Posts Tagged ‘goal’
Everyone’s motto at the beginning of the year seems to be “this is the year I finally ____”. Sadly, most people never reach their goals, whether their goals focus on eating healthier, exercising more, weight loss, or just working on overall health.
P90X • Atkins • Boxing • CrossFit • Weight Watchers• Running • Vegan
None of these exercise programs or “diets” will work out for most people. Why is that? More often than not, there is only ONE thing that is stopping them from seeing success. One thing.
You can hire the best personal trainers and nutritionists in the world. You can be given the best exercise regime and meal plan that is perfectly designed just for you based on your specific goals. None of it will work out for you unless you actually use it. None of it will work unless you are consistent with it.
My advice to you:
• Choose an exercise program that will work for you. Consistently work out. It doesn’t matter if it’s six days a week or three days a week…are you consistent with your exercise program, or do you just give up after a week because you aren’t seeing results? Be consistent and you will see results.
• Eat healthy foods that you enjoy eating. I realize that you may want the occasional treat, and that’s OK. Just remember this: One bad meal doesn’t make you fat…just like one healthy meal doesn’t make you skinny/healthy/fit. Consistently eating bad will make you gain weight, and consistently eating healthy will make you lose weight and keep it off!
Consistency is one of the most important pieces to the puzzle for achieving long-term success.
I wish you all a very happy – and HEALTHY! – New Year for 2013! This is your year to make it happen! You won’t need luck, you just need to make it happen with planning, hard work, and lots of patience!
On average, New Year’s Resolutions just don’t seem to last past February. This is the year to finally change all of that. This is the year to put the odds in your favor and finally accomplish your goals.
Focus on a select few
List all of the goals you would like to accomplish this year. Now just pick two or three goals that are the most important to you. If you choose too many goals to accomplish, you can get too overwhelmed which can hurt your chances of getting anything done.
Be realistic with your goals. If you are 5′ 11″, you probably shouldn’t have your goal to be a “size 00″. Not only would an impossible goal be discouraging to anyone, this type of a goal would be extremely unhealthy for you. Your goals should better your life rather than become detrimental to your health.
List your reasons “Why”
For each goal that you have decided to work on this year, list a couple of reasons why you want to achieve these goals. If you are trying to lose weight to help with your Diabetes, list that as your reasons why. Be very detailed with your “Why”, since this is what’s going to help motivate you when you want to quit.
In addition to detailing your “Why”, maybe you can write yourself a note to read when you are at a weak point and thinking about giving in to temptations. You are your biggest motivator. Use it to your advantage.
Create a Plan
Now that you know which goals to focus on and your reasons for achieving them, it’s now time to create a plan on how you will carry out your goals. List specific steps on how you will accomplish your goals. For example, if your goal is to lose your last 10 pounds (yay!), write “exercise 5 days a week” or “eliminate fast food” as part of your plan. This process is all about action items, which shows you how you will accomplish your goals – for real this time!
There may be several components for accomplishing each goal, which is exactly why you only want to focus on a few important goals. Don’t overwhelm yourself.
Set a Goal date
A very important part of creating your New Year’s Resolutions is to have a Goal date. Each of your goals should have it’s own goal date. Setting a date for when you want to achieve your goals is an important part of your success since it helps you stay on track.
I personally like goal dates since they give me a set dead line. Sometimes I will give myself some extra time to allow for some wiggle room, but not too much since I don’t want to procrastinate working on my New Year’s Resolutions goals.
Track your progress
Have regular check ups to make sure you are still on track. Have some time set aside each week or each month to go over your goals. This will give you accountability and help you remain focused. If you are having a tough time with one of your goal, check out the reasons why you are working so hard. Focus on the positive, and stay motivated.
Get the support you need from friends and family to stay on track. If you write down your goals and tell people about them, you will give yourself accountability to accomplish your goals as well as some positive encouragement. If your family knows you are trying to lose weight, they will know not to bring over cookies or other fatty foods that will distract you from your goals.
Make the decision to Succeed
Decide today that you will accomplish your goals. Success is a decision, not a hope. You may not always accomplish your goals exactly how you planned it, but you can still succeed with your New Year’s Resolutions. Remember that big worthwhile goals don’t happen overnight, and each day is a step closer to where you want to be.
What’s your New Year’s Resolution goals?
This quarter, I challenge you to avoid processed Sugar and Artificial Sweeteners! (You can still have natural sugars found in Fruit, Vegetables, Agave Nectar, Raw Honey, etc). So why would I give you (and myself!) this Challenge?
The Harmful Effects of Sugar
Processed Sugar and Artificial Sweeteners are really bad for you. But how bad can it be?
•Raises insulin levels in the body, which promotes the storage of fats. By storing excess fats, it causes your body to gain weight, and Sugar has been linked to causing Obesity.
•Depresses the Immune System. If your body is trying to fight an illness, Sugar and Artificial Sweeteners are only going to make things worse for you by preventing your body to fight back whatever illness it is trying to get rid of. If you want to lower your risk of getting sick this Fall and Winter Season, avoid processed Sugars and Artificial Sweeteners!
•Diabetes. Though people don’t like to blame sugar as causing their Diabetes, they admit that “Sugar may have been part of the cause”. First of all, too many calories leads to weight gain, which causes Diabetes. If you are eating that many excessive calories to cause weight gain to cause Diabetes, I am taking a shot that you are probably consuming a lot of processed Sugars and Artifical Sweeteners in your diet, and I doubt you would be eating too many vegetables. I will let you decide on this one.
•Cardiovascular Disease is the leading cause of death for both men and women. There are many studies that show that Sugar is linked to Cardiovascular disease, but the FDA believes that processed Sugar has no harmful outcome other than Dental issues. No offense to the FDA, but I can’t believe that Sugar in the amounts being consumed today (2-3 pounds a week) is actually OK and not a “hazard” as they put it. Puh-lease…
•Stroke. There was a study published back in July 2002 in the Journal “Neurology”, and it showed how stroke victims who have High Blood Sugar were found to have a higher risk of death, than the stroke patients with normal Blood Sugar levels.
•Blood Clots. Sugar can increase the blood’s platelet levels and becomes more adhesive, which causes not only Blood clots, but also strokes as well.
•Yeast Infection. Sugar feeds off of Yeast Infections! If you are trying to prevent or get rid of a Yeast Infection, be sure to avoid all forms of processed Sugars and Artificial Sweeteners. An all natural yoghurt is really good for you since it has what’s called “Good Bacteria”. Just be sure to get the Plain Yoghurt that doesn’t have anything added to it (a lot of them have added sugars or artifical sweeteners that defeat the pupose of the youghurt in the first place).
•Depression. Large doses of processed Sugar causes the brain to slow down it’s production of endorphins. With the lack of endorphins, this causes anywhere from a minor to a major depression- depending on the person.
•Cavities. I think we have all known that Sugar causes cavities since we were all like 5 years old, but I thought I would mention it anyways. Sugar mixed in with Plaque Bacteria causes Cavities. If you go off of Sugar, you will notice your teeth tend to feel cleaner. If you eat a bunch of junk food, your teeth tend to feel dirty.
•Cancer is fueled by Sugar. If you have cancer and can suppress the amounts of Processed Sugars and Artificial Sweeteners in your diet, build your immune system back up to fight it off, exercise – you would be so much better off. There is a difference between “trying to eat good”, and “be healthy”.
•Etc. The list goes on…
Ask yourself this…is that candy worth it? No!!!
How you can win this battle against processed Sugars and Artificial Sweeteners…
So now that you have had processed Sugars and Artificial Sweeteners, how do you get rid of the habit? You and I know very well how addicting Sugar can be, so how do we avoid it altogether?
Overcome Sugar cravings
Be sure to have plenty of healthy and natural sugar in your diet, such as fruit, agave nectar, and raw honey. If you are getting enough natural sugar in your body, you shouldn’t be craving the unhealthy processed sugars and artificial sweeteners that you are trying to avoid. It’s good to know that once you stop having processed sugars and artificial sweeteners, you stop craving it after awhile!
Plan meals ahead
Review what you are currently eating for your Breakfast, Lunch, Dinner, and Snacks. Read the labels, and think about every aspect of the meal (sauces, side dishes, etc), and see if you need to replace anything that has processed Sugar or Artificial Sweeteners in it.
Come up with planned meals for the upcoming week (or two weeks, depending on how often you go to the grocery store). Make sure you read labels (I can’t stress this enough!). Buy foods that you love to eat, and will enjoy. This will ensure that you will stick to your planned meals throughout the week. Be sure to prepare enough food throughout the day, so you won’t be hungry and desperate for anything- including something with processed Sugars or Artificial Sweeteners. This is exactly what we are trying to avoid!
Read Labels, and understand what they really are
The following are words you need to look out for, and avoid:
Sugar is the easiest label to read and understand, since it is just Processed Sugar
Brown Sugar is processed, and it is refined sugar with some of the molasses returned to it.
Sucrose is regular known as Table Sugar
Dextrose is Corn Sugar
Corn Syrup is not naturally created or possible, and must be processed. The only company who believes Corn Syrup is Healthy, is the ones who sell it and make money off of it.
High Fructose Corn Syrup is produced by processing Corn Starch to create Glucose, and then processing the Glucose to produce a high percentage of Fructose. Let’s just say, it is NOT natural, NOT considered a Vegetable because it was made from Corn (sad, but some believe it is actually healthy), and it has to be processed several times.
Fructose, considered to be a “simple sugar”, but since it is not found in natural forms of Sugar such as Vegetables and Fruit, you should avoid it.
Aspartame is also known as “NutraSweet” and “Equal“, and is an Artificial Sweetener, and not good for you.
