My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal, trainer to movie stars, former employee of Kathy Smith and over 50, 000 hours of paid personal training sessions under my belt. For the last twenty years I have been able to continually make progress, stay consistent and have some fun in my quest to be in better shape. 



Not because I am anything special, or know some magic formula, but because I have learned a few goal and program setting techniques that I would like to share with you. Start incorporating them into your plan today and notice the difference tomorrow. 

The very first question I ask each new client that comes to me is this, “How long have you been on the same workout program?" With out fail most if not all say, “Over six months." Then they do not understand why they are not progressing. 

Rule #1:

Change your routine up every twelve weeks: Your body adapts to exercise like our bodies adapt to taking antibiotics. For some reason after a period of time it gets use to the same routine.  

Rule #2:

Rest period between twelve week segments: Take a few days off between the twelve segments refreshes you and allows your body to recuperate. 

Rule #3:

Keep to ball rolling: There is a let down after you have reached your goal. When you realize that you are going to reach your goal start thinking of the next one. This keeps the momentum going, and decreases the chance of having a let down.  

Rule #4:

You need a carrot: You need some tangible reward for your efforts. Something urgent, something you just have to have. Find it and it will motivate you in the down times.  

Rule #5:

Follow an intensity curve: With in the twelve week segment ramp up your intensity levels in your workouts. Start at eighty percent and by week two you should be at 100 percent. 

Rule #6:

One main goal a year: Set one big goal a year with seasonal ones leading up to the big one.

Start with these and see how your motivation goes up through out the year.