Monday, February 13, 2017

Setting Goals that fit YOU

Setting goals (short and long term) is crucial in your journey towards success. This is especially true when it comes to your fitness and health goals. It is important to start with SHORT TERM goals. These goals are easier to visualize and easier to achieve. You will feel excited, motivated and eager to continue on after each short term goal that you conquer. It is important to remember that not all goals are the same. While one person's goal may be to lose a specific number of pounds, another person's goal may be to be able to use the stairs at their office instead of using the elevator everyday. Everyone's own personal goals and motivations vary from person to person. It is important for me and for you to always remember that what works for one person may not work for another, and that does NOT mean that you are a failure or somehow unworthy, it simply means that we need to find YOUR thing; what works for YOU!. And finally, AGE MEANS NOTHING!!! I have worked with clients from one end of the age spectrum to the other, and while each situation comes with it's own set of challenges, they also come with their own set of rewards. Fitness may look different from a 26 year old person to a 86 year old person, as it should. Just remember, each individual needs to set realistic and obtainable goals for themselves and not compare their journey or process to that of another person because when you start to compare yourself to another person(s), you are setting yourself up for failure... and that is what we do not want.

Tuesday, December 29, 2009

New Year...New You!

Hello again, it's Barbi, with another message for you regarding the real truths about fat loss. I hope this message finds you in good health.

Here's two tips for your New Year:

1. Keep a diary.

No, not the little girl kind, a food diary (or journal if you prefer). Before you can improve your diet, you have to know exactly what you've been eating, when and why. Although my usual philosophy is all about using your time efficiently and not necessarily counting calories, this little habit will help you save time and effort in the long run. Record everything you eat, drink and your feelings for eating/drinking it, every day for seven days (minimum). Then use this information and what you see as unhealthy patterns to improve your diet a little bit each day. Studies have shown that people who monitor what they eat with a written record lose more weight than those who don't. You can also use the online nutritional program I offer to keep track of more than calories.

2. Anyone can spare 15-20 minutes a day. Really.

You know my speech...15 to 20 minutes of intense interval strength/cardio training goes farther (every time) than an hour or two in the gym or on the treadmill. So give yourself 20 minutes, increase your strength, burn some fat, look and feel better!

Note to self: You have total control of YOU!

What do you have to lose besides pounds of fat? Remember, you are worth every minute you spend building healthy habits!

I invite you to ask me any questions you may have. You can reach me at

Here's to your health in the New Year,

Friday, September 25, 2009

Health care concerns...

You hear about it almost every day from every mode of media---Health Care. It is the leading story. Whether it is about reform or issues, health care is a concern to all of us.

When most HMO's and PPO's seem to be cutting back their therapy or rehab appointments, personal trainers are stepping up to fill that need.

Why? Because with proper exercise and conditioning, for pennies of what it costs to heal the sick, personal trainers can give specific attention to what 'ails' you. When you hear about what ailments are plaguing this nation, you hear these: stress, depression, anxiety, obesity, eating disorders, heart disease, cancer, and diabetes--to name a few. What if instead of treating these diseases, we work on preventing them with proper nutrition and exercise conditioning? Wouldn't that save a whole lot of money for us personally and 'us' as a nation?

Tell me what you think...

Wednesday, June 24, 2009

Is Starbucks making you fat?

How ironic that I'm writing an email inquiring if Starbucks is making you fat, when I was just there with a couple of friends! Haha!

What do you think my drink of choice was? Well...I'll save it for the end of this email. Don't cheat and scroll down just to find out. That's not fair. ; )

I guess the economy hasn't effected the Starbucks business because they always seem to be packed. And do you want to know what I saw on the shelf of food?

