Performing a Fitness SWOT Analysis

SWOT Analysis. Anyone who’s worked in the corporate world or taken an introductory business management class is probably familiar with this method of analyzing one’s strengths and weaknesses. Commonly used in business, the SWOT is a subjective look at the positive and negative internal factors of a company, as well as the positive and negative factors external to a company. The SWOT can help with goal setting, competitor analysis, marketing, and many other corporate planning strategies.

But the SWOT does not have to belong solely to the corporate domain! We can use the SWOT principles to analyze our own fitness landscape and provide a tool to help us reach our goals. Let’s take a look at each component of SWOT as it relates to fitness, health, and wellness. 

Fitness SWOT Analysis. K. McLaughlin (2013)

Strengths – A strength is a positive, internal factor – meaning something you control and inherent to you. These can be skills, talents, interests, or abilities. Some examples include: cooking, understanding basic nutritional concepts, playing tennis, muscular endurance, grip strength, time management skills. Questions to ask yourself include: 

      • What do you do well (in relation to health/wellness/fitness)?
      • What do others see as your strengths?
      • What behaviors/skills will contribute to your progress?

Weaknesses – A weakness is a negative, internal factor. This would be something that you need to improve upon or an area where you lack skill, knowledge, or ability. Some weaknesses could include: emotional eating, poor upper body strength, or poor stress management skills. Questions to ask yourself include:
      • What could you improve (in relation to health/wellness/fitness)?
      • Where do you have fewer resources (e.g. time, equipment, knowledge, experience)?
      • How can you overcome these?

Opportunities – An opportunity is a positive, external factor – meaning it’s outside of your control and exists in your environment. Opportunities could be people, events, or objects of motivation. Even an interest in something, such as group exercise classes or mixed martial arts, can be included. Some opportunities could include: a charity 5K you’d like to compete in, your best friend who consistently works out, your partner who supports your health initiatives, your personal trainer, a CrossFit gym you’re interested in trying out, a trusted health magazine that inspires/motivates/educates you. Questions to ask yourself include:
      • Who/what in your life motivates you & supports you to be healthier?
      • What interests you (types of exercise, cooking, nutrition)? What would you like to know more about?

Threats – A threat is a negative, external factor. “Threat” is a really harsh word, but in terms of our fitness analysis, let’s think of “threats” as deterrents to our fitness/health goals or something that thwarts our progress. It might even be something temporary in nature, such as bad weather or sickness that could prevent our normal workouts. Some threats could include: the office candy dish, the family member that “shows love” with their rich, buttery, sugar laden baking, 60-hr workweeks. Personally speaking, cupcakes are a huge threat for me! (Note that in our SWOT, the cupcake would not show up as a weakness, since it is not internal; it is an external object, making it a threat. Stress eating or eating out of boredom would be the behavioral weakness leading to the consumption of the cupcake threat.) Questions to ask yourself include:
     • What products, environments, or people could thwart your progress?
     • Can your strengths/opportunities overcome these?

How can you take all of this information and put it together to benefit you? 

1) Do you have a fitness, health, or wellness goal that you’d like to work toward? If so, complete a SWOT with that goal in mind. For example, let’s say you want to lose 10 pounds. What strengths and opportunities will help you reach that goal? Conversely, what weaknesses and threats do you need to be cognizant of so that they don’t sabotage your progress? Any health and fitness goal can benefit from a SWOT, whether it be performance based (e.g. running a half marathon), body-metric based (e.g. reduce fat mass, increase muscle mass, lose weight), or lifestyle based (e.g. eat 5 fruits/vegetables a day, improve stress management skills).

2) If you don’t have a fitness, health, or wellness goal in mind, you can complete a general health and fitness SWOT to determine your strengths and identify areas of improvement. This could then help you formulate a goal you want to work toward.

Whether you’re a novice exerciser or a competitive marathoner, everyone could benefit from thoughtful examination of fitness habits, strengths, and weaknesses. Have you performed a fitness SWOT? Please share your experience below!

