Wednesday, December 28, 2011

Forget the fear-mongering and get the facts about fats and cholesterol ... why you NEED these nutrients in your diet!

Saturday, December 24, 2011

Happy Holidays everyone! Whatever situation you find yourself in find a reason to be grateful...

Friday, December 23, 2011

If you think the way you always thought, you get what you always got. Want things in your life to change? Gotta change things in your life.

Friday, December 9, 2011

Now is the time to start focusing on your fitness, BEFORE the holidays! If you're in Toronto next week check this out:

Tuesday, November 29, 2011

Wanna look better naked? You need to attend the 'Reboot Your Body' seminar. It's free! Missed the last one? Sign up at

Saturday, November 19, 2011

"Strength does not come from winning... When you go through hardships and decide not to surrender, that is strength." -Schwarzenegger

Tuesday, November 8, 2011

Fed up wasting time on fitness trends that don't deliver? Check out my Reboot Your Body seminar in Toronto

Sunday, October 23, 2011

Does life seem kinda 'tough' sometimes? Stop wishing for an easier life... instead resolve to become a stronger person!

Thursday, October 13, 2011

No one cares how much you know, until they know how much you care.

Sunday, September 25, 2011

Tuesday, September 20, 2011

Monday, September 19, 2011

Spent Sunday with my 3 year old daughter; still smiling! Looking forward to seeing her grow up, but part of me will miss her at this age.

Tuesday, September 6, 2011

Is this strange, challenging exercise really worth doing, or is it just show-boating?

Sunday, September 4, 2011

This effective, time efficient, simple (not easy!) training technique can kick your fat burning efforts into high gear!

Friday, September 2, 2011

This exercise is the King of all strength movements! - Do it right, get full body strength; do it wrong you get injured.

Thursday, September 1, 2011

This is 1 of the best upper body exercises but most people can't perform it. This series of tutorials will show you how

Wednesday, August 31, 2011

This tough but effective lower body exercise improves hip, knee stability and leg strength without ANY equipment! -

Tuesday, August 30, 2011

Sunday, August 7, 2011

I just started sprinting again in the mornings, and damn ... after I feel my thighs, calves, and even my abs! Love it!
I need your feedback; what would you want to learn at my fitness seminars? Please take a minute to answer this survey:

Saturday, July 16, 2011

Thursday, July 14, 2011

Can you get better results by bucking the popular fitness trends? ... Get off the bandwagon and get back to basics!

Friday, July 1, 2011

Just finished our annual Canada Day Strongman Contest at Amesbury Park. Great audience and competitors put on good show! Will post vid soon!

Sunday, June 26, 2011

I guess I'm a reverse-paranoid... I'm absolutely convinced that the universe is plotting to make me happier, healthier, and more successful!

Sunday, June 19, 2011

What inspires you? Where do you get your motivation to succeed? Check out this video at and get inspired!

Thursday, May 26, 2011

Sleep is a very important element of your training plan! Quality sleep can be a powerful performance enhancer...

Monday, May 23, 2011

Saturday, May 14, 2011

I'm organizing a Strongman Demo / Mini-Contest on Canada Day at Amesbury Park. If you're in Toronto drop by; if not, I'll post some vids!

Thursday, May 12, 2011

Without this key training principle even the best programs won't get results: "Intensity!" Get it? Find out how at

Saturday, May 7, 2011

It's not "knowledge" that is Power... it's knowledge that is put into ACTION that is Power! It's what you DO with what you know that counts

Monday, May 2, 2011

Is cardio a waste of time? I just finished the Sporting Life 10K run yesterday! Here's the post I wrote right before:

Friday, April 29, 2011

Wow! This guy has "potentially" the LARGEST ARMS in the world! Lol... Check him out:

Monday, April 4, 2011

Great short vid about Vibram 5 Finger shoes... I LOVE them! - From now one call me 'Barefoot Josh'!

Sunday, April 3, 2011

I'm doing the Sporting Life 10K Run supporting kids with cancer I'm not a runner; will get me out of my comfort zone!

Friday, February 18, 2011

Vegetables and Fruit: How to Bridge the Gap

Every health organization on the planet agrees that consuming enough vegetables and fruit in your diet is paramount to maintaining good health. Canada’s Food Guide recommends eating between 5 and 10 servings of fruits and vegetables every day. There’s a good reason for this: vegetables and fruits are among the most nutrient dense foods available, and contain important health-promoting and cancer-preventing anti-oxidants, as well as vitamins and other essential nutrients.

