3 Tips to Stay on Track with Your Fitness Goals

Whether holidays, vacation, or other life/schedule interruptions and temptations, even as a fitness pro, I need to stay on track just like you and everybody else. Let me share with you the 3 things I keep in mind to do just that.


1. Have a Training Plan

Currently, I follow a Push, Legs, Pull, Full Body Split.

  1. Chest, Shoulders, and Triceps on Mondays
  2. Legs on Wednesdays
  3. Back, Traps, and Biceps on Friday
  4. Finally, on Saturday, I train for fun and whatever is not sore

I will consistently train for strength 3-4 days a week during the holidays. This gives me a little buffer room for extra calories. Also, a social time out from all the family.


2. Be Mindful of Your “WHY”

I learned this one from my wife. She is a Rapid Transformational Therapist who focus on hypnosis to drill down to your “WHY”. Others may refer to this as motivation. I always joke, there is a reason brides are in their best shape on their wedding day! Motivation! However, external motivation (pictures from your big day) can only take you so far. What is your internal motivation? What is your “WHY”? My wife does an amazing job of drilling down to your core experiences to find that “WHY”? Me? I am a former heavy person who wants to set a great/better example for his kids. I am the anti-Dad bod.


3. Track Your Calories

I track my calories for 2 weeks, 4 times a year. This keeps me accountable, but not a slave to counting calories. EVERYONE is more accountable when you honestly track your calories. Sure, tracking your calories is a pain in the butt, however, I believe it is a small sacrifice to make. Tracking my calories gives me the freedom to enjoy the foods I love (bread, rice, pancakes, and potatoes) within my limits. Finally, it gives me the confidence to enjoy my vacation or the holidays.


So even with your busy schedules, you too can now take these three tips and adjust it to your own lives to help you stay on track. You can do it!



MICHAEL VOLKMAR, MS, CSCS, PES, CPT, received his master’s degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). In 2001, Mike started his well-traveled path in Sports Performance Training at the Junior College level (OCC, Onondaga, NY) working with the baseball team. He worked for three years as the Strength and Conditioning Coach at GWU, first with the Single A affiliate (High Desert Mavericks) of the Milwaukee Brewers, and later season with the Double A affiliate (Harrisburg Senators) of the Washington Nationals, before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. A Division I baseball player during his undergraduate career, Mike is an amateur powerlifter with a passion for all things fitness.  Mike has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine.