Often, when it comes to exercise, people set goals that are too lofty, too aggressive, or too broad. Here are some tips to help you pick the right goal, so that you can keep moving and achieving:

• If you’re just starting out, part of your primary goal initially should be to create a routine that you can maintain.
• Start small. If you haven’t exercised in a while, take small steps towards big results.
• Don’t set the bar too high or too low.
• Make sure your goal is measurable.

  Right: I want to build up to walking a mile, three times a week.
  Wrong: I want to start running three miles.

• Make your goal attainable within a reasonable time frame.

  Reasonable: I want to lose 15 pounds by making mindful eating choices
  Unreasonable: I want to lose 15 pounds in two weeks.

• Write it down and commit your goal to paper.

Regardless of the goal, when you challenge yourself physically, not only does your body become stronger, but your mind and soul become stronger too. When you consistently work towards a goal, you’ll notice an increase in self-confidence, focus, and resolve.

Kim Murphy and Kris Carpenter are co-authors of the book, The Best Friends’ Guide to Getting Fit (2005, Capital Books) and owners of ConnectMoveTransform.com

©2005–2006, ConnectMoveTransform.com Kim Murphy and Kris Carpenter

Yoga, the Alexander Technique, Craniosacral Therapy, Tai Chi, the Feldenkrais Method, and Rolfing all agree: as young children we move with ease and grace, but without body awareness as we age, our posture deteriorates. A lack of body awareness allows us to hunch our shoulders forward, slouch in our chair, or pouch out our stomachs. Repeated over time, these unwanted actions will become habit. Add stress, illness, or injury to our “bad” habits and our postural alignment is doomed. Without proper alignment, our natural movements become awkward, inefficient and can result in back pain, arthritis and sciatica.

We need to correct our posture in order to avoid a potential future of pain. The question is “Where to start?” Perhaps all we need to do is recall the barking orders of our parents, “Stand up straight!” We know the advice was well intended, but without proper training on how to correct poor posture, it’s difficult to accomplish the orders. So, K2 decided to research various techniques that teach proper posture. Below, we’ve provided brief summaries of each teaching technique. If one piques your interest, consider finding an introductory class in your area in that discipline. If you enjoy the first class, sign up for a session. You may also want to consider downloading our Coach on the Go posture cues to your iPod, then print and post our posture tips on your refrigerator. The goal with trying any of these approaches is to bring your awareness to your posture so that you can walk tall, sit straight and move pain free.

The Feldenkrais Method says that proper posture is achieved through easy, fluid movement. To regain effortless, graceful movement, verbal and or gentle touch lessons are used to direct attention and increase body awareness.

Yoga is conscious static stretching. Using various poses to stretch, penetrate and release old, chronic patterns. The stretch poses are done gently and adapted to the individual performing them. The stretch will release tension and prepare your body for positive posture change. In addition yoga teaches deep relaxation and focused breathing. The deep relaxation will allow you to reorganize the tension holding patterns and bring awareness to your body. Proper breathing will help keep yoga with you throughout the day and keep your focus on proper body alignment.

Tai Chi requires moment-to-moment awareness as you shift your weight – paying attention to the principles. The first principle is “Lift the head”. When practicing the first principle of Tai Chi, you will learn how to extend a particular spot on the head toward heaven. As you consciously “Lift the head”, your spine will lengthenyou’re your posture improve.

CranioSacral Therapy locates restricted and tense connective tissue throughout the body, with a therapist using his or her hands to free the restriction. CranioSacral belief is that postural alignment will occur if the connective tissues are free.

The Alexander Technique is most often practiced with a private instructor. The instructor, using verbal and physical cues, will assist you in discovering better ways for you to sit, stand, breath and move.

Rolfing teaches elongation without effort. Rolfers focus on how their feet are planted on the ground and the effortless float of their heads. To accomplish the proper alignment and use of feet and head, Rolfers are given verbal cues and hands-on manipulation.

