Sports Performance and Private Training

How to Set and Achieve Your Goals in 2025: A SMART Approach

Frank Donley Training January 6, 2025

By Cory Woolf

As we step into 2025, setting meaningful goals is the first step towards making this year your best one yet. Whether you’re aiming for personal growth, career advancement, or healthier habits, goal setting is a powerful tool to turn your aspirations into reality. One of the most effective ways to set yourself up for success is by using the SMART method—an approach designed to keep you focused, motivated, and on track.

The SMART Method

S – Specific

Your goal needs to be clear and well-defined. Instead of vague objectives like, “I want to get fit” or “I want to get healthier,” get specific about how you’ll achieve it. For example: “I will exercise 3 days a week for 30 minutes.” If you’re training for something specific, such as a marathon or strength goals, clarify the type of exercise you’ll focus on—whether it’s weightlifting, running, swimming, etc.

M – Measurable

It’s important to be able to track your progress. This keeps you accountable and motivated as you move toward your goal. For instance, with the exercise goal, you can log how often you exercise each week and track your session durations. This allows you to see progress and adjust if necessary.

A – Achievable

Your goal must be realistic based on your resources, time and limitations. The key here is to aim for progress, not perfection. If you’re new to exercise, setting a goal to work out 6 days a week might feel overwhelming. But committing to just 2 days a week and sticking with it long-term is more manageable and will still deliver great results.

R – Relevant

Your goal should truly matter to you and align with your greater life ambitions. This is the “why” behind your goal. If long-term health is your vision, committing to regular exercise is highly relevant and worthwhile. When your goal is connected to your values, it becomes easier to stay motivated.

T – Time-Bound

Set a deadline to create urgency and prevent procrastination. Without a timeline, it’s easy to let your goal slip down the priority list. For example, “I will exercise 3 days a week for 30 minutes over the next 3 months.” A clear time frame helps you measure progress and stay on track.

Additional Tips for Success

Once you’ve established your SMART goal, here are a few more strategies to help you stay on course:

1. Make Your Goals Visible

This might sound simple, but it’s incredibly effective. Place reminders of your goal in places you frequent—your desk, mirror, fridge, or even on your phone screen. These visual cues act as constant prompts, keeping your goal at the forefront of your mind and boosting motivation to take action.

2. Use Positive Self-Talk

The language you use with yourself plays a huge role in your success. Avoid negative or self-sabotaging thoughts. Instead, focus on affirming your ability to achieve your goal. For instance, replace “I can’t do this” with “I’m capable of making progress every day.” Positive self-talk can keep your mindset in a growth-oriented place, helping you overcome obstacles with confidence,

3. Focus on One Goal at a Time

While it’s tempting to set multiple goals at once, focusing on one goal increases the likelihood of success. Trying to overhaul your entire life at once can lead to burnout. Master one habit first, and once it’s ingrained in your routine, move on to the next. This focused approach not only makes your goals more attainable, but it also builds momentum that propels you towards success.

4. Establish Habits That Suit Your Vision

Small, consistent habits are the building blocks of long-term success. Identify simple daily actions that move you closer to your goal and align with your overall vision. Whether it’s setting aside time for exercise, meal prepping or practicing mindfulness, the key is consistency. Over time, these habits will become second nature, and the results will speak for themselves.

By using the SMART method to clearly define your goals, making them visible, staying positive, focusing on one goal and building habits that align with your vision, 2025 can be the year you truly achieve what you set out to do.

Happy New Year—and happy goal setting!

The Best Day to Start Was Yesterday. The Next Best Day is Today. Why You Shouldn’t Wait to Begin Your Gym Journey

Frank Donley Training December 27, 2024

When it comes to hitting the gym, the idea of starting tomorrow is one of the most common mental traps people fall into. We tell ourselves we’ll begin when we feel ready, have more time, or after the next big event in our lives. The truth is, life rarely clears a perfect path for us to start something new—especially something as transformative and challenging as a health journey.

The best day to start was yesterday, but the next best day is today. Here’s why you shouldn’t wait another moment to begin working out.

