The Resolve to End Failed Resolutions
It’s a new year! If you are like me, and many others, at some point in recent weeks, you have been a bit reflective – what did I do well last year? What do I hope to do better this year? If you haven’t taken the time to think about this and you are still reading, maybe take a minute to do so now.
Human nature is to focus on all the ways in which we aren’t ______ (fill in the blank) rather than all the ways we are ______ (fill in the blank). We tend to view the world, thanks in part to social media, through a lens of ‘Wow, people I know seem to have it all, and I can’t even manage to ______ (fill in the blank).’ We are wired to have a negativity bias – a colleague once explained this phenomenon to me by saying negative thoughts and experiences are like Velcro while positive ones are like Teflon.
Traditional Choices With Predictable Results
BUT it’s a new year, so this year I am going to do x, y and z, doubts and negative self-talk be damned. This process is exhilarating, filled with hope and promise that this year will be better than the last. Taking action feels good. More often than not, these goals are lofty but also a bit vague. I was chatting with my friend Kate the other day about past resolutions she had made. As a parent of young children, she resolved to “be more present.” When the 1st rolled around the next year, she’d decided she was “going to worry less and laugh more.” Realizing that she might be more successful if she made a more ‘tangible’ resolution, the following year, she resolved to “get in shape.” As we were chatting about what she was thinking about this year, Kate remarked that she thought it was a bit of a ridiculous tradition because every year she sets these goals. By February, she’s pretty much abandoned them, yet there’s still something hopeful in the act of making a resolution for the new year.
Resolutions and National Quitters Day
This is a familiar story for sure. Look at the membership surge at most gyms on January 1st then track total visits in January compared to February. By March, the total number of visits per day will be the same as it was in the final months of the year prior. The social networking app for athletes, Strava, has actually coined “National Quitters Day” as the day when most exercise-related New Year’s resolutions are abandoned. After analyzing more than 31.5 million online global activities last January, Strava was able to pinpoint the date when most people report failing their resolution and predicts that in 2020, National Quitters Day will be January 19th! Granted their research was based on exercise-related resolutions but my guess is that the statistics are likely the same, and possibly even sooner, for what my friend Kate referred to as less tangible resolutions. Seriously – 19 days into the new year or possibly sooner, most people give up on the one life-altering goal they set for themselves for the new year? I knew most people don’t stick to their resolutions but didn’t realize how quickly they were abandoned which begs the question is there a better way?
Four Keys To Identifying a Transformative Resolution You Can Keep
Choose Wisely: People often look to the ‘low hanging fruit’ when choosing which, of the many things in their life that could use their attention, are they going to focus on changing this year.
This year approach your choice differently. Knowing that small changes applied over a long time (365 days) lead to big results,instead, think about one thing you could do each day that would make you feel better. One thing that would make you a tiny bit happier on a daily basis or that would make your days just a little bit more enjoyable. Then, before resolving, really consider the choice – “How would my life be different if I followed through on my new year’s resolutions? How would I feel different? What would look different? How would my relationships be different?” In each of these cases, the next question would be, on the most fundamental level, would making these changes make your life, and/or the lives of those you are closest to, better? Imagining yourself and your life once you have successfully followed through on your resolution is one of the keys to not only choosing the ‘right’ resolution but also sticking to it once you have resolved to do so.
Plan to Act: We are all familiar with the saying ‘Failing to plan is planning to fail,’ yet when it comes to shifting a habit in the new year, over and over, we fail to plan. Let’s look back at Kate’s last three years of resolutions. They sound more like proclamations than plans, right? There’s no real action or responsibility tied to them, which is likely why she felt the first two she mentioned were less ‘tangible’, or quantifiable if you will, but I’m not sure that even the last ‘get in shape’ resolution had teeth to it. All of her resolutions were very well intended, albeit fairly lofty and non-specific. Defining what it would mean to be successful enables us to work backward to determine the small steps that we are able to act on consistently. Let’s take the first ‘be more present’ resolution – not sure how Kate would have defined success, but for me, the definition would be ‘more joyful interactions’ – truly making time to enjoy my daily interactions. What habit would I need to change in order to derive more enjoyment from my interactions? Oh, right, I would enjoy them more if I was not so distracted by my phone or worrying about something that happened at work earlier in the day! And now, we are onto something – less distraction… I resolve to put my phone on ‘do not disturb’ mode for 2 hours per day when I am with my family; I resolve to sit in my car for 5 minutes before transitioning into my home life to ‘unpack’ my day so I don’t carry it with me into the house; I resolve to start and end my day with an expression of gratitude . . . These are just a few examples of the type of small steps in a larger plan that, if done consistently, will lead to the desired goal of being more present. And the beauty of it – making even one of those shifts in behavior consistently will make this year different than the last which is the goal of resolving in the first place.
Celebrate Success: I mentioned the negativity bias earlier. This bias definitely hampers our feelings of pride and our ability to celebrate small success. Let’s say something I deemed important prevented me from a full 2 hours of ‘do not disturb’ time with my family. Most of us, myself included, would beat ourselves up over this – ‘Ugh, it’s only the second week in January and I already failed,’ rather than, ‘Bummer I couldn’t put my phone away for 2 hours today but given what was going on, I’m pretty proud that I put it down at all!’ One thought pattern is likely to motivate me to continue trying to carve out that time while the other one is more likely to lead to giving up – can you guess which is which? Be gentle with yourself. Change, no matter what the change, is hard. Celebrate all the steps, big or small, taken in a positive direction in place of beating yourself up about the missteps or harshly judging the size of the step as not enough. Half-steps in the right direction are still progress, and giving yourself the grace to acknowledge tomorrow presents a fresh opportunity to maintain that resolve.
Reflect on Change: Learning is the opposite of stagnation. Every change we effort to make is an opportunity to learn something, whether that is about ourselves or about the move itself. If we look at resolutions like an experiment or an opportunity to learn something about ourselves, we can tap into our inner curiosities – ‘Is it true what they say? Does regular exercise really make you more energetic?’; ‘Does daily gratitude really lead to feeling more fulfilled?’ …Making a single resolution isn’t going to teach you anything, but carving out a few minutes a week to reflect and consider what is happening as a result of the small changes you are making daily will pay dividends in maintaining your motivation.
I have a love-hate relationship with resolutions because I do sincerely love the optimism and hopefulness that is attached to them. Still I struggle with the sense of failure that so quickly accompanies most resolutions. If this optimism/failure cycle was confined solely to the start of the year, maybe I could live with it, but we see some version of this cycle arise with most change on which clients and friends embark. We talk about the process of shifting behavior in terms of: observe (current habits); experiment (with change); analyze (what’s working and what’s not); adjust (build on your successes). Applying these four steps to selecting and maintaining resolutions as well as any other change you hope to make throughout the year can help ensure that you keep moving forward, learning and making this moment, day, week, or year better than the last.
Kristin Pampeyan
Trainer
Spirit Animal: Bumblebee
What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.
Favorite sports: Swimming and Softball
Dae-Von Bishop
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Jon Angeles
James Frederick
Trainer
Spirit Animal: Orca
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- Dynamic Variable Resistance Training (DVRT) Level 1 Certification
- Certificate in Nutrition (FAB Academy)
- Certificate in Applied Stretching Theory and Practice (FTP)
- NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.
Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.
What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha
Favorite sports: Anything I get to see live! Love the energy.
Tracey Downing
Owner
Spirit Animal: Owl
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Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.
Favorite sports: Playing tennis and watching anything my kids are playing
Brett Lando
Physical Therapist
Spirit Animal: Cheetah
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Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.
Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.
In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.
What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.
Favorite sports: Cycling, Skiing, Surfing
- Doctor of Physical Therapy
- Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
- Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Kendra Wagers
Massage Therapist
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Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.
CA State Massage License #73011
Katie Deangelis
- American Council on Exercise
- Crossfit Level One
- NSCA Certified Strength and Conditioning Specialist, In Progress
- Precision Nutrition Level 1 Certified, In Progress
Kevin Martin
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
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Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.
He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.
When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.
What I love about FiT: Community, Hard work, Supportive, Fun
Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.
Tyler Pinkney
- 4 years of collegiate coaching experience
- Former Division I Athlete
- Assisted multiple athletes to the professional level
- Certified Strength and Conditioning Specialist, National Strength and
- Conditioning Association
- Basic Olympic Lifting Certification, Totten Training Systems
- Bachelors of Science in Psychology
- Masters of Education in Coaching, Sport, Recreation, and Fitness
- Administration
Juliana Oliveira
Trainer
Spirit Animal: Dolphin
Contact
What I love about FiT: I love the schedule flexibility.
Favorite sports: Snorkeling and swimming
Angelo de la Cruz
Orthopedic Massage Therapist & Personal Trainer
Spirit Animal: Wolf-bear-dragon-unicorn beast
Contact
While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.
Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.
Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.
What I love about FiT: Uplifting, motivating, supportive
Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing
- Former Life Science Support Scientist at NASA Ames Research Center
- Certified High Performance Coach
- 2nd Degree Black Belt in Taekwondo
- CrossFit – Level 1 Certification
- USA Weightlifting Club Coach Certification
- Intrinsic Coach Certification – Life & Health Coaching
- BS Anatomy & Physiology
- American Massage Therapy Association – Professional Member
- Nationally Certified in Therapeutic Massage & Bodywork
- Certified Hendrickson Method Instructor
- Primal Reflex Release Instructor
- Certified Massage Therapist
- Certified Functional Diagnostic Nutrition Practitioner
Shaun Conness
- USAW Club Coach
- NASM Certified Trainer
- TPI Golf Fitness Instructor
- CHEK Practitioner Level 1
- CHEK Certified Golf Biomechanics Specialist
Jennifer Mulry
Personal Trainer
Spirit Animal: Bear
Contact
What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.
Favorite Sport(s): Basketball & Swimming
Jeff Samson
Trainer
Martial Arts Trainer
Assisted Stretch Practitioner
Spirit Animal: Blue Whale
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu