct your daily actions.

Action Step: Write down the 5 things that you will achieve this year to make 2016 your BEST YEAR EVER


2. Make A Plan – Failing to plan is planning to fail.  We’ve all heard that one, right?  There’s a reason we’ve all heard it……because it’s true!  Very few people in this world are lucky enough to have things fall into their lap.  And if they do have things fall into their lap, it’s usually because they’ve been working hard to put themselves in the right place at the right time.  You need to come up with a plan for each of your goals.  Just remember, no plan is ever perfect, it can and should change frequently.  But you can’t get moving in the right direction without starting to move.

Action Step: For each of your goals in step one, create some action steps you need to do to make them happen


3. Talk Positively – The power of positive self talk is…..well…..POWERFUL!  You see, as Todd Durkin says, your thoughts become your words, your words become your actions and your actions become your character.  So what you say has a huge impact on what you do.  If your goal is to get a new job this year, you need to tell yourself over and over, “I WILL get a new job this year!”  If you want to get strong and lean, tell yourself “I AM strong and lean”.  Make it your decree and say it over and over to yourself

Action Step: Create a decree for each of your goals and repeat that decree to yourself at least once each day.


Use the tips above and make this the year you finally achieve your goals.



Focus on Nutrition with Kim – January 2016

Happy New Year Everyone!


I hope you all had a wonderful holiday filled with good times and even a few goodies. Hopefully you were all able to stay on track with your eating and exercise. If not, it’s ok, move forward. Sweets, carbs and alcohol go hand in hand with holiday festivities. Now that the holidays are over, you may be tempted to drastically cut out carbs to make up for ‘being bad’. I am here to tell you to put the past behind you and here’s why:


You will need carbs (good ones) to reach your next goal. To get there you will need to increase your intensity when you workout. Low carb diets are not compatible with optimal exercise performance. Your body prefers carbohydrates during exercise. Reduced carbohydrate diets (below 40% of total Calories) cause the body to utilize other nutrients resulting in poor performance, poor recovery, weakness and reduction in metabolic rate. Adequate carbohydrate intake helps to spare protein and maintain muscle.


Good Carbs vs. Bad Carbs


Carbohydrates themselves are not fattening.


Anything with excess Calories is fattening. The key is to eat the right type, the right amount, at the right time.


In studying the relationship between carbohydrate and fat metabolism during exercise, exercise physiologist have found that during the first 15 minutes of exercise, carbohydrates help prime skeletal muscle for efficient fat burning.


Eating small amounts of low-glycemic carbohydrates (high fiber/whole grain/low-sugar) before exercise can help with weight loss. Remember this saying: Fat burns in a carbohydrate flame!


Also, follow these guidelines:

  1. Know your target Calories for the day and be consistent
  2. Make at least 40% of your diet whole grains, fruits and veggies
  3. Eat 1-2 servings of good carbs 1-2 hours before your workout
  4. Eat 2-3 servings of good carbs within 1 hour of finishing your workout for proper recovery (protect those hard-earned muscle fibers)
  5. Bring the intensity at your workouts

– Kim Brown, Registered Dietician

January Member of the Month Spotlight – Declan Kavanagh

January Member of the Month Spotlight – Declan Kavanagh


Declan chubbyDeclan Kavanagh

I am so excited to announce that the January Member of the Month is Declan Kavanagh!


Declan has been with Forever Fit SCV for almost 2 years now and is stronger and healthier than he’s ever been, even as a collegiate swimmer!


In the time that Declan has been with Forever Fit SCV, I have come to know him quite well.  I can honestly say that he is one of the most caring, helpful people you will ever meet….plus he has some great stories!  If you need some advice, Declan is always there to offer an encouraging word and help you out. And if we had a welcoming committee, he would surely head that up!


Declan is one of the biggest success stories we have at Forever Fit SCV and he’s done it all by making simple lifestyle changes.  He still enjoys the foods he loves, has alcohol on occasion and eats carbs.  And in doing so has lost over 50 pounds, is no longer at risk for diabetes and has totally shocked his doctor!

Declan working on his balanceWorking with the family


Declan knows that slow and steady wins the race and continues to improve each and every day.  I was able to catch up with him to find out how he’s been so successful and here’s what he had to say:

Craig: When did you start training at Forever Fit SCV?

Declan: My personal physician advised me to make some serious lifestyle changes.  I saw the changes with my daughter and wife, that was enough proof for me that Forever Fit SCV could help me.


Craig: What has made you so successful at Forever Fit SCV?

Declan: Incredible results with Coach Shinkarik within 120 days made me more committed.  Then, having to go buy a new wardrobe is enough incentive to Keep Makin’ Changes at Forever Fit SCV


Craig: What is the biggest obstacle you have had to overcome during your fitness transformation?

Declan: Following Coach Shinkarik’s instructions.  Eating healthy, staying hydrated.


Craig: What advice would you offer to others who are just starting out on their fitness journey or have hit a road-block?

Declan: JUST DO IT!  Believe in yourself.  Your Forever Fit SCV Family will keep supporting your goal to Keep Makin’ Changes.


Craig: What drives you to ‘KEEP MAKIN’ CHANGES’?

Declan: Staying Alive Past 2056!

Declan the Goofball