Posture Tips for your Refrigerator:
(from our book…The Best Friends’ Guide to Getting Fit)

* Stand with your feet shoulder distance apart
* Feet should be pointing straight ahead
* Pelvis should be in neutral position. (To find neutral, stick your butt out as far as it will go, then tuck it under as far as it will go, then find the position right in the middle.)
* Draw in your abs. (Pretend as if you are pulling in your stomach to zipper a tight pair of jeans. You should draw your belly button in toward your spine.)
* Tighten you glutes. (To see if they’re engaged, take a thumb and give yourself a little poke in the butt to see if they’re tight.)
* Your shoulders should be back and down. (Not hunched around your ears. Try to pull them back and down, as if tucking them into your back pocket.)
* Your head should be in alignment with your ears, right above your shoulders.
* Tuck your chin slightly, as if you were holding an apple beneath it.

Practice this proper form while at the grocery store, in your kitchen, in front of mirrors, and throughout each day. Remember you need to be aware of your body posture and effortlessly move it into proper position. Over time you will unconsciously be walking taller, sitting straighter, and moving more gracefully.

Kim Murphy and Kris Carpenter are co-authors of the book, The Best Friends’ Guide to Getting Fit (2005, Capital Books) and owners of ConnectMoveTransform.com

©2005–2006, ConnectMoveTransform.com Kim Murphy and Kris Carpenter

1. Find a friend or group of friends who share your interest in getting fit. (Don’t be afraid to send out a blast email to friends and acquaintances, you’d be surprised by how many people want to get fit.)

2. Select an hour a day 3-5 times a week to call your own and treat it like you would a doctor’s appt (which you’d never cancel!)

3. Don’t worry about the intensity of your exercise, at least at first, enjoy the time together with friends while you move your body.

Are you someone who struggles to exercise consistently? Meet two friends who were out of shape and needed a fun way to incorporate regular exercise into their lives. Authors of The Best Friends’ Guide to Getting Fit and founders of ConnectMoveTransform.com, Kris Carpenter and Kim Murphy are a real-life fitness and friendship success story. Learn about their story, connect with friends, move your body and start your own transformation.How it all began

Kris: We met 17 years ago through our husbands. Our husbands have been friends since grade school! For 5 years we primarily socialized as couples. When we both delivered boys within two weeks of each other, we replaced our couple gathering for mommy and kid play dates. As our children grew up and close so too did our friendship.

CP: What got you into fitness?
Kim: When our kids were young, we often talked about the struggle to manage our careers, our families, and to do a good job caring for our young preschoolers. We were overwhelmed and in need of something (though we didn’t quite know what.) At one point we were both been reading a book titled Simple Abundance by Sara Ban Breathnach. In one passage she talked about the concept of walking for meditation. Something about that short essay intrigued us both. So shortly afterwards, we decided that we would walk together each morning (meeting at the corner between our two houses at 5:15 a.m.) We had no goals, no structure, and no plan…. and we were horribly out of shape. But day after day we kept meeting and walking, having the best time laughing, talking, exploring, sharing and bonding.

Over the years, we slowly progressed from walking to strength training to running to cycling to yoga and a whole range of different activities. About 6 or 7 years into our journey, we completed our very first half marathon together, and we looked back with astonishment. “How did we get here??” we asked. As we talked about it, we realized that for the first time in our lives we had been consistently exercising almost daily, for a long period of time.
Kris: That very first day when we started walking, we found going up a slight incline winded us. That was not who I had always been physically, but at 34 it was what I had become. I was surprised, embarrassed, and disappointed, but glad to find that Kim was breathing heavy too.
From that first simple walk, we had managed to maintain a routine over time and eventually to reshape our lives so that they included daily doses of physical activity and friendship. Years later we trained and finished a ½ marathon, I was proud, confident and happy. Through the process, I had become physically and mentally tough.
We knew we had to share our story and philosophy with others. We thought if we can do it, anybody can do it. So, we wrote The Best Friends’ Guide to Getting Fit and launched ConnectMoveTransform.com a site dedicated to supporting and coaching those who have struggled to be consistent when it comes to exercise.

CP: How have you kept at it through the years?
Kris: Our friendship has been the key ingredient to our success. When we began our walks we were instantly addicted to the chit-chat time. It felt great to start the day laughing with a friend. The friendship seduced us into being consistent and meeting early every weekday morning. It allowed us to establish a routine and to brave a variety of new fitness challenges.
CP: How did having children change things for you?

Kris: I want to set a good example for my son. If I did not care for my own mind, body, and soul, I could not expect it of him.
Kim: My fitness journey didn’t begin until after having children. Since I had never been consistent with exercise before having kids, once I had them, they became one more excuse I had for not exercising (I didn’t have time!). What I didn’t realize until later was that being in a regular fitness routine makes me a much better mom and role model. I have more energy, more patience, and can lead by example.

