The best way to achieve your fitness goals in 2013 - WDRB 41 Louisville News

The best way to achieve your fitness goals in 2013

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It's a new year, and that resolution to get healthy may seem daunting. Exercise Physiologist and Certified Personal Trainer Carlos Rivas uses PACK to create goals to get healthy.

5 Characteristics of Effective Goal Setting for a New You

P-Positive:  Goals must be framed in positive terms.  We are better at approaching what we want than avoiding what we do not want.  Example: focus on eating healthier foods instead of giving up unhealthy foods. 

A-Attainable: Make sure you can do what you are setting out to do.  Sixty minutes of cardiovascular activity per day may be ideal, but you may need to start with just 10 minutes per day and progress as your fitness level improves over time.

C- Challenging:  Your goal should push you to extend yourself beyond where you already are. You will want to prevent boredom and keep challenging yourself to accomplish. Example: Add weight training to your exercise routine.

T-Time limited:  Your goals need deadlines, due dates and payoff schedules. You will need to accomplish some specific short term goals, intermediate goals, along with long term goals. This simple strategy will help your larger goals seem less daunting and keep you focused on accomplishing smaller goals along the way.

Remember to keep your strategies and goals flexible, because nothing stays the same.  You must be able to adapt to challenging circumstances such as unexpected stressful events or special occasions.    Make sure you build up some good stress management habits and tools to help you stay motivated to change. 

About Carlos Rivas:

Carlos Rivas, MS, CSCS is the Director of Fitness and Wellness Operations @ Proformance Fitness and FitCorp.  He holds bachelor's degrees in Exercise science and Sports Medicine and a Masters degree in Exercise Physiology.

Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, fitness editor for Kentuckiana Health and Fitness  Magazine, conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to Ms. America Program, and has more than 15,000 hours of personal training experience.

Carlos can be reached by e-mail: or 502.741.9428 For more information regarding highly individualized personal training and wellness programs visit our website at


2041 River Road

Louisville, KY 40206

(502) 895-3472

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