Goalsetting For Fitness Success

Are you on track with the fitness goals you set for yourself this year?  If not, don't beat yourself up for getting off track; it happens to the best of us.  We do, however, need to assess and find out why we continue to have setbacks that zap our motivation and discourage us from meeting our goals.  Just as you set goals for your business or daily activities, you can use the same strategy to achieve fitness success.  I've discovered that setting manageable goals is the key.  These goals are broken down into parts, then by months, weeks and days.  Here's an example:
OVERWHELMING GOAL:  "I will lose 150 pounds"
The thought of trying to lose 150 pounds can be intimidating.  If you don't have a plan, you'll have no direction and will lose your motivation.

MANAGEABLE GOAL:  "I will do cardio and strength training at least three days a week"
This goal is one you can put on your calendar and add to your daily activities.  Each day you exercise, you're working toward your ultimate goal to lose 150 pounds.

When you break your goals down into small, realistic and specific parts, you will view them as daily or weekly things to do rather than a problem you've been trying to conquer year after year with little or no success.

I have a personal training client who really struggles with her eating habits.  Her problem is that she eats lunch out with co-workers everyday.  She finds that she makes unhealthy choices when she eats with a group.  So instead of telling her to stop eating out with friends all together, I developed a manageble plan to help her combat this unhealthy pattern.  Here are just a few of the things she has done for better results.

• Prepares a healthy lunch the night before, so she can grab-and-go the next morning.
• Eats healthy snacks like almonds and baby carrots during the day so that she isn't as hungry at lunchtime or tempted to buy sweets in the afternoon.
• When eating out, she selects meals from the lighter-side menu.
• On the days she takes lunch to work, she eats, then takes a 30-minute walk.

Now she has more control of what she eats, has incorporated some exercise into her day and is well on her way to reaching her goal.

It takes planning, discipline and consistency to achieve your fitness goals.  Approach your goals differently this time around and don't pressure yourself to take them on in one big gulp.  Take one sip at a time and you'll find that they are much easier to accomplish.

Think about a manageable goal you can incorporate today to make a difference.

3 Simple Ways to Get your Eating Habits on Track

January is the month when we're all gung ho for making changes, but many of us dread what comes along with making the changes we desire.  By February many of us have started to revert back to our old and unhealthy ways. 

One area I've vowed to improve is making healthier food choices.  Yea, sometimes I slip, but I have learned some effective ways to get myself back on track.  Here are some situations we all find ourselves in that may tempt us to lose control.  If you have similar struggles, here are a few strategies to help you make progress with your weight loss and dieting plans.

Fast Food Restaurants
Let's face it...in our fast-paced society, fast food offers convenience when we don't have much time.  So if you find yourself on-the-run and in the drive thru, here are some ways to stay on the healthy track.

• Think small and order a kid's meal
• Order your sandwiches without mayo or special sauces and you'll cut about 18 grams of fat
• Remove 1/2 of the bun from your sandwich (less carbs)
• If a meal comes with fries, substitute with a side salad
• Bigger isn't alwasy better, so take the words "biggie" and "super" out of your fast food vocabulary
• Check out the nutritional analysis of each item on your favorite fast food restaurant's website

Don't Eat All You Can
All-You-Can-Eat restaurants are very tempting, but aren't the best dining option if you want to eat better.  It is extremely difficult to have self-control when you're presented with an array of choices at one time.  So you don't overindulge, here is a helpful strategy:

Most All-You-Can-Eat Buffets have a salad section, so start there.  Choose the red and green leaf lettuce selections versus iceberg.  They have more nutritional value.  Then add tomatoes, broccoli, sprouts, carrots, and just a drizzle of light or fat-free dressing.  This way you're eating some vegetables.  Go for baked or grilled chicken or fish with steamed veggies.  Limit your portions of pasta, rice, potatoes, rolls and butter.  Lastly, when you feel slightly full...Stop Eating!

Dining Out
Dining out is a wonderful time to relax, socialize and be waited on.  However, if you do it often without making healthier choices, you will pack on the pounds.  Most entrees offer hefty servings that could feed two or more people.  And most times we feel we have to eat everything on our plate.  Well, it isn't so.  Take control with these ideas:

• Split a meal with the person you're dining with or ask for a carryout container to split the meal in half.  Then you'll have lunch or dinner for the next day.
• Choose selections from the lighter-side or low carb menu.
• Skip the breadbasket.  Yea, I said it!  If it isn't there, you won't be tempted.

Changing your eating habits may be difficult to do, but with these strategies you can do it.  The result?  You will look and feel much better.  Here's to a happier and healthier new year!