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Archive for category goal setting

Slow progress is still PROGRESS!

It’s a sentiment worth reminding ourselves…

Just because you haven’t reached your goal fast enough…or even if you’re not seeing progress like you think you should….ANY progress is still progress. We didn’t get out of shape overnight. We won’t get in shape overnight. And some changes are hard to stick with. The key is finding those changes you CAN make and that are sustainable and go from there.

Keep pushing! You haven’t failed until you give up.

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What timeframe do you give yourself for your weight loss or fitness goals? Have you ever considered setting a 5lb a month goal? Or 1/2 inch a month? Something else?

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What do you want?

That may have sounded snide or rude, but I certainly didn’t mean for it to be rude.

What I mean is…have you thought about it lately? What do you want? What are your goals? Why do you want to be healthy? Thinking about your WHY is very helpful in keeping your motivation. Making that your North Star can help you when you stray. When you don’t feel like working out. Or when you don’t feel like eating a healthier lunch.

So think about it for a minute.

Why do you want to be healthy and fit?

My hubby and me in Ireland

Is it to set a good example for your kids?
Is it so you can be around to see your grandkids grow up?
Maybe you just want to feel better?
Or perhaps you want to fit back in those old jeans?

Now that your reason. Write it down. Put it everywhere. Your bathroom mirror, your smart phone, your screen saver. Tell your significant other, your coworkers. The more people you tell and the more places you put it, the more likely it is that you’ll stay focused more often. Tell yourself every day why you want this. You may just find yourself making more and more decisions in line with that.

For me, my reason for wanting to be healthy is because I want to be able to enjoy my family and my friends and to continue to be able to travel and enjoy myself. I want to look and feel good and not having any physical or health problem stand in my way. That’s what keeps me going when I don’t feel like it. Now that the habit of working out and eating well is engrained in my life, I really do enjoy it and look forward to it. But some days, I still don’t wanna…for some reason. And that’s when I revisit my WHY.

So tell me, why do YOU want to be healthy and fit?  Share below, please!

Some of my whys:

With my hubby and his parents, enjoying the NC State Fair

My mom and me celebrating New Year Eve

Team Penguin! Wonderful friends, Amy, Troy, My hubby & me about to run a fun 5k

Besties: Christina and Kathy and me, celebrating a great friend's birthday

My wonderful hubby, me, and our baby enjoying the beach in fall

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Weekly Challenge #3

Do you have goals?

Well how do you keep them in mind? Do you plan tasks that will help you accomplish those goals or are they sort of just arbitrarily hanging out there?
Your challenge this week is to really LIST and organize your goals.
So take 10 minutes. Really sit and think about, say your top 10 goals. Make them wild and crazy. You don’t have to show them to anyone…just really be creative and think “What would be the most AMAZING things I’d like to achieve?”
Write them all down, and then on a separate sheet of paper, start brainstorming how they are connected. So maybe one of your goals was to quit work. And another goal was to start your own business. And another was to take more vacations. Take those and order them in the way in which they would need to occur. So if one would lead to another, for instance. So maybe you have to start your own business before you could quit work. Then your business would have to succeed for you to take more vacations, right?
Now decide which one is the one that LEADS to all the rest. Chalene Johnson calls this your “Push” goal. In the example above, the push goal would probably be to start your own business. Because it makes the rest happen. Highlight that one. Put stars around it. Circle it. That’s the one that is the KEY for the rest to happen. Now write that one everyone. Save it in your phone. Make it your screensaver.
And start ACTING toward it TODAY. Tiny, baby steps each day. Do something every day that will help you reach that goal eventually. Even if it’s just that you’ll research one element of something that you’ll need to know. Or perhaps it’s one little phone call that you’ll need to get the ball rolling. Just do something to move you toward your goal.
I’d definitely recommend you pick up Chalene Johnson’s book, “Push: 30 Days to Turbocharged Habits, a Bangin’ Body, and the Life you Deserve!” She has a very specific, fabulous system to really dive into this and get your life organized and working toward your goals. Why wait, right?
Now, you don’t HAVE to share your push goal with anyone. But I think you SHOULD. People can help you. And when you say it out loud, you are much more willing to work toward it. Sooooo, don’t be shy, tell us what your BIG GOAL is, below!!

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Fitness Tips for the New Year

So, since it’s a new year, I know lots of people are planning to lose some weight. In fact, CNN.com is doing a poll today; it simply asked if you are planning to lose weight this year. When I checked, 77% of the responders said yes. That’s a big number. And I suspect some folks don’t even know where to start or may feel overwhelmed. So I thought I’d try to break down some basics here.