Product Review: The Equalizer by Lebert Fitness

Equalizers in Pink

I had my own Black Friday fun last November, scouring fitness equipment websites for great deals on new and exciting "toys."  The two outcomes of that mission were my purchases of the Ultimate Sandbag and the Lebert Fitness Equalizer.

My main interest in the Equalizer was that it was a simple, portable piece of equipment that could help me train my upper body strength through chin-ups and vertical body rows. I was hesitant to spend $100+ on a piece of equipment that would only be useful for 2 exercises. But upon reviewing the website, I saw how functional these 2 simple bars could be. Watch the main video on that page and you'll be inspired by all the exercises that can be done with them.

The Equalizer arrives with the U-shaped bars, tools/materials necessary for assembly, assembly instructions, an instructional DVD with 2 sample workouts, and an exercise poster.

Product Assembly: You do have to attach the crossbar (or feet) to each U-shaped bar. All equipment and tools are provided in the box it's shipped in and total assembly time is approximately 10 minutes. It's best to assemble these on a smooth, flat surface so that you can ensure stability when you tighten the nuts/bolts. Ease of Assembly:  A

Product Quality: The Equalizer bars are very stable if used on a flat, smooth surface. There is a slight "rockiness" or instability when used on carpet. Other reviews that I read commented on this too. As far as the ability to support body weight, they are sturdy and durable and I feel they definitely support my weight (and could support more) when I do dips and push-ups on them. I do find it helpful to wear lifting gloves when using them, to prevent callouses. I am a huge fan of the fact that they come in the color pink. Since I bought mine, they also have debuted a lime green color, in addition to the original bright yellow. Quality Grade: B+

Product Education: The Equalizers come with an exercise poster and instructional DVD, and there are some free materials on the Lebert Fitness website.  However, compared to some other fitness equipment, the educational material and exercise differentiation provided by Lebert Fitness for the Equalizer is limited. You can find additional exercises and workouts via YouTube and by doing a general internet search. However, for the price of this equipment, one would hope to have more training available to maximize the usage and creativity with the Equalizer.  A novice to fitness might be fine with the basic dips, push-ups, squats, lunges, and chin-ups that are included in the instructional materials, but an intermediate or advanced user would easily get bored with these. Granted, a more advanced user may have the knowledge to implement their own exercises, but in my opinion, an innovative piece of fitness equipment is only as good as the training and education provided by the manufacturing company.  Education Grade:  C

Product Usage & Effectiveness: As I mentioned before, my main reason for investing in this equipment was to be able to mimic the movement of a chin-up, with a piece of equipment that had a small footprint and wouldn't have to attach to any house fixtures. I have been pleased with the ability to do chin-ups and vertical body rows, and there is ample ability to increase the complexity and challenge of these exercises as I make improvement. I also enjoy using the bars to stretch, for tricep dips, incline push-ups, and for agility exercises.  However, one must be careful on some agility exercises, as the slight instability of the bars could lead to injury. For example, there is an "over/under" move, where you jump over the bar, then immediately crawl back under it.  I tried this several times and without correct hand placement, your body weight when jumping over can easily tip the bars. Grade for Effectiveness as a Fitness Tool:  A

Summary: The Equalizer's best qualities are that it's portable, easy to store, and creates a virtual playground in your home gym. For the mere fact that I can now add chin-ups to my exercise routine without leaving my house, it was a good investment. However, what makes that investment better are the other exercises that can be done with the Equalizer. It would be beneficial for consumers if the company would add some more training/educational components to their product. I wouldn't recommend the Equalizer as a stand alone piece of training equipment without other pieces to support it and round out one's workout routine, but it is an excellent complementary tool in a fitness toolbox in one's home gym.