Procrastination Steals Your Progress

Every day you put off starting is another day you miss the opportunity to improve your health, strength, and confidence. It’s easy to think that a few days, weeks, or even months won’t matter in the grand scheme of things, but time adds up quickly. A year from now, you could look back and wish you’d started today.

Imagine the progress you could make in just three months of consistent training. Whether it’s losing weight, building muscle, improving your endurance, or simply feeling more energetic, those results are waiting for you. But they require action now.

There’s No Such Thing as “The Perfect Time”

One of the biggest misconceptions about fitness is that you need the perfect conditions to begin. People think they need to:

• Wait until their schedule clears up.

• Get in better shape before joining a gym.

• Find the ideal workout plan.

The reality? There will never be a perfect time to start. Life is messy and unpredictable, and waiting for the stars to align is just another form of procrastination. Starting today—even if it’s with small, imperfect steps—builds momentum. Momentum is what carries you forward when motivation wavers.

Your Future Self Will Thank You

Think about the version of yourself you want to be a year from now. Do you want to look in the mirror and see someone who took action despite the excuses? Or someone who is still stuck in the same cycle of “I’ll start tomorrow”?

Starting today is a gift to your future self. It’s the moment you say, “I’m worth the effort.” Every workout, healthy meal, and moment of self-discipline adds up to create the best version of you.

It’s Not Just About Physical Gains

While the physical benefits of going to the gym are undeniable, the mental and emotional gains are equally transformative. Movement is a proven stress reliever, mood booster, and confidence builder. It teaches resilience, discipline, and the power of consistency—skills that translate to every area of life.

The sooner you begin, the sooner you’ll feel these benefits. Even just one workout can lift your mood and remind you of your potential. Over time, the gym becomes more than a place to work out; it becomes a sanctuary where you prove to yourself what you’re capable of.

Small Steps Lead to Big Wins

You don’t need to overhaul your entire life to start your gym journey. Start small. Commit to 30 minutes a day. Walk into the gym and get familiar with the space. If you are new, seek guidance with a qualified trainer that prioritizes your goals!

The hardest part is getting started, but once you do, you’ll realize that every small step builds confidence. Over time, these small steps snowball into massive progress.

Take Action Today

The decision to start your gym journey is not about waiting for the perfect moment or feeling completely ready. It’s about recognizing that your health and well-being deserve attention right now. The longer you wait, the harder it becomes to break the cycle of inactivity.

So take that first step today. Sign up for a gym membership, schedule your first workout, or even just set your alarm 30 minutes earlier tomorrow. Starting doesn’t have to be perfect; it just has to happen.

Remember: The best day to start was yesterday. The next best day is today.

Your future self is cheering for you. Make them proud.

Stay STRONG,

Coach Frank

Women and Strength Training: Why you should be strength training?

Frank Donley Training December 9, 2024

By Coach Cory Woolf

Women and strength training is always a tricky topic to navigate. Strength training has long been dominated by stereotypes and misconceptions that often deter women from lifting weights. However, the body does not discriminate, and the benefits of strength training apply equally to both men and women. Overcoming these barriers is crucial for women’s long-term health and well-being.

Barriers to Strength Training

1. Fear of Becoming Bulky or Too Muscular: This is one of the most common misconceptions in strength training. Let’s make this clear, nature did not design women to look and grow the way as men do. Women have lower levels of testosterone (~15-20% lower concentrations), which makes it awfully hard for them to develop large muscles like men. Testosterone plays a key part in muscle protein synthesis and men tend to consume more protein in general, therefore allowing greater size in muscle mass. Fortunately, women produce more estrogen, which plays a key role in recovery for them.

2. Intimidation: Walking into a gym dominated by men can be scary thing for anyone, especially for women who may feel out of place or judged. Not much more needed here.

3. Lack of Knowledge: Many women are unsure how to start a strength training program, what exercises to do, how many reps, sets, etc., which can also make it difficult to start.

4. Social Stigma: There’s still a belief that women should focus solely on cardio or “light” exercises, rather than lifting heavy weights. Though, cardio training has its benefits, strength training is just as important if not, of more importance.

Other common barriers include, lack of motivation, fear of getting hurt, and having no time. No body is motivated all the time. Strength training can reduce the risk of injury when done properly. Lastly, everyone has time. You’re just not prioritizing strength training or working out.