So all we have to do is consume close to 10 servings of fresh vegetables and fruit each and every day and we’re well on our way to drastically improving our health and longevity... that’s great! However, as you and I both know, that is easier said than done. Most of us eat nowhere near that many servings of these vital food groups, and when we do it’s often over-processed, over-cooked, or (unless you live near a farm) we have no idea how fresh it is. Even if you do make an effort to stock your fridge with plenty of vegetables every week, how many of you have ended up throwing a lot of it away after several days because it’s gone bad before you could eat it? It takes discipline to incorporate these foods into your regular diet.

In addition, if you are trying to lose weight, or managing diabetes, then you may need to monitor and reduce the amount of fruit you consume, because fruit (especially fruit juice) is loaded with fructose, which is a simple sugar that can lead to weight-gain and negatively affect insulin. In this case, how are you going to get the nutrition you need from these foods?

Many look to vitamin and mineral supplements to fill the nutritional gap in their diets. However, these nutrients do not absorb very well in pill form, and they are missing most of the important micronutrients, plant enzymes, and phytochemicals that you would get from eating the whole food. So basically, you are not getting the same necessary nutrition, and the vitamins and minerals you do get from most supplements are not very bio-available (your body won’t use them efficiently). Most of us are not suffering from a vitamin deficiency... we are suffering from a “whole food” deficiency.
So what can we do about this?

As a personal trainer I’ve worked with hundreds of clients, many of whom have struggled with getting enough vegetables and fruit in their diet. My focus has always been on getting the nutrition you need from real food sources, but in this case I understood that a supplement would be a great benefit for most people. After trying various “greens” products, and reading ALOT about multi-vitamin supplements, I was finally introduced to a product called Juice Plus+ by a friend of mine in the health and fitness industry.

Juice Plus+ is different in that it is a whole food supplement, simply containing the concentrated nutrition extracted from “whole” fruits and vegetables, reduced to powder form, and put in capsules. It’s not isolated vitamins and minerals like other products, or an exotic super-food powder... it’s just fresh, raw, whole fruits and vegetables, which is just what we all need.

The main thing that I liked about this nutritional product is that it is the ONLY one I found on the market that actually has legitimate scientific research demonstrating its effectiveness! Juice Plus+ has been the subject of several clinical studies performed at reputable universities and published in peer-reviewed scientific journals world-wide. Check out this research and other information about this supplement on my website at .

It’s worth looking into, because it’s important to know what you’re putting in your own body.

The second thing I really appreciated about Juice Plus+ is that when the fruits and vegetables were dehydrated into powder form, most of the sugar was removed along with the water. This makes it an excellent choice for diabetics and those struggling with weight control! You can now get the necessary nutrition from fruit without worrying about the sugar.

Because I am a fitness expert with a strong web presence, every week I am contacted by many supplement companies and invited to sell various nutritional products. Some of these other products may be beneficial in some way, but I am not comfortable promoting a product that does not have solid research behind it. I also just don’t see myself as a “supplement-sales” kind of guy. And as I said, my focus is on getting the nutrition you need from whole food sources. This is why Juice Plus+ is the only nutritional supplement that I chose to endorse.

Do yourself a favour and learn more about it at and let me know if you have any questions.  Also, if you enjoy learning about health, be sure to check out the best nursing schools.

Education is everything!

Stay fit,

Josh Hewett

Is Foam Rolling Really a Good Idea?

There seems to be strong trend developing in the personal training / strength and conditioning industry involving the use of foam rollers to perform soft tissue work. This appears to be another fad which was borrowed from physical therapists, similar to when “wobble board” training became all the rage. I look at this as an example of a useful tool being taken out of context and significantly overused, to the detriment of this profession, in my opinion.
Great trainers and coaches (even some of the best) have become foam rolling fanatics, prothesizing the many benefits of raking various muscles over these rigid cylinders. In no way does this detract from their expertise or credibility, but I do think it is time to take a more critical look at the growing “religion” of foam-rollers.
The proponents of foam-rolling often describe it as a form of “self-myofascial release” (SMR). No, despite how that sounds it’s not something naughty you do in front of your computer late at night! OK, so what the heck is myofascial release? SMR is a technique intended to treat “myofascial restrictions” and restore soft-tissue extensibility. It is frequently misunderstood and often described in terms of pressure affecting the Golgi Tendon Organ which causes the muscle to relax via autogenic inhibition. Some argue that this technique relaxes and lengthens not only the muscle, but also stretches the fascia surrounding it, thereby improving “tissue quality” and achieving greater range of motion. Sounds good, right?