Product Review: Ultimate Sandbag

My beautiful PINK Ultimate Sandbag

As mentioned in previous posts, I quit the gym and instead work out on my own at home. Dumbbells and body weight exercises are great and can help one make significant improvement in strength and endurance, but sometimes they can be a bit boring. I'm always on the lookout for new, quality "toys" (aka - fitness equipment) that will fit in my home gym and help me continue to advance my fitness. I found one a few months ago: the Ultimate Sandbag (USB).

I did extensive research prior to purchasing a USB, because they aren't cheap. There are sandbag models available for half the price at the local sports store as well as through Amazon.com. But the reviews of those consistently cited a problem with sand leakage and needing to duct tape the product after a handful of uses. The reviews of the USB NEVER mentioned leakage and after marinating on it a few days, I purchased the Ultimate Sandbag by Josh Henkin.  After using it for a month, I can say it is one of the best fitness investments I've made.

Product Quality: What is a USB? In simple terms, it's a very thick shell in the shape of a duffel bag, with a bunch of handles on all sides of the bag, with several "inner" shells that you fill with sand. (You provide your own sand - $3 for a 40 lb bag at the local home improvement store.) The inner shells have quality seams that are tightly stitched as well as a double velcro system. I've been throwing my bag around for a month now and not one grain of sand has leaked out. In case the inner shells do leak, the outer shell (the "duffel bag" part) has both a zipper and velcro closing, as well as very durable seams. You will not have any loose sand dripping from your USB! USB Quality Grade: A

Product Assembly: The USB arrives with the inner shells, outer shell, a training DVD with 6 workouts, a guide, and then an exercise poster. The instructions on filling and using your USB are easy to follow. Once you purchase your own sand, you carefully fill the inner bags, place them in the larger bag, zip it all up, and you're ready to work out in about 10 minutes. Ease of Assembly: A

Product Education: As mentioned above, you do get a DVD, instruction guide, and wall chart with the purchase of your USB.  Josh Henkin also has several other exercise DVDs and a book available for purchase on his site, which can help you learn USB exercises. But the BEST thing about the Ultimate Sandbag Training system is the FREE content Mr. Henkin provides on his website. Even if you don't purchase a USB, you still have access to blogs, articles, and videos to learn correct sandbag training form, sandbag training principles, and sandbag exercises/workouts. I personally subscribe to his email system and get approximately 3 emails a week with educational information on fitness and sandbags as well as video links to exercise demonstrations or sample workout routines. This is invaluable and in my opinion, what sets Mr. Henkin and the USB system apart from other sandbag products and even other fitness products! Education Grade: A+

Product Usage & Effectiveness: If you're interested in all the benefits of sandbag training, Mr. Henkin presents his case very well on his website. To sum it up, working with a dynamic resistance variable (i.e. the shifting, unpredictable weight of sand) calls on a host of muscles that we may not normally engage while working with a set, stable weight such as a dumbbell or barbell. This in turn enhances our stability and strength, especially in our core. The movements you can do with a sandbag are complex and involve multiple muscles and all body parts, enhancing muscular and cardiovascular endurance and increasing your heart rate while you exercise. Therefore, in one piece of equipment, you're able to train muscular strength and endurance, balance, and cardiovascular strength and endurance.

For example, here are my stats from a 40 minute sandbag workout using the Power Sandbag (with approximately 25 lbs of weight), which involved complexes of lunges, presses, planks, squats, rows, and deadlifts (all with various sandbag grips).

• Total Calorie Burn:  436
• Maximum Heart Rate: 171
• Average Heart Rate: 133
• Time in desired Training Zone (that day, I was shooting for 75%-85% HR): 24 minutes

Those numbers show that the the USB is not only a great tool for developing muscular strength, but that your heart will get a good workout too. Not to mention, it is fun! The varieties of exercises you can do with it are endless, as you can see from the website and the USB YouTube Channel. You won't get bored with your USB.

Grade for Effectiveness as a Fitness Tool: A+

Summary: The USB has been a valuable piece of equipment in spicing up my fitness routine and enhancing my workout progress. My core feels stronger and my strength & power have improved more than I expected in just one month. The USB could be a stand alone piece of equipment in your fitness routine, but I prefer to have it as one piece in my fitness toolbox. The USB is high quality and you'll get great support/education from the USB Team and Mr. Henkin. Depending on the size of sandbag you purchase, you will likely spend around $100 for this piece of equipment. But I do believe the durability and product support from the USB company is worth it. For more information and a look at the types of USBs available, be sure to check out www.ultimatesandbagtraining.com .

Holiday Gift Ideas for the Fitness Enthusiast... or Fitness Newbie

Here are some hot holiday gift ideas for the fitness enthusiast in your life. Whether they're just starting to break a sweat or an avid workout fan, these tools and toys below are excellent additions to anyone's fitness routine. You might even find some things to add to your own holiday wishlist!

BOSU Trainer - This inflatable dome-shaped piece of equipment has a wide range of uses. By adding an unstable surface to your routine exercises, you engage your core, work additional stabilizing muscles, and enhance your balance. Flip the BOSU over (dome-side down) for even more exercise options.  Buying tip: sporting goods stores and Target also sell the BOSU, watch for sales!

Kettlebells - More fun, as well as functional, than a set of dumbbells. The range of movements available to do with a kettlebell are incredibly varied. Due to its' shape and handling, kettlebell exercises are more likely to utilize your whole body and engage your core. Buying tip: don't let the shape fool you, a 10 lb kettlebell will be a challenge for a beginner or intermediate-level fitness buff. For a great workout program - kettlebell + DVD workouts - check out Kettleworx (also sold at Target and sporting goods stores).

Heart Rate Monitor - For those looking to track their progress and monitor their workout intensity. This simple and effective tool will make sure you're training as intensely as you need to be to get results. Buying tip: there are several forms to choose from. While some heart rate monitors boast they can track heart rate through a touch screen on a watch, that's not always the most practical if you're in an intense workout. While it does take getting used to, a chest strap monitor with corresponding watch (readout) may be more efficient and effective.

Foam Roller - Myofascial release is just a fitness-nerd term for "wow, rolling on this thing really feels good." Available at Target, Walmart, and any sporting goods store, this simple piece of equipment is essential to any home gym. Use it before or after a workout to massage your muscles and enhance their recovery. Buying tip: there are a lot of fancy models of foam rollers emerging now, given the increasing popularity of them. You don't necessarily need a body-sized one or one with special nubs, but beware that low-cost rollers (<$15) often lose their form quickly, making it harder to roll on.

Fitness DVDs or Books - There are a plethora of fitness DVDs on the market today, which can enhance anyone's fitness routine. From yoga and dance to Jillian Michaels strength training and Walk Away the Pounds, there's something for everyone. As far as books go, Women's Health & Men's Health Magazines have a great series of books that offer effective workout/exercise ideas and you don't need a gym membership to use them. Each book is full of sound, safe fitness/nutrition advice, with great descriptions and pictures of each exercise.  Some titles in their series are:  The Big Book of Yoga, Big Book of Abs, Big Book of 15 Minute Workouts, Big Book of Exercises. Buying tip: you can get all of these at a great price on amazon.com!


What fitness gifts would YOU like to receive this year? Please share below!

First Timer's Guide to SUP (Stand Up Paddleboarding)

By nature, I'm an armchair adventurer. I watch the Travel Channel and House Hunters International and ogle exotic places from the comfort of my couch. I skim Facebook and sit in awe of friends' posts discussing their camping adventure, Yoga retreat, or week long canoeing river trip in Utah. But I rarely ever have these experiences myself. So it was with quite a flair of spontaneity that when a Living Social coupon for a Stand Up Paddleboarding (SUP) lesson entered my email inbox, I marinated only 24 hours before booking it.