Why Women Should Strength Train

1. Improved Overall Health: Strength training offers several health benefits including an increase in bone mineral density, improved metabolism, better cardiovascular health, improved sleep quality and a reduced risk of injury just to name a few.

2. Body Composition: Unlike cardio exercises alone, strength training helps build lean muscle mass, which can lead to a toned and strong physique.

3. Boosted Confidence: Mastering new exercises and seeing progress in strength and body composition can boost self-confidence and empowerment.

4. Functional Strength: As you become stronger, everyday tasks start to become easier, such as, carrying bags of groceries in the house, doing yard work or keeping up with children. How about that cranky jar of pickles you can’t seem to open? Screw getting your husband when you can open it on your own.

5. Long-Term Wellness: As we all age, maintaining muscle mass becomes increasingly important for preventing age-related health issues like osteoporosis (decrease in mineral and bone density) and sarcopenia (muscle and strength loss as you age). Not to mention many studies show that regular exercise can help reduce the risk of cognitive impairment and dementia compared to those who don’t.

Overcoming Barriers

To break down these barriers, women can take several steps:

• Education: Educate yourself on the benefits of strength training and how it can enhance your overall health and wellness.

• Start Small: Begin with bodyweight exercises or light weights to build a nice foundation of strength and build confidence in the weight room. As you get stronger and more confident, you can progress to harder exercises and heavier weights.

• Seek Support: Consider working with a personal trainer who understands your goals and can create a personalized strength training program for you. A trainer can teach you proper form on exercises and progress them as you become more comfortable and confident.

• Find a Comfortable Environment: Find a gym or workout space where you feel comfortable and supported. There are plenty of gyms that have a welcoming community and a strong support system for you to grow in and get the help you need.

Strength training is not just about lifting the weights; it’s about breaking down barriers and empowering women to take control of their health and fitness. Strength training is not a quick fix or overnight success, it’s a lifestyle and takes discipline and dedication to achieve the body and mindset you want to strive for. Start your fitness journey today and see improvements in all aspects of life.

The Harsh Reality of Getting Strong

Frank Donley Training December 3, 2024

If it was easy, everyone would be doing it. But the truth is, getting strong takes time, effort, and perseverance. We’ve all been there – we start a new workout routine, full of enthusiasm and motivation, only to hit a plateau or encounter a setback.

But here’s the thing: getting strong isn’t just about physical transformation. It’s about mental toughness, discipline, and resilience. It’s about showing up every day, even when you don’t feel like it, and putting in the work.

Overcoming Obstacles and Staying Disciplined

So, how do you overcome the obstacles and stay disciplined on your health journey? Here are a few key takeaways:

• Expect setbacks and plateaus. They’re a natural part of the journey.

• Stay disciplined and consistent. Show up every day and put in the work.

• Focus on progress, not perfection. Celebrate small wins and don’t be too hard on yourself when you slip up.

• Find a community or accountability partner. Having someone to support and motivate you can make all the difference.

Remember, getting strong isn’t easy. But with the right mindset and support, you can overcome any obstacle and achieve your strength and health goals. Stay disciplined, stay consistent, and most importantly, stay committed to your journey.

Sincerely,

Coach Frank

The Pull-Up Journey: A Step-by-Step Guide to Achieving Your First Pull-Up

Frank Donley Training November 20, 2024

Are you ready to take your STRENGTH journey to new heights? Achieving your first pull-up is a milestone worth celebrating, and with consistent practice and dedication, you can get there! In this article, we’ll break down the steps to help you achieve your first pull-up.

The Journey Begins

Step 1: Hang in There!

Spend more time on the bar, getting comfortable with your own weight. Hanging from the bar helps build grip strength, shoulder stability, and overall endurance.

Step 2: Groove the Scapular Retraction Drill

Retract and depress those shoulder blades, packing your shoulders for lift-off! This drill helps solidify proper shoulder positioning and engagement.

Step 3: Master the Negatives

Start at the top, slowly lower down, and own that deadhang! Negatives help build strength and control.

Grease the Groove

Prioritize pull-ups early in your workout and hit them frequently throughout the week. Consistency is key!