What is more likely happening during myofascial release is an increase in movement of one layer of fascia over another, or even movement of fascia sliding over muscle. It is unlikely that this will actually “relax” or stretch fascial tissue, considering the tensile strength of fascia. But it does cause your muscles to become looser. However, this is not necessarily a good thing.

Foam rolling can be compared to deep tissue massage or static “passive” stretching, which can reduce innervation of the affected muscle groups, thus inhibiting their ability to contract. Essentially, this will leave the muscles temporarily weaker and with less tone... not what I would call “better tissue quality”. This may lead to a greater passive range of motion at the affected joints, but at the expense of active joint stability. You have just put your muscles to sleep and created slack in your joints, which is NOT a good thing before training!
To quote an article by Peter Chiasson, a Neuromuscular Rehabilitation Specialist at Core Strength in Toronto:

“The relaxation response from foam rolling, stretching, deep tissue massage, and even modalities like A.R.T. (Active Release Technique) affect the neurological function of a muscle and dampen the afferent messaging process travelling towards the CNS. This makes contractile tissue less prepared to deal with unexpected load. Let’s consider this for a second… so you are “UN-preparing” your muscles for load! To tell a muscle to stop pulling so hard when pulling was exactly what it was designed to do just doesn’t make a lot of sense to me.” 

(Click HERE to read his article)

Even if one was to argue for the long term benefits of greater flexibility achieved by this method, a study from the UW-L Journal of Undergraduate Research indicated that no increased range of motion was associated with the use of foam rollers.

(Go HERE to view the study)

Most professionals in the fitness and performance industry already understand the negative effects of static stretching before exercise (refer to my article on stretching), but for some reason the connection hasn’t been made with foam rolling. So if you are beginning your training sessions with a dynamic warm up, isometric muscle activation exercises, and active mobility drills, which I would argue is a great idea, but then you proceed to employ the foam roller you are essentially getting your muscles “fired up” and then subsequently “shutting them down” right before the workout!

I once heard a well known trainer use the analogy of a an off-balance bicycle wheel, arguing that if one spoke is too loose, you must loosen up all of the spokes to bring it back into balance. Does that make sense? As I understand it, to maintain stability and structural integrity of the wheel, you need to tighten the loose spoke and ensure a certain level of balanced tension between all of them.

The Painful "Results" of Foam Rolling
It is a common approach in this industry, to address muscle tension and pain by attempting to aggressively “loosen up” all of the associated ‘tight’ muscles, when in fact the more sensible approach is to assess and strengthen your weak links. As much as you dislike it, that tension is usually there for a reason; it is a form of protection to create stability where there is a muscular imbalance. If you simply stretch or “roll” away the tight muscles before addressing the related weakness and correcting the imbalance, you have just created more instability.

For example, if your shoulders and chest muscles are sore and tight, rather than stretching them, focus on activating and strengthening your mid-back. Once you have restored a healthy muscle tone and strength to the scapular stabilizers, your posture will be improved and the compensatory pectoral tension will be relieved. It’s a matter of addressing the root of the problem (which is typically weakness and instability, ie: the “loose spokes”) rather than the symptoms (ie: the residual tightness in other muscles due to compensation for that weakness). You may not get the instant gratification attained by foam rolling, but you will be building greater structural integrity and developing a long term solution.

I am a strong advocate of a technique called Muscle Activation Technique (MAT), founded by Greg Roskopf. There is plenty of great information on this technique on the website, explaining the importance of addressing muscle weakness rather than muscle tightness. Check it out.

OK, but what about trigger points... don’t we need to roll those out? I’ll let Mike Nelson, CSCS, answer that:

“Now before you get all crazy on trigger points and how they affect muscular force (which is a good point), how did the trigger point get there? I’ve done a fair amount of cadaver work and so far I have yet to see one trigger point. Actually non-fixed (fresh) tissue does not hold tension on its own. I have yet to see a slab of muscle get tense! Yes, certain structures are stiffer than others, but I have yet to see any muscle or tendons that resemble piano wires that I see in most people’s necks. The nervous system is controlling the level of tension. Plus the thought of adding high amounts of external tension to your body in order to relieve tension seems odd to me. So I should add the thing I am trying to reduce?”  