The 60 minute lesson from Maui B's Stand Up Paddleboarding (Orlando, FL) included a primer on equipment, paddle technique, getting on/off the board without looking like a klutz, and obviously how to stand up and stay up. We paddled on a relatively calm lake in downtown Orlando, Florida. Luckily, a lack of wind and minimal people/boats/jetskis on the lake ensured calm waters. The instructor had us start on our knees, and then tuck our toes under our feet, pushing ourselves up - SLOWLY - into a squatting and then eventually a standing position. I was on an 11 ft board, which is one of the larger boards in the industry. Larger = more stable = good for beginners. It was fairly easy to paddle around on my knees but when 5 minutes passed and the instructor said "Ok, let's get up," a wave of panic hit me. I mean, it would still be just as much fun to do Kneeling Paddleboarding, right?

I centered myself on the board, tucked my toes, looked to the horizon, and tentatively rose into a low squat. My legs started to shake a little, but I fired my glutes and quads and stood up. The board swayed beneath me, but I didn't fall. Behind me I heard a splash and a smile spread across my face. Some other newbie had bit it before I did and I knew things would be ok.

We paddled around the lake for the next 40 minutes, practicing turns and different paddle strokes. Some other paddlers fell or dropped to their knees to rest. My legs were frozen in place and I felt I was more likely to stay dry if I just kept standing. I am proud to say that I didn't fall that first time SUP-ing.

Looking out into the horizon and seeing the downtown Orlando skyline was amazing. Paddling back into the dock alongside a gaggle of ducks about 5 feet to my left was an almost mystical experience. I truly felt one with nature. The experience was a paradoxical mix of calming and invigorating. Needless to say, I fell in love and have been immersing myself in the SUP world since, even purchasing my own board.

For anyone considering SUP, here are a few first-timer's tips to help you have a good experience.

1) Take a lesson.  It is well worth the money to have an experienced professional guide you, plus they'll provide the equipment. If you're in the Central Florida area, Maui B's is a great company to help you get your feet wet paddleboarding. They offer a small instructor to paddler ratio and are very professional and friendly. Meetup.com or a simple web search can help you find an instructor as well. Some ski shops or sports shops also offer lessons. Companies often post deals on Groupon and Living Social, offering up to 50% discount.

2) Just fall and get it over with. I spent that whole first time so worried that I would fall, that it cost me a little bit of enjoyment and some very tense muscles. On a subsequent time out, I did fall and was able to relax afterward. I immediately thought to myself "wow, I wish I had done that sooner." I fell... big deal... it's easy to get back up! And as I read on a SUP website, "if you're not falling, you're not trying hard enough."

3) Keep your eyes on the horizon. Any good instructor will give you this hint right at the beginning. It helps you maintain your balance and stabilize yourself. Look at the water beneath you and that's where you'll end up. Keeping your paddle in the water will help with stability too.

4) Stay away from the weeds. This should be commonsense for Floridians, but anyone in the Southeast US should know that the weeds are where alligators and other wildlife tend to hangout. If you're worried about a wildlife encounter, steer clear of the weeds and lilypads.  Choosing to paddle on a body of water that is a popular watersport recreation site is also a good idea if you're nervous about gators.

5) Relax your toes/feet, keep your knees soft, and engage your core. My feet and toes cramped quite a bit my first time out. I think it's because I was using them like vice grips to stay attached to the board. A little bit of toe wiggling and lifting one foot up and then the other helped it feel better. Keeping a slight bend in your knee (not locking them) will help with muscle tension and stability. Lastly, SUP is known as a great core workout. If your arms are hurting from paddling, it could be you're not engaging your core enough. This is another reason to invest in a lesson or two; you'll learn how to engage your core and paddle properly for an excellent full body workout.

So get out there and get your SUP on!  If you enjoy the water, you'll have a great time. Stand Up Paddleboarding is amazing for the body, mind, and soul.