Benefits of Pull-Ups

Increased Strength

Pull-ups target multiple muscle groups, including lats, shoulders, and arms.

Improved Posture

Pull-ups help maintain proper spinal alignment and shoulder positioning.

Enhanced Athleticism

Pull-ups improve overall athleticism, boosting performance in various sports.

Tips for Success

Start Slow

Begin with shorter hangs and gradually increase time.

Focus on Form

Maintain proper posture and engagement throughout.

Achieving your first pull-up requires patience, persistence, and practice. Stay committed, and you’ll be pulling up in no time!

Join the Journey

Share your pull-up progress and connect with fellow STRENGTH enthusiasts!

Find more STRENGTH tips at ⬇️

Instagram @frankdonleytraining

Embracing the 80/20 Lifestyle: A Sustainable Path to Wellness for the Majority

Frank Donley Training November 14, 2024

In the season of soon to be New Year’s resolutions, achieving optimal health and strength can seem daunting. With the constant bombardment of unrealistic fitness goals and quick fixes, it’s easy to get caught up in the idea that only extreme dedication yields results. However, for the majority of people, this approach is not only unsustainable but also unnecessary. Enter the 80/20 lifestyle, a balanced approach to wellness that prioritizes consistency and sustainability over perfection.

The Pitfalls of Perfectionism

Professional athletes and bodybuilders require rigorous training and nutrition plans, but for the average person, this level of commitment is unrealistic. Attempting to follow such a regimen can lead to burnout, frustration, and ultimately, abandonment of healthy habits altogether. The 80/20 lifestyle recognizes that it’s unnecessary to be perfect; instead, focusing on making sustainable choices 80% of the time allows for flexibility and enjoyment.

Benefits of the 80/20 Lifestyle

Consistency

By aiming for 80% adherence to a strength and nutrition plan, individuals prioritize consistency over perfection. This approach allows for:

Long-term progress: Steady, incremental changes yield more significant results than sporadic bursts of intense effort.
Increased motivation: Celebrating small victories fosters a sense of accomplishment and encourages continued progress.

Sustainability

The 80/20 lifestyle acknowledges that life is unpredictable, and setbacks are inevitable. By building flexibility into your plan, you:

Avoid guilt and shame: Allowing for indulgences and setbacks reduces feelings of failure, promoting a healthier relationship with food and exercise.
Foster resilience: Learning to adapt to challenges ensures continued progress despite obstacles.

Nutrition

Applying the 80/20 principle to nutrition means:

Balanced eating: Focusing on whole foods, with room for indulgences, ensures essential nutrients are met.
Reduced stress: Eliminating the need for rigid adherence to a diet plan reduces anxiety and promotes enjoyment.

Strength Training

Incorporating strength training into your 80/20 lifestyle:

Improves overall health: Regular movement enhances cardiovascular health, increases strength and boosts mental well-being.
Enhances sustainability: Gradual progress and achievable goals maintain motivation.

Implementation

To incorporate the 80/20 lifestyle into your daily routine:

Set realistic goals: Aim for 80% adherence to your strength and nutrition plan.
Prioritize consistency: Focus on making sustainable choices.
Embrace flexibility: Allow for indulgences and setbacks.
Celebrate progress: Acknowledge small victories.

The 80/20 lifestyle offers a refreshing alternative to the all-or-nothing approach. By embracing consistency, sustainability and flexibility, individuals can achieve optimal health and wellness without sacrificing enjoyment. Ditch the pressure to be perfect and adopt the 80/20 lifestyle – your body and mind will thank you.

Strength: The Foundation for a Great Life

Frank Donley Training November 1, 2024

We often find ourselves chasing success, happiness, and fulfillment. However, in our pursuit of these goals, we may overlook the most essential element that underpins them all: strength. Strength is more than just physical power; it encompasses emotional resilience, mental toughness, and spiritual fortitude. In this blog, we’ll explore why strength is the foundation for a great life.