To lose a few pounds and get healthier, one must commit to themselves that they really want it. With a little hard work and dedication, you can lose the weight. No matter your perceived obstacle, it can be done.

Here are some changes you can make starting today so that you can lose the weight you’re hoping for.

1) Eat enough. Yes, you read that right. You must feed your metabolism. If you’re eating 2 meals a day, you’re not eating enough. Even if they’re big meals, its not enough. When you go more than a few hours without eating, your blood sugar crashes and your metabolism slows. Try eating every 2-3 hours. And DONT skip breakfast. None of these meals have to be big. You may feel like you just can’t eat because you’re not hungry. That’s a sign that you’ve sloooowed your metabolism! If you don’t feel hungry in the morning, try drinking a glass of water when you wake up, then about 30 minutes later, eat a scrambled egg. For me, that’s not enough, but for getting yourself used to eating again, you may need to start there. Eventually, there’s no reason why you shouldn’t be eating a couple of eggs and a piece of whole wheat toast. Your snacks can be just as small. A handful of pistachios or a few wheat crackers with cheese, things of that sort.

2) Eat at least one fruit per day, use it as one of your snacks. Eat vegetables with every meal. No excuses. Your body needs and craves it. AND it’ll fill you up without excessive calories. And weight loss boils down to that….calories in vs. calories out.

3) Drink water, cut out sodas. Yes, even diet sodas. Regular sodas are horrendous for you, with an insane amount of sugar. Truly. Insane. Diet sodas cut out the sugar and calories of course, but they’ve been shown to make your body crave sugar. So you’re more likely to eat more later or indulge more with sugary sweets than you normally would. If you must have soda with something (For instance, I simply MUST have soda when I’m having a burger) then drink part of a diet soda. And make that all the soda for the day. Drink water all day long, starting when you first wake up.

4) Walk for 30 minutes every day. Yes, every day. It’s only a walk, not a run or weights, you can do this every day, and to get the calorie burn you need to lose some weight, you need to be consistent with this. If you truly do not have 30 minutes to walk each day, then split it up, 15 minutes in the morning before work and 15 minutes either on your lunch break or after work. Do not skip this step. It’s key, and it will give you results. And, if you choose to push further later, it will set you up for success if you decide to start a more intense workout program.

5) Sleep.  Do not underestimate the power of sleep. When you do not sleep enough hours, your metabolism will slow, and your stress hormones will signal your body to store fat.

So those are the basics as I see it. If you already do all of these things and you’re still wanting to lose some weight, you should consider a more intense workout. This does not mean you have to run marathons. There are fabulous, safe, fun workouts that will do the trick. Your body will get used to one activity. So after walking every day for a month, you very well may plateau, that’s when you’ll want to mix up your routine. Right now, I’ve stopped running and I’m doing resistance training, Chalean Extreme. I’m soooo excited I’m doing it, because I’m already seeing the results I was hoping for. Long, lean muscles! Hooray! Don’t be afraid of weights, and don’t be afraid to start an actual program. They’re effective and people love them for a reason!

As always, I’m here to help… comment below or email me if you’d like more specific advice on losing weight, getting fit, nutrition, or whatever!

fithappy@yahoo.com

~To Your Health~


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It’s a NEW year, what will YOU do with it?

It’s a fresh start. Even if you don’t like the work ‘resolutions’. I personally think New Years Resolutions are a fabulous idea. Call them ‘goals’ if ‘resolutions’ bother you. And I think you SHOULD reach for the stars with them. Have you ever read the book “Think and Grow Rich” by Napoleon Hill? You should. Basically the book explains, what you DECIDE you’ll accomplish, you will. You must believe it, make it so in your head…and it WILL become. So why not reach for the stars? Don’t be afraid of setting goals, that’s how you grow.

Having said that, it’s also known to be beneficial to set your goals and tell others about them. They can help you keep accountable, even if they don’t mean to. So go ahead, take out a sheet of paper RIGHT NOW. Think about the one thing…that if everything went perfectly, you’d just LOVE to accomplish. What’s your perfect life like? Be specific. Don’t just say, “I want to be rich”. Instead, say, “I want to finish school and start my own business in my field, and help a thousand people with widgets this year”. This may lead to you being rich, but that’s not the goal. See the difference?

So do it. List your one big goal. Now list 5 or 6 little goals that you’d need to do in order to reach that goal. Put it on your fridge. Or your bathroom mirror. Don’t be afraid to look at it every day. And then WORK toward them all, starting today. No excuses.

Would love to know some of your goals for 2012! Comment below if you’d like! 🙂

~To Your Health~

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