Stay Sore

The ability to properly set your goals is already half the battle to achieving them. If done right, you will lay the foundation to success!

(Specific, Measurable, Attainable, Realistic, Time-bound)

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don't provide sufficient direction. Remember, you need goals to show you the way. Make it as easy as you can to get where you want to go by defining precisely where you want to end up.

Include precise amounts, dates, and so on in your goals so you can measure your degree of success. If your goal is simply defined as "To reduce expenses" how will you know when you have been successful? In one month's time if you have a 1 percent reduction or in two years' time when you have a 10 percent reduction? Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something.

Make sure that it's possible to achieve the goals you set. If you set a goal that you have no hope of achieving, you will only demoralize yourself and erode your confidence. However, resist the urge to set goals that are too easy. Accomplishing a goal that you didn't have to work hard for can be anticlimactic at best, and can also make you fear setting future goals that carry a risk of non-achievement. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to "raise the bar" and they bring the greatest personal satisfaction.

Goals should be relevant to the direction you want your life and career to take. By keeping goals aligned with this, you'll develop the focus you need to get ahead and do what you want. Set widely scattered and inconsistent goals, and you'll fritter your time – and your life – away.

Your goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.

Quick shout out to Karen Towalski for the topic idea, thank you.

More from your host Bo Skitsko:

Bo-Fit Supplements:

https://bofitstudio.com/shop

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #GoalSetting #SmartGoals

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

Dr. Scott Haggerty and Personal Trainer Bo Skitsko discuss the benefits of laser therapy for injuries, pain, inflammation and overall faster recovery and improved healing of tissues.

Here are the main benefits of laser therapy for injury and pain:

1. It reduces pain and inflammation without side effects

Laser therapy uses a process called photobiomodulation. Photons enter the tissue and interact with the cytochrome c complex within mitochondria. This interaction triggers a biological cascade of events that leads to an increase in cellular metabolism and a decrease in both pain and inflammation. Unlike medications, laser therapy reduces pain without undesirable side effects.

2. Can be used for acute and chronic conditions

When treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury (assuming there is no active hemorrhaging). The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker.

3. Treatments can be customized for each situation

Lasers that have larger power ranges offer versatile treatment options. 

4. Laser treatments Feel Good

Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth - massage like sensation.

5. Treatments Are Fast

Laser treatments are quick, usually 5-10 minutes depending on the size, depth, and acuteness of the condition being treated. High-power lasers are able to deliver a lot of energy in a small amount of time, so therapeutic dosages are achieved quickly. For people with packed schedules, patients and clinicians alike, fast and effective treatments are a must.

Special Guest: Dr. Scott Haggerty:

https://www.elitefamilychiros.com/

https://www.instagram.com/elitefamilychiros/

https://www.facebook.com/elitefamilychiros

More from your host Bo Skitsko:

Bo-Fit Supplements:

https://bofitstudio.com/shop

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #LaserTherapy #InjuryRecovery

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

Mindset coach Randy Angsten and Personal Trainer/Author Bo Skitsko talk about why we quit and fail on our plans. What is the real reason why we don't achieve our goals? Why do people quit on their dream? Why do we fail to be successful? And most importantly how can we be mentally strong enough to change our mind set and stay the course towards our dreams and goals.

Randy Angsten:

https://www.instagram.com/mindset_and_muscle/

https://pfmarketingsolutions.com/

More from your host Bo Skitsko:

Bo-Fit Supplements:

https://bofitstudio.com/shop

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #DontQuit #Failure

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

Here are 10 reasons why you should watch this video and take your sleep seriously:

1. Poor Sleep Can Make You Fat.

In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.

2. Good Sleepers Tend to Eat Fewer Calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.

3. Good Sleep Can Improve Concentration and Productivity.

Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep.

4. Good Sleep Can Maximize Athletic Performance.

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke.

A review of 15 studies found that people who don’t get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk.

In a study in healthy young men, restricting sleep to four hours per night for six nights in a row caused symptoms of prediabetes.

7. Poor Sleep Is Linked to Depression.

It has been estimated that 90% of people with depression complain about sleep quality.

8. Sleep Improves Your Immune Function.

They found that those who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more.

9. Poor Sleep Is Linked to Increased Inflammation.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.

10. Sleep Affects Emotions and Social Interactions.

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.

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Bo-Fit Sleep Support Supplement: https://bofitstudio.com/shop

More from your host Bo Skitsko:

Bo-Fit Supplements:

https://bofitstudio.com/shop

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #BetterSleep #SleepQuality

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

In this Episode I will show you 6 Simple Healthy Habits you can start implementing immediately without spending extra time on them. But it only works if you actually do it. Just listening will no help. How to improve your balance and stability. How to get rid of diet soda addiction. How to get rid of energy drink addiction. How to improve your mood. How to manage stress levels. How to improve your Posture. How to stay active without a gym.

And No Extra Time Required for All This!

00:43 Improve your Balance and Stability

02:04 Diet Soda Addiction | Energy Drinks Addiction

03:18 How to improve your Mood | How to manage Stress

06:11 TV Commercials can be Healthy

07:38 How to improve your Posture

09:08 How to be Active without Working Out

Share, like, subscribe and enjoy 🤙

More from your host Bo Skitsko:

Bo-Fit Supplements:

https://bofitstudio.com/shop

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #HealthyHabits #TimeManagement

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

In this episode Personal Trainer Bo Skitsko and Professor Christine Phillips talk about what makes a great personal trainer and how to find a good personal trainer. If you are looking for a personal trainer, want to know if your trainer is good, or maybe want to become a certified personal trainer, then you will definitely find some good information in this podcast episode.

Christine Phillips is an assistant professor in the Sport and Exercise Studies program at Cuyahoga Community College (Tri-C ® ). She began as an adjunct in 1993 teaching Physical Education courses but has been in the Health and Fitness industry since 1986. Professor Phillips has her Master’s degree in Exercise Science, is a Certified Health and Fitness Specialist through the American College of Sports Medicine, a register Yoga Teacher through the Yoga Alliance, and Certified Group Fitness Instructor through the American Council on Exercise. Over the years she has taught credit and non-credit classes, workshops and seminars on a wide range of health and wellness topics including yoga, meditation, stress management, exercise options, and many more. Professor Phillips is passionate about helping people be healthy, happy and peaceful by sharing wellness in its many forms.

Sport and Exercise Program at Tri-C:

https://www.tri-c.edu/programs/health-careers/sport-and-exercise-studies/index.html

More from your host Bo Skitsko:

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

Bo-Fit Supplements:

https://bofitstudio.com/store

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #PersonalTrainer #CertifiedTrainer

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

In this episode Dr. Joe Klemczewski and Personal Trainer Bo Skitsko discus Diabetes Mellitus. How to Reverse Diabetes with Diet and Exercise and also lose weight in the process.

Joe Klemczewski, PhD:

https://thedietdoc.com/

https://www.instagram.com/joeklemczewski/

More from your host Bo Skitsko:

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

Bo-Fit Supplements:

https://bofitstudio.com/store

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #Diabetes #DiabetesAwareness

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

How to train for strength in the gym with Strongman Jake Ebinger and Gym Owner Bo Skitsko.

Strongman Jake Ebinger:

Instagram: https://www.instagram.com/jakethebarbarian/

Facebook: https://www.facebook.com/jake.s.ebinger

More from your host Bo Skitsko:

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #Strongman #StrengthTraining

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

Healthy Snack Ideas

More from your host Bo Skitsko:

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #HealthySnacks #SnackIdeas

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.

Hidden Calories in Food and why you can't lose weight.

You may be shocked to hear that even foods we consider healthy can be high in calories, leading to unexpected weight gain. Hidden calories can sabotage your diet big time. Most people are unaware of their caloric intake and avoid looking at the nutrition label on the back side of the food packaging. Most of the time that is exactly why many people cannot lose weight and get disappointed or frustrated.

In this video I will show you 10 hidden calorie traps in popular foods.

More from your host Bo Skitsko:

Get my Book 📙

http://bit.ly/LTStaySore

My Instagram:

https://www.instagram.com/bo_skitsko/

Check out the Gym Bo-Fit 🏋️‍♀️

https://bofitstudio.com/

YouTube Channel:

https://bit.ly/StaySoreYT

🎧🎤Subscribe and Listen to the STAY SORE Podcast:

Apple: https://bit.ly/StaySorePodcast

Spotify: https://spoti.fi/2JnE7eF

https://linktr.ee/bo_skitsko

📧[email protected]

#StaySore #HiddenCalories #HealthySnacks

Disclaimers by Bo Skitsko:

All opinions are my own. Not professional health advice, for entertainment purposes only.