Physical Strength

Physical strength is the most apparent form of strength, and for good reason. Our bodies are capable of incredible feats when we prioritize strength training, sleep, and nutrition. Physical strength:

· Boosts confidence and self-esteem
· Enhances mental clarity and focus
· Improves overall health and well-being
· Increases resilience to disease and injury

Emotional Strength

Emotional strength is just as vital as physical strength. It enables us to:

· Develop healthy relationships and boundaries
· Manage stress and anxiety
· Cultivate empathy and compassion
· Build resilience in the face of adversity

Mental Strength

Mental strength is the backbone of our decision-making and problem-solving abilities. It allows us to:

· Stay focused and motivated
· Overcome obstacles and setbacks
· Develop a growth mindset
· Make informed, thoughtful choices

Spiritual Strength

Spiritual strength connects us to our values, purpose, and something greater than ourselves. It:

· Provides guidance and direction
· Fosters gratitude and appreciation
· Cultivates mindfulness and presence
· Inspires personal growth and transformation

Why Strength Matters

So, why is strength the foundation for a great life? Here are a few compelling reasons:

· Strength enables us to overcome obstacles and achieve our goals.
· Strength builds resilience, allowing us to bounce back from setbacks.
· Strength fosters confidence, empowering us to take risks and pursue our passions.
· Strength inspires personal growth, leading to a more fulfilling and purpose-driven life.

Strength is the bedrock upon which a great life is built. By cultivating physical, emotional, mental, and spiritual strength, we lay the groundwork for a life marked by resilience, confidence, and purpose. So, prioritize strength training, nurture your emotional well-being, challenge your mind, and connect with your spirit. With strength as your foundation, the possibilities are endless.

Reflect on Your Strength

Take a moment to assess your strength in each area:

· Physical: Are you prioritizing strength training?
· Emotional: Are you nurturing healthy relationships and managing stress?
· Mental: Are you challenging yourself and staying focused?
· Spiritual: Are you connected to your values and purpose?

Stay STRONG,

Coach Frank

No Regrets: Why Starting Young is Key to Success

Frank Donley Training October 30, 2024

Have you ever looked back on your life and wished you had started something sooner? Maybe it was lifting weights, launching a business, or investing in your future. Whatever the endeavor, the sentiment remains the same: “I wish I had started younger.” The truth is, today is the youngest you’ll ever be, and that’s a powerful realization.

The Power of Early Action

Starting young, whether in strength training, entrepreneurship, or investing, provides a significant head start. Here are a few reasons why:

Compound Interest

In strength and conditioning, consistent training yields exponential results. The earlier you begin, the more time your body has to adapt and grow.

Learning Curve

Starting a business or investing requires learning from mistakes. The sooner you start, the more opportunities you’ll have to refine your strategy.

Momentum

Early momentum builds confidence and propels you forward. In the gym, this means increased strength, power, and muscle. In business and investing, it translates to growing revenue and wealth.

Benefits of Starting Young

Physical Prime

Your body’s physical prime typically occurs in your 20s and 30s. Harnessing this energy can set you up for long-term health.

Financial Freedom

Investing early allows your wealth to grow exponentially, providing financial independence.

Mental Clarity

Entrepreneurship and self-improvement require mental resilience. Developing this early on equips you for life’s challenges.

No Regrets

So, what’s holding you back? Age is relative, and every day is an opportunity to start anew. Consider:

Take Small Steps

Break down daunting tasks into manageable chunks.

Seek Guidance

Find mentors or experts in your desired field.

Be Consistent

Commit to your goals and persevere.

Don’t let age discourage you. Today is the youngest you’ll ever be, and that’s a powerful catalyst for change. Whether lifting weights, launching a business, or investing in your future, remember:

Every Rep Counts

Every Dollar Invested Matters

Every Step Forward is Progress

Seize the day, and start building the life you desire.

Share Your Thoughts

How do you wish you had started sooner? Share your story in the comments!

Stay inspired with daily motivation and insights:

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Stay STRONG,

Coach Frank

The Power of Attitude

Frank Donley Training October 23, 2024

Setting the Tone for Success: How Your Attitude Shapes Your Week

As the famous saying goes, “Your attitude determines your altitude.” The way you approach a new week can significantly impact the outcome. If you go into a week with a poor attitude, you’ll likely find yourself facing a multitude of problems and challenges. Conversely, a positive attitude can transform your week into a productive and fulfilling experience.