Pareto's Productivity: The 80/20 Principle Applied to Fitness

I wonder if Vilfredo Pareto, a 19^th century economist, ever imagined how far his “law” would go. Originally written as a predictor of income distribution – 20% of the population own 80% of the wealth -  this principle is applied to many other facets of life, most popularly as a time management principle. In time management terms, we see it as 20% of the work we do constitutes 80% of our results. We can also apply this to other areas of life, including health and fitness.  How can we use this 80/20 principle to streamline our workouts and make them more efficient and productive?

In regard to fitness and health, we want to answer the following question:

Which 20% of sources are resulting in 80% of our desired outcomes and happiness? 

OR

Which 20% of our workout is resulting in 80% of our increased strength, fat loss, and increased endurance?

The truth is, simply walking at a moderate pace for 30-45 minutes is not going to get you the results you want to see. Is it good for general health? Of course! Is it better than sitting on the couch watching TV? You bet! But it's not going to help you shed those last 10 pounds nor help you carve that sexy midsection.  The solution: INTERVALS. 

Take 20% of your normal cardio routine (walking, jogging, elliptical, cycling) and turn them into intense intervals.  For example, in a 45 minute workout, just 9 minutes of increased intensity intervals will pump up your metabolism and heart rate and get you a greater calorie burn. Throw in five 2-minute bursts of increased speed or incline into your workout and you'll feel - and soon see - the difference. So for example, walk 4mph for 4 minutes, then lightly jog at 6mph for 2 minutes; repeat this 5 times. Throw in a 5 minute warm up and a 5 minute cool down and you have a great interval workout that Pareto would approve of. 20% of your workout is going to give you so many benefits!

In terms of resistance training, the 20% that you should be focusing on are the compound exercises that move multiple muscles at the same time. Bicep curls are great, but if you're looking to lose 20+ pounds, they're not going to accomplish much. Spend less time at the gym by focusing on quality, full-body exercises such as medicine ball chops, squat jumps, push-ups, and planks, instead of isolation exercises like bicep curls, hamstring curls, and tricep extensions. I am in no way saying those exercises don't have a purpose, but a workout made up of entirely single-muscle resistance moves is not an effective use of time and will not lead to big results.  A 15-minute circuit training workout comprised of 5-6 full body, functional moves with minimal rest in between can yield more results than the age-old 3 sets of 12 reps at each exercise machine that solely focuses on one body part.

Another example of this 80/20 rule is that when it comes to weight loss and fitness training, it's often the things we don't even think about - that 20% - that affect our success.  When a person begins a new weight loss routine, how often do they think about their sleeping habits as a part of their success plan? Probably not often. However, studies show that sleeping 7-9 hours/night is crucial to weight loss, since poor sleep leads to hormonal imbalances, which can then trigger hunger. Those little things such as getting a good night's sleep, eating breakfast, and simply moving more throughout the day instead of sitting can have a profound impact on our weight loss success.

Working hard is pivotal to accomplishing any fitness goal, but it's also important to work smart! What 20% of your weight loss or fitness training plan do you need to focus on?

Motivation to Move: 7 Fabulous Fitness Quotes

If you read my last blog post, you'll know I'm quite fond of Twitter for staying up to date on fitness trends and information. It's also a great source of motivation for me. At least once a week, someone tweets a quote that makes me stop and marinate... and then wonder in awe at either the sheer simplicity and/or brilliance of that nugget of wisdom.

In no particular order, here are some of my favorite fitness quotes that I've gleaned from Twitter. Here's hoping they motivate you to push a little harder on your fitness journey.

If your goal doesn’t excite you and scare you at the same time, you need a bigger goal.  - Charli Cohen

You can't outtrain a bad diet. - Todd Durkin

Methods are many, principles are few, methods often change, but principles never do. - Alwyn Cosgrove

Biceps don't grow on trees. - Fit Studio

I started thinking about exercise as an investment in myself instead of a chore. - Michelle Obama

You're only one workout away from a better mood. - Anytime Fitness

If you don't focus on your ass, no one else will. - Charli Cohen

Which quote is your favorite? What other words of wisdom motivate you in your fitness quest? Please share!