Category: learning and living

 

How to Achieve NEW YEAR’S RESOLUTIONS Unlike Last Year

It’s coming upon that time of year again where people start thinking about their goals for the year. Gyms will probably have some kind of promotion getting a whole ton of people in, knowing fully that most of them will give up on them.

These stats were taken from https://discoverhappyhabits.com/new-years-resolution-statistics/

“In 2019, one survey found that more than half of Americans wanted to be healthier – 59% wanted to exercise more, 54% said they would eat healthier, and 48% resolved to lose weight.”

“The most popular resolutions for 2021 are exercising more and improving fitness (50% of participants), losing weight (48%)”

Notice a pattern?

7% of survey participants stuck to all their resolutions in 2019, while 19% kept some but not all of their resolutions.

Those stats aren’t actually bad, but one thing to consider is that these statistics aren’t going to be completely accurate. Many times in the statistics gathering process it is done by a poll.

There is an issue with this. When you are asked, “Did you achieve your resolution this year?” A seemingly harmless question can be interpreted as “Are you a winner or a loser?” Especially if we didn’t meet our expectations.

Disappointed Pbs Nature GIF by Nature on PBS

Nobody ever wants to admit they came up short. And knowing this, I expect those stats are more than likely just a wee bit off.

But they don’t have to be. Not if you follow the process I use to create personal training success stories at my personal training studio in Boonton.

The first thing you have to do is know what you want to achieve. The destination informs the journey to get there after all. I ask my clients a lot of in-depth questions so I can get a clear idea of what they want.

Then when you know what you want, you have to figure out what it will take to get there so we can create a step-by-step plan to get from point A (where you are) to point B (where you would like to be).

Let’s just say for the sake of argument you want to gain 5lbs of muscle and burn 10lbs of body fat. Great! You know what you want to achieve!

Now the question becomes, what exercises are an option? Which ones are appropriate and how can we get there?

In this case, you’ll need to have a program that includes resistance training and a supportive nutrition plan. Cardio helps for sure, but not as much as getting your nutrition en pointe and not as much as weight training believe it or not.

In order to have a well-rounded balanced training program, you should try to include at least one exercise for each movement category.

  • Upper body push (like a bench press or overhead press)
  • Upper body pull (chin ups, trx rows etc.)
  • Hip hinge (deadlift, kettlebell swing, hip thrust etc.)
  • Knee dominant movement (squats and squat variations, lunges etc.)

Start within your capabilities and expand outward step by step. When people come to me to maximize their results, the first thing I do is determine what they can and can’t do safely during a movement evaluation. Then depending on what they can and can’t do, I select exercises appropriate to their goals and establish current maximums.

When I know their current maxes I start the process to be well within their capabilities and gain momentum so that when we arrive we’ll be well prepared to blow previous maxes out of the water. I’ll give a couple of examples.

With Daniel, his goals were to gain muscle and not get hurt. Following a corrective exercise program to give us more options to work with. When we were able to put a more complete program in place I started him well within his capabilities so that we can develop momentum to expand well past them. And it worked as you can clearly see in the picture. Around 25lbs of muscle gained, reduced his body fat from 15% to 8% via a body fat tester, improved his bench 1 rep max by 64% went from zero chin-ups to 3 chin-ups (now at 10), and added 105lbs to his hex bar deadlift all within a very short period of time and without getting hurt, which is awesome.

The same thing with Tom, we started well within his capabilities to the point that he kept telling me the weights were too light. I’m like, just trust the process, you’ll see. As you can clearly see it worked.

This is a picture of what Tom at the age of 56 achieved in 12 weeks at Eric Moss Fitness, a personal training studio located in Boonton New Jersey

Now, what if your goals are a bit different? What if it’s more specific to your hobby or profession? The same process applies. With Lauren, she wanted to be able to hold a handstand for a full minute as well as do 2 pull-ups (harder than chin-ups). We figured out what she could do, took a bunch of steps backward to be within her capabilities, and climbed our way back up. When we achieved her handstand goal, I took a picture to send to her. And yes, we also achieved the 2 pull-ups.

So anyway, I know this post is getting a little long-winded so I’ll try and wrap this up. In order to actually achieve your New Year’s resolution this year, unlike last year, set your mind and get clear on what you want to achieve. Determine your current capabilities, work the process back to be well within capabilities, and create a step-by-step plan to progress outward until you crush your goals. Put it into action.

Boom! Done! Success!

If you want my help, you’re in luck. I offer a free trial membership at my personal training studio located on Main Street in Boonton. Just send me a text at 973 476 5328, introduce yourself and let me know what you want to achieve. Let’s make 2022 your year unlike last year…and especially not like the disaster 2020 was.


Eric Moss is a personal trainer in Boonton and moonlights as a world-record-holding modern-day professional performing strongman, author, and motivational speaker. In the tradition of the strongmen more common during the turn of the century, he performs feats of strength such as bending steel and breaking chains as part of a show and speaks on goal achievement for corporations, associations, nonprofits, government entities as well as for schools and universities. His exclusive personal training studio is located on Main Street in Boonton New Jersey, is close to Mountain Lakes, Denville, Montville and Parsippany New Jersey.

Behind the scenes and a tribute to a legend

If you have been following me for any period of time now you probably know that in addition to having a personal training studio on Main Street in Boonton I’m also a motivational speaker and modern-day performing strongman.

Last week I performed/presented at a convention in Texas consisting of physical educators, dance instructors and others involved in keeping kids active and moving. Check out the highlights and behind the scenes.

On a personal note, I was glad that I could pay tribute to Slim the Hammerman who passed away last week. His advice to me was not only inspiring but also critical to my career. I was always nervous that I wasn’t worthy of the title and every time I performed in front of him, I was scared to death of failing, but I always got the nod that said I was worthy.

Slim the Hammer Man | USAWA
Slim the Hammerman

Now he looks upon us from above I hope to continue to pay worthy tribute to him.


Eric Moss is a personal trainer in Boonton and doubles as a world-record-holding modern-day professional performing strongman, author, and motivational speaker. In the tradition of the strongmen more common during the turn of the century, he performs feats of strength such as bending steel and breaking chains as part of a show and speaks on goal achievement for corporations, nonprofits, government as well as for schools and universities. His exclusive personal training studio is located on Main Street in Boonton New Jersey, is close to Mountain Lakes, Denville, Montville and Parsippany New Jersey.

Tony Ardolino, 2nd place in the bathing suit competition and wins Mr. Gay USA pageant

Tony moved here from a somewhat small town in Maine with a dream of becoming Mr. Gay World USA.
Even though he made decent progress on training on his own he held back because he was afraid of getting hurt training by himself and needed someone to help bring his physique to the next level.

He was a bit torn between me and another personal training studio nearby in Boonton and saw me training inside and decided to take me up on my personal training free trial.


Some of the obstacles that came up before we even started were neither of us had done this before (some compete year after year) and he only had 2 days per week where he could come and train with me. So I needed to create a customized program that was complete and ruthlessly efficient that would still bring him the kind of results that would make him a contender. There was no room for error or filler exercises.

I had put together a program that in just 2 days per week would cover his entire body.

I knew we had to train:

  • upper-body push (bench press and military press)
  • upper-body pull (chin ups)
  • hip dominant movement (hip thrusts)
  • knee dominant movement (squats).

And I had to have a strategy to progress each of them to bring the best results possible, as fast as possible.

The competition was stiff. We were up against 50 other contenders each of whom had won in their state who also had the same dream and some had resources we didn’t have. Some would spend thousands upon thousands upon thousands on having pageantry coaches, professionally made costumes, and having performers on stage with him.

Tony had me, his work ethic, a wonderful singing voice, his creativity, and a DIY costume he put together himself with things bought at the dollar store.

But I like to think I’m good at what I do, and Tony is a hard worker. He traveled all the way from Andover 40 mins each way and showed up each day ready to bring me his best. Doing this despite the pressures of work and having a princess business (he had to stay in Florida for about a month on a work assignment), going through a breakup, and losing loved ones along the way.

But the program I designed for him gave him significant increases of strength like doing 20 consecutive reps with 15lbs heavier than his previous Bench Press 1RM among other increases in overhead pressing and squatting and full body strength.

Not only did his entire body get much stronger but he developed a balanced and toned physique that won him 2nd place in the bathing suit competition. Beating out Instagram influencers with millions of followers. He even got a modeling contract out of it.

Picture from Tony’s Instagram


The strength increases not only gave him the physique he needed to not just be a contender, but also the self-confidence he needed to be true to himself and win the whole thing.

In truth, I believe it was Tony’s authenticity that won over the judges. Instead of trying to be what he thought they would want, he had the confidence to be himself, to be who he was meant to be…which in the end is what they actually wanted.

Mr Gay usa trains at Eric Moss Fitness
Tony being crowned Mr. Gay USA

Now, he is going to represent the United States taking on the winners of the other countries. He’ll have a team behind him and hopefully, I’ll still be the one in charge of making sure his physique is as perfect as possible.

What comes next? World domination.


Eric Moss is a personal trainer in Boonton and doubles as a world-record-holding modern-day professional performing strongman, author, and motivational speaker. In the tradition of the strongmen more common during the turn of the century, he performs feats of strength such as bending steel and breaking chains as part of a show and speaks on goal achievement for corporations, nonprofits, government as well as for schools and universities. His exclusive personal training studio is located on Main Street in Boonton New Jersey, is close to Mountain Lakes, Denville, Montville and Parsippany New Jersey.