The Self-Fulfilling Prophecy

When you start the week with a negative mindset, you’re essentially creating a self-fulfilling prophecy. You’re more likely to:

· Focus on obstacles rather than opportunities
· Expect problems to arise
· Attract negative energy and people
· Make poor decisions

This mindset can become a vicious cycle, reinforcing your initial negative attitude.

Flip the Script

Instead, approach the week with an open and optimistic mindset. Focus on:

· Opportunities for growth and learning
· Solutions rather than problems
· Building positive relationships
· Achieving your goals

By shifting your attitude, you’ll begin to attract positive experiences and people, creating a ripple effect of success.

The Power of Focus on Solutions

Your focus determines your reality. When you concentrate on problems, they tend to grow. Conversely, focusing on solutions expands your possibilities.

The Problem-Focused Mindset

A problem-focused mindset:

· Limits your creativity
· Increases stress and anxiety
· Distracts you from potential solutions
· Reinforces negative thoughts

The Solution-Focused Mindset

A solution-focused mindset:

· Encourages creative problem-solving
· Boosts confidence and motivation
· Attracts supportive people and resources
· Fosters resilience

Practical Tips for a Solution-Focused Week

Set clear, achievable goals
Practice gratitude daily
Reframe challenges as opportunities
Surround yourself with positivity
Take consistent action towards your objectives

Your attitude has the power to transform your week. Choose to focus on solutions, opportunities, and growth. By doing so, you’ll unlock a more productive, fulfilling, and successful week.

Share Your Thoughts!

How do you maintain a positive attitude? What strategies help you focus on solutions? Share your insights in the comments below!

Stay STRONG,

Coach Frank

The Dangers of Comparison: Focus on Your Own Growth

Frank Donley Training October 19, 2024

In today’s social media-obsessed world, comparison has become a natural habit. We scroll through our feeds, seeing others’ successes, accomplishments, and highlight reels, and can’t help but measure ourselves against them. But when it comes to personal growth and progress, comparing ourselves to others can be a damaging and counterproductive game.

The most critical comparison we can make is not between ourselves and others, but between who we are today and who we were yesterday. This mindset shift allows us to focus on our own journey, celebrating small wins, and acknowledging significant strides.

The Problem with Comparing to Others

When we compare ourselves to others, we’re often looking at someone else’s year 10, 15, or 20, and matching it against our own year one. This unfair comparison leads to feelings of inadequacy, frustration, and discouragement. We forget that everyone’s path is unique, with its own set of challenges, successes, and failures.

Moreover, social media platforms showcase curated versions of others’ lives, hiding struggles and setbacks. We see only the tip of the iceberg, not the hard work, dedication, and resilience that went into achieving their goals.

Focus on Your Own Growth

Instead of comparing yourself to others, focus on your own growth. Celebrate:

· The progress you’ve made since last week, last month, or last year.
· The skills you’ve developed and the knowledge you’ve acquired.
· The challenges you’ve overcome and the obstacles you’ve navigated.

By focusing on your own journey, you’ll:

· Develop a more positive self-image.
· Cultivate resilience and perseverance.
· Set realistic goals and achieve them.

Embracing Progress, Not Perfection

Embracing the concept of comparing yourself to yesterday’s version requires patience, self-awareness, and kindness. Here are some strategies to help you shift your focus:

Keep a Journal: Track your progress, noting successes and setbacks.
Set Incremental Goals: Break down large objectives into smaller, achievable milestones.
Practice Self-Compassion: Treat yourself with patience, acknowledging that growth is a journey.
Seek Support: Surround yourself with people who encourage and support your progress.

Comparing yourself to others can be a damaging game, leading to feelings of inadequacy and frustration. Instead, focus on your own growth, celebrating progress, and acknowledging setbacks. Remember, the only person you should compare yourself to is the person you were yesterday.

By embracing this mindset, you’ll unlock:

· Greater self-awareness.
· Increased motivation.
· A more positive self-image.

So, let’s make a conscious effort to shift our focus inward, celebrating our unique journey and growth. You are more than enough, and your progress is worth acknowledging.

Share Your Thoughts!

How do you avoid comparing yourself to others? What strategies help you focus on your own growth? Share your insights in the comments below!

Stay STRONG,

Coach Frank