Saccharin, which is also known as “Sweet ‘N Low“, is an Artificial Sweetener, and not good for you.
Acesulfame-K, which is also known as “Sunette” or “Sweet One“, is an Artificial Sweetener, and not good for you.
Sucralose, which is also known as “Splenda“, and this is an Artificial Sweetener, and not good for you.
Beware of Marketing Traps
You will probably find a lot of things labeled as “All Natrual”, “Healthy”, “Sugar Free”, etc. I urge you to read the ingredients, and see exactly what is included. Most “Sugar Free” products have an Artificial Sweetener in the product (Splenda, Aspartame, etc.), and they are promoted as being “Healthy”, but in reality, they are not good for your body.
Even foods that you would have never believed to have sugar added (I found frozen vegetables with sugar added, for example), or Artifical Sweeteners (I found Wheat Thins with High Fructose Corn Syrup), you need to read the labels to make sure you are getting the real Health Food, rather than all of the scams out there.
Make it official
Tell someone else about it. Blog about it. Create a YouTube video about it. Post your goals on Twitter or Facebook. Just make it official however you do it, so you will stick to it. If you don’t, you will make it too easy to just let yourself off the hook. If you tell the world about your determination to live without Sugar (even if it is for just one month!), you will be more likely to stick with it, especially if you know people will follow up with you in the weeks to come.
Believe and Know that you can accomplish this goal
You have to believe you will accomplish the goal, and focus on the end result – to be Healthier. Know that this is a possible goal, and you can succeed! I know you can! Know that you aren’t doing this challenge all by yourself. I am here with you, every step of the way as your support group, and together we will make this happen.
Holidays are coming up
Yes, the holidays are coming up. For Christmas I would prepare a stocking with Nutella, Toblerone, Rocher and Lindt Chocolates – all of the traditional candies I grew to love during the holidays. Throughout the years as I have become more and more health conscious, I stopped buying these candies in bulk, and bought them in mini packs or individually. For example, The Rocher Cholates can be purchased anywhere in bulk – think 30 pieces or more! If you go to the local grocery store, you can buy 3 in a pack for about .99 cents. This way, I was able to get a piece of the tradition, without the traditional calories.
What’s going on this year? No candy at all. I don’t need it!!! I remember what it all taste like, but my body just isnt craving chocolate, candy, or desserts like it used to. I don’t have all that sugar in my body, so I’m just not craving it. Just because it’s a tradition, doesn’t mean I can’t create new traditions that will be much healthier for my body.
It feels good to know I’m moving in the right direction, and that my family will benefit with me. If you haven’t already, please join me in my challenge!
Tags: Artificial Sweeteners, Blood Clots, cancer, Cardiovascular Disease, cavities, Corn Syrup, Depresses the Immune System, Depression, Diabetes, Fructose, goal, Harmful Effects of Sugar, heart disease, High Fructose Corn Syrup, Hypoglycemia, marketing traps, processed Sugar, Raises insulin levels, read labels, Stroke, sugar, sugar free, Sweeteners, Twinkie's Challenge, video, Yeast Infection
I recently got an iPhone for my Birthday (Yes, I am spoiled), and I soon discovered it’s many wonderful iPhone applications that are helpful with Health and Weight loss.
The reasons why I love the “Lose it!” App for the iPhone
1) You can easily set up your weight loss goals. You enter in your current weight, your goal weight, and set up a time line on when you can realistically expect to achieve your goal weight. You can do this by setting up a realistic plan of losing anywhere from “maintain current weight” to “lose 2 lbs per week”. Once you decide on what you want to commit to, it will give you a date of when you will be at your goal weight. The more weight you lose each week, the sooner you will be at your goal weight (do not lose more than 2 pounds a week!). Now you have a date of when you will have reached your goal, and I feel it makes it even more exciting and real.
2) Easily tracks your exercise each day. It has a database of common exercises that people participate in, gives an estimated calorie burn for how long you were exercising, as well as for the intensity of the exercise. For example, the Elliptical machine at “Vigorous” for 30 minutes estimates that you have burned about 257 calories. I have tested this many times, and usually the estimates are quite accurate. Normally, I am within about 5 calories from what my machine at the gym said, versus what my “Lose it!” applicate says I burned. If the applicate seems to be way off on it’s calculation, change the intensity level until you have found the right level of what you have participated in.
3) Easily tracks Food you have consumed each day, and breaks it down in Breakfast, Lunch, Dinner, and Snacks. You can find common foods in a database, or you can add your own foods in, and it remembers it for later use.
4) When you add in your current weight, weight loss goal and timeline, and you add in your exercise and food…it let’s you know if you are on track or not on track for your goal weight by providing you a calorie budget. This is a nice high-tech food journal, with all the extra perks!
5) “Lose it!” is a FREE Application.
Remember when you are trying to lose weight, you should focus on your overall health! Yes, you are allowed so many calories a day, but be sure that you are feeding your body the nutrition it needs to function and live.