(Read his FULL ARTICLE here)

I understand that my opinion on this subject is not a popular one, but despite the fact that it may not benefit me to share this information, I do believe it will benefit you, the reader.

So the next time you are considering raking yourself over your Extra-Rigid High Density Foam Roller to tenderize your IT bands, I’m suggesting you think again. Do your research and consider what your goals actually are. Do you want to achieve muscle looseness and passive range of motion at the expense of stability, or are you looking for muscle strength and stability with a healthy active range of motion?

I’m not saying that the foam roller has no practical applications. I am simply implying that it is over-used and inappropriately applied. If you are still convinced of its effectiveness, at the very least I strongly recommend that you refrain from using it before training and aim to be more specific and a little less “aggressive” with your rolling.

I hope I’ve given you something to think about and provided an alternative viewpoint on foam rolling. If you have questions or want more information on the subject, please feel free to contact me.

Stay fit,

Josh Hewett

Wednesday, February 16, 2011

Jack Lalanne's Self-Improvement Plan (A Tribute)

As you may already know, the world lost a fitness legend last month; Jack Lalanne passed away at the age of 96. Jack was an inspiration to millions, myself included, and his impact on the health and fitness industry was immeasurable.

He was promoting the "fitness lifestyle" well before it became popular in the mainstream, and shared his message on the television show he hosted and through the numerous books he published and videos he produced. This man was way ahead of his time.

We can all learn alot from how Jack Lalanne lived his life and the lessons he shared. I've shared a few of his quotes that I particularly liked below.

Nutrition and Exercise:

LaLanne summed up his philosophy on nutrition and exercise as follows:

"Living is a pain in the butt. Dying is easy. It's like an athletic event. You've got to train for it. You've got to eat right. You've got to exercise. Your health account, your bank account, they're the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen: together, you have a kingdom."

Training Intensity

Jack had a strong opinion regarding the importance of training with intensity, as opposed to long, slow, easy workouts:

"I train like I'm training for the Olympics or for a Mr. America contest, the way I've always trained my whole life."

"Do [exercise] vigorously, like somebody is chasing you. You've got to do it hard. Otherwise, if you just take it easy and do it longer, you are spending all that time when you don't need it. Use that extra time with your weights instead."

Sex Life

When asked about his sex life, Jack LaLanne had a humorous response, saying that even as they become older, he and his wife still made love almost every night:
"Almost on Monday, almost on Tuesday, almost on Wednesday..."

-LOL! I'm going to have to steal that one for down the road!

Motivation for Exercise

He explained his reasons for exercising as follows:

You see, life is a battlefield. Life is survival of the fittest. How many healthy people do you know? How many happy people do you know? Think about it. People work at dying, they don't work at living. My workout is my obligation to life. It's my tranquilizer. It's part of the way I tell the truth — and telling the truth is what's kept me going all these years.”


Here is a short, inspirational excerpt from his television show, where Lalanne outlines a Ten Point Self-Improvement Plan:

He was also quoted as saying, "I can't die, it would ruin my image."

Don't worry Jack, your image remains untarnished. We will miss you.


Tuesday, January 18, 2011

Getting Fit With Boot Camp Training

Boot Camp group workouts have proven to be more than just the latest fitness trend. Thousands of participants have been reshaping their bodies and reclaiming their health and vitality with the help of fitness Boot Camps, and many trainers are taking notice. More and more fitness professionals are incorporating group fitness “bootcamp” style programs into their training portfolio. However, not all bootcamps are created equal. This article will explain what makes this style of training so effective, and what to look for in a good group workout.

A well designed Boot Camp program, such as the Strictly Fitness Bootcamp I run in Toronto, with Fitness Expert Kris Donaldson, incorporates several important elements to make it a productive, time-efficient exercise program. The following factors are key for producing significant physical transformation, such as improved body composition, increased anaerobic and aerobic fitness, athletic conditioning, and better health.

High intensity resistance exercise should be a focus of a good boot camp. If the intensity is too low, or there is too much emphasis on low intensity cardiovascular training, there will not be a sufficient stimulus for noticeable results. Participants typically attend boot camps to be challenged as well, and will soon become AWOL if this challenge is not found.

The resistance training exercises should include basic pushing and pulling movements for the upper and lower body as well as core training. Using compound, multi-joint exercises will challenge several muscle groups at once, which results in greater “exercise economy”, because you will get more “bang for your buck” during your training time. These are also more “natural” movements, which means they will have a greater carry-over to other regular activities in your life. Attention should be given to balancing the volume of work for opposing muscle groups, so as to prevent muscular imbalances from developing. These exercises should also consist primarily of bodyweight exercises, with the support of basic training accessories.

Bodyweight training is ideal for bootcamp group training because of the convenience and versatility of the exercises that can be performed. Most bodyweight exercises require minimal equipment and be performed almost anywhere. Bodyweight movements can be done indoors or outdoors, and can be adapted to be as challenging or as easy as necessary. No equipment is actually necessary, however, bodyweight workouts can be made more challenging with added exercise variations by the addition of training accessories such as suspension straps (ie: Jungle Gym, Blast Straps, or TRX), the Power Wheel, Lebert buddy system, exercise balls, and adjustable steps.

Every activity we do and every movement we make, whether it’s related to exercise or not, centers on using and controlling our own bodyweight. This is also true for resistance training. Although some people may not consider bodyweight training to be challenging enough, there are distinct benefits to performing bodyweight exercises.

Because bodyweight training typically involves major muscle groups in an integrated manner, the smaller stabilizer muscles are also strengthened. This will improve joint stability and strength. Your core muscles are also involved as you brace to provide a strong, stable base from which to initiate movement for the rest of the body.

Bodyweight training provides a convenient, versative, efficient, and effective method of training for strength, fitness, and conditioning, and should therefore be a mainstay of a good boot camp program.

Interval training cardio is also an important training method to include in a boot camp workout. Interval training involves brief intervals of high intensity “cardio” exercise with periods of lower intensity exercise between them. For example, one could perform 3 minutes of moderate intensity work, alternating with 30 seconds of very high intensity exercise. Interval training is more effective than long, slow cardio “endurance” cardio in a number of ways. Interval training can:

•Stimulate the release of fat-burning “growth-hormones”
•Develop fast-twitch muscle fibers
•Preserve (or even increase) lean tissue while metabolizing fat
•Take far less time to consume far more calories

Cost effectiveness is another huge benefit of being part of a boot camp. Because no gym is needed you save on those ridiculous membership fees. You also won’t need to spend money on expensive home gym equipment. Group training costs less per participant for expert instruction, compared to 1-on-1 personal training, yet with programs such as the Strictly Fitness Bootcamp you still get the benefit of having expert, qualified instructors. An important distinction of the Strictly Fitness Bootcamp is that the groups are limited to smaller class sizes, so that an individual’s needs can still be met within the group training environment. However, there is certainly no slacking allowed! Regardless of their fitness level, participants will be challenged to push their own limits.

One of the most significant benefits of a boot camp is the value of exercising with a group of other motivated, energetic people. There is a group dynamic within a boot camp that will help participants feed from each other’s energy, as well as a sense of accountability to the other members in the group (not just to the instructor). This leads to a better workout, faster results, and greater adherence to the program overall.

If the goal is to have fun, get in great shape, and adopt a healthier, more active lifestyle, a fitness boot camp might be just what you need.

Saturday, January 15, 2011

Strength and Conditioning for Warriors

For those athletes who compete in contact or combat sports, physical conditioning is of the utmost importance. These “combatant athletes” subject themselves to immense physical stress in sports such as wrestling, football, judo, rugby, MMA, and others. To be able to withstand the rigors of their chosen sport and still perform at an elite level, these athletes (let’s call them warriors) must follow an intelligent training plan.

A well designed training plan does not have to be complicated. Unfortunately, many of these warriors mistakenly believe that the more complex and outlandish a training program seems, the better it must be. In an effort to incorporate "functional training" into their routines, warriors across the land are often found trembling on stability balls, balancing on wobble boards, lying on foam rollers, and jumping on Bosu balls. These tools have their uses, but they certainly won’t improve your strength and conditioning!