Butter Croissant - 310 calories
Apple Fritter - 420 calories
Blueberry Muffin - 350 calories
No Sugar Added Banana Nut Coffee Cake - 470 calories

And the list goes on and on. These are calorie counts for a whole meal for the majority of us! Oh wait, let me back up a second. So let's say you grabbed a No Sugar Added Banana Nut Coffee Cake because you think it's healthy, right? I mean there's no sugar added and it has bananas and nuts in it, right? How bad can it be? Well, let's say you take that same coffee cake and pair it with your average Grande Peppermint White Chocolate Mocha with 2% milk and no whip cream. Guess what? That drink has 470 calories! So now along with the banana nut coffee cake, we're up to 940 calories. What if we took that same drink, made it a Venti used whole milk and added whip cream-now, your drink is 700 calories!! So what started out as an innocent piece of banana nut coffee cake and a cup of "coffee" may be setting you back 1170 calories or more. So what's the point here? I guess what I'm trying to say is that you need to be more aware. Many of my clients claim they are eating "pretty healthy" but are they? Maybe you can relate to this. But, on a positive note, at least Starbucks has started serving oatmeal although I recommend you find the nutritional information before you order it! (and on everything else you may be ordering from Starbucks or any other food vendor!) Or better yet...fix your own food at home and drink a cup of your own brewed coffee or green tea! And beware of 'no sugar added' items! Read the fine print...

You can check out the calorie count in your favorite Starbucks drink at "" or other Starbuck 'treats' at ""!

I bet you think I forgot to tell you about my drink of choice at Starbucks. It was a Venti Green Tea Latte with non fat milk for 260 calories, the amount I usually eat for my snacks.

Monday, March 2, 2009

Achieving impossible things

Personally, I can't bear the thought of being average. I desire for each of my clients to see themselves as exceptional, too!

Although our physical goals require attention to training and nutrition, it is the two inches above the eyebrows that count the most in the overall scheme of things. Let's talk about 'deliberate success'.

There is a simple rule that we can ask ourselves everyday: "How does this action move me toward my goal?"

Simply stated, if the action doesn't, why are you doing it? Is it peer pressure, old habits, or uncertainty of your goal?

At first, this process may be frustrating because of the many 'voices' shouting in our heads--old records and negative self-talk, etc. However, as you practice, you will see how this can be an effective tool in every area of your life. This tool also helps to transition you from having to resist things to the point of not even contemplating them. This is why cravings will disappear faster as you rise above the unproductive mindset that dominates the Western culture that bombards us at every turn.

It will cause the difference between watching The Biggest Loser and actually getting your own body moving every day for 20-30 intense minutes...

It will make the difference between being another overweight statistic at work-to being the one who passes on the piece of birthday cake...

It will cause the difference between spending time on Facebook everyday but complaining about having time to exercise-to seeing your body change before your eyes...

It will be the difference between stopping when you're out of breath or your legs are hurting-to pushing past your current limits and getting the results you've always wanted...

It is the difference between being committed, rain, snow or sun-to looking at your flabby body in the mirror...

...the difference between average and exceptional!!

As stated above, this question applies to every area of life, not just training and nutrition.

To choose this habit of questioning is choosing a future of clarity, a purpose, and plan of action...and many incredible experiences ahead!

I love my clients and I love my work. Here's to achieving those impossible things...


Friday, January 9, 2009

Welcome to Firmer Assets Personal Training

I'd like to begin by introducing myself; my name is Barbi Griffith. I am a certified personal trainer and I have been passionate about health and fitness for the majority of my life. I am excited to be here to answer and discuss with you any questions or concerns that you may have regarding fitness as well as any additional health or wellness related topics that you would like to discuss. I am genuinely looking forward to being a positive influence and support system in YOUR own personal journey to a healthier happier YOU!

Let's kick things off with the easy, basic, and formal definition of 'fitness':

fitness fit·ness (fĭt'nĭs)n.

The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition.

A state of general mental and physical well-being.

The state of being suitably adapted to an environment.

The American Heritage® Stedman's Medical DictionaryCopyright © 2002, 2001, 1995 by Houghton Mifflin Company. Published by Houghton Mifflin Company.
Chicago Manual Style (CMS):
fitness. The American Heritage® Stedman's Medical Dictionary. Houghton Mifflin Company. (accessed: January 09, 2009).

At Firmer Assets, I believe that health and wellness is much more than just exercising your physical body; it is a process of developing and nurturing your mind, soul and spirit as well.

If you would like any further information regarding the services that Firmer Assets Personal Training offers, please see: