Sticky Note Goals – BowlFit Tips

Sticking to a schedule is no easy task, especially with exercise. Work, extracurriculars, and balancing the tedious tasks of everyday life. If you’re feeling like you’re missing the consistent work ethic to maintain an active lifestyle, starting small is the key to big strides.

Sticky note goals are a concept verified by behavior-modification specialists (nutrition, fitness, lifestyle, etc.). The way it works is to keep small exercises on sticky notes on places you revisit every day, especially if you find yourself snacking or sitting down for too long.

For example, “15 sit-ups after sitting for a half hour,” taped to your couch, or, “10 push-ups for every time the fridge or cabinet is opened for snacks.” These sticky notes goals not only help you become a bit more active, but they build a better lifestyle in general. Create your sticky note goals as you see fit for you and tailor them to your goals and keep track of how quickly things improve in your lifestyle!

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.

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