CP: What would you like to share with Clever Parents readers?

Kris: We want to reach the people who have really struggled to exercise consistently. We launched ConnectMoveTransform.com to help people change their lives and we look forward to many years of helping others get fit and live well. Because we’re a young business, we’re very open to feedback and to ideas. We invite people to go on our site, become members, start using our services or get in touch with us so that we can help them succeed.

Kim: We’re also in the process of partnering with schools and communities who host race events to support their efforts. For example, many schools hold 5k races as fundraising events. We will work with the PTA and the school, to create a special online training community that they can use to encourage people to train for the race. We’ll provide training plans, coaching advice, and message boards to help runners interact, post questions, and find training partners.

This helps the school potentially increase the number of race participants (and funds) while also helping people in the community get together, set goals, and kick-off and establish a consistent running routine. An online training community, while tailored for beginning or sporadic exercises, is a fun way for all the members of a school or town to interact and support each other. If anyone is interested in having us bring our program to their school or community or if they want to learn more, they can contact us at: info@connectmovetransform.com

CP: What do you think the benefits of having a friend for a workout partner include?

Kris: We truly believe that if you connect with friends while you move your body, you can transform your life. A friend or group of friends will hold you accountable -you may be willing to let yourself down, but not your friend. It’s always awkward trying something new, but when those moments are shared with a friend it can become an opportunity for fun and laughter. A friend or group of friends will recognize your accomplishments better than anyone else and provide praise and pats on the back.

Kim: Having a friend to connect with on a regular basis, especially while you workout, also has a powerful affect on your soul and your mind (especially for women.) There have been studies showing the mental health benefits of connecting with friends on a regular basis and having that type of built-in support system in place. It can help relieve stress, improve coping skills, and address issues like depression and anxiety.

CP: How do you incorporate exercise and fitness into your children’s lives (Kris has an 11 year old son, Kim has two sons, 13 and 11)?

Kris: We are active as individuals and as family. As an individual, he is active year round in his various sports: swimming, basketball, football and baseball. As a family, we enjoy riding bikes and running together.

One unpredicted outcome of pursuing one of our individual fitness goals, running a marathon, was the pride our boys had in us. They never hesitated to share with family, friends, teachers and coaches that we were training to run a marathon.
Kim: I feel fortunate, in that my boys are naturally active and athletic (unlike me at their age!) They are also fanatical about their sports, so they’re not inclined to overdo it in front of the computer or TV too much (their schedule just doesn’t allow it.) Because of what I’ve learned in my own struggles, I’ve tried to foster a fairly healthy lifestyle for us. They’re very in tune with their bodies and food, and what they need to feel at their best. Of course, no one does it perfectly every day, but overall I think they’re getting the message.

CP: Did your book inspire the business or vice versa?

After we completed the ½ marathon, we looked back with astonishment. We wondered…”How did we arrive at this place, a place were fitness was as important to us as brushing our teeth?” As we spent time looking back we realized that the key was friendship. We attributed our success to our partnership, and to the accountability that the friendship delivered. That accountability led to us being consistent, which led to real results over time. We felt that if it could work for us, it could work for others. That’s when we decided to write the book.

As we were writing the book, we realized we could build a business around the same premise. Like our fitness journey, our business journey has taken many twists and turns. At first it was a local business with running classes and personal training services. But, after a while, we wanted to reach even more people with our message and services, so we launched our online business.

CP: What is your regular workout schedule?
We exercise every week day from 5:30-7:00am. Our activity and intensity is fluid and always changing. We modify our approach based on weather, injury, mood, or illness, but we still show up everyday to do something.

CP: Do you have a favorite activity?
Today it’s yoga. But when we trained for the marathon I would have said running. It is natural to become bored with an activity after a while, so we are constantly mixing it up and loving something new.
CP: Is there one activity that you dread?
Kris: I’d love to train for a triathlon, but dread swimming. I have tried swimming, but find it very cardio challenging. I need to get the breathing thing down without gulping in water.
Kim: I’m intimidated by the swimming too; but am even more intimidated by the thought of putting on a swimsuit!
For more information visit www.connectmovetransform.com!