With the exception of a few core exercises, performing any exercise on an unstable surface is a waste of time unless the goal is rehabilitation. In fact, this type of training can also “de-train” these warriors, by providing inadequate muscle stimulation and entraining inappropriate motor patterns, all in the name of “sport specific” or “functional” training!

The key to becoming an unstoppable warrior is to get back to the basics. First, one must develop a solid strength base. Strength is the foundation for athleticism. Focus on basic primal movements such as squatting, lunging, deadlifting, twisting, as well as pushing and pulling from various angles. Use big, compound exercises, train heavy with solid form, and keep the workouts brief and intense.

Once a solid foundation has been established, it’s time to incorporate real-world “odd implement” training. This unorthodox style of training includes exercises such as tire flipping, sled dragging, sandbag carries, farmers walk, and stone lifting. A growing number of coaches, trainers, and athletes are recognizing the effectiveness of odd implement exercises or “real-world training”, because it gets results.

Also considering that many of these unique movements are explosive in nature, there tends to be greater carry-over to contact / combat sport activities than there is with traditional strength training in the gym. Because each compound exercise involves several muscle groups working together, training with these unconventional implements leads to full body “functional” strength, which transfers to better preparation for athletic performance on the battle-field.

This is why we use this method of training at our Top Form Strength Camp. The TF Strength Camp delivers an old-school workout with simple, primal movements using basic compound exercises and “real-world” implements. It has been our experience that this training style will develop full body strength and power while improving body composition and athletic performance.

Odd implement training is a rejection of the “mirrors, chrome, and elevator music” environment of most traditional gyms in favor of basic, ground based, athletic movements. Training with implements is a rugged, uncomfortable, yet enjoyable endeavor that builds not only physical strength but also strength of character. In the end, this is what separates the warriors from the “wanna-be’s”

-Josh Hewett-

Saturday, January 1, 2011

Making 2011 The Best Year Yet!

I want to wish you all a fantastic new year in 2011!

Let's set this year up to be the best one yet.  It is within our power to make each year better than the last, through the goals that we set, the choices that we make, and the attitude that we adopt.  If you haven't already, I encourage you to take the time to write down your goals (call them "resolutions" if you wish) for the next year and make your plans for how to reach these goals.


My own resolutions for 2011 are as follows:

Personal Goals:
  • Get into the best shape of my life! This means I will be leaner, stronger, healthier, and more fit than I've ever been before.  It may seem like a lofty goal, seeing as I am in my 40's now, but I was very close to reaching this objective last year (before my bicep injury), and this year it will be realized. I will be posting videos of my progress, and sharing my nutrition and exercise tips and strategies over the next few months.

  • Spend more time with my family... especially my daughter.  Kaitlyn is just over 2 years old now, and it is important to develop a strong relationship during these formative years.  Plus she's such a blast to hang out with!

  • Get more quality sleep more consistently. All work and no rest makes Josh a zombie!

Professional Goals:
  • We will be starting group training programs in a couple of weeks, to make our programs more accessible to a larger number of people.  The Strictly Fitness Boot Camp will be a challenging and highly effective early morning circuit training workout designed to improve fitness and body composition (metabolize that extra body fat!).  It is open to anyone who is up for a great workout.  The Top Form Strength Camp is an evening strength and conditioning program for men, which will involve some unique, "real-world" training implements.  I'm really looking forward to beginning both of these groups!

  • I am committed to finally completing both of the training ebooks I have been working on (and off) for so long.  These will be an online resource to make our programs available to those who do not live in the city, or who are unable to participate in one of our programs in person.

  • This is also the year that I will be venturing into group speaking engagements. I am looking forward to offering clinics and seminars in the near future.

  • 2011 will also be a year of continuing education.  I am scheduled to attend several courses and plan on attaining a new certification I've been wanted for some time.

Writing down your goals and resolutions and sharing them with others makes them "real" and helps make you accountable.  I invite you to share your New Year's goals, plans, and dreams with us, either on this blog in the comments section below, or on my new Facebook Page at .  You never know how posting your comments might inspire someone else or provide the spark to ignite their own goals for 2011.

It would be great to hear from you!

Wishing you a powerful and successful year ahead...



PS- Please post your Resolutions (or any related thoughts and ideas) in the comments below OR
at ...  Thanks!

PPS- Remember to write down your goals, say them out loud, and review them regularly to ensure you are successful in reaching them!