Tag Archives: new years resolutions

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

2017 goals

Do you have your 2017 goals written down yet?  If you have started thinking about some but haven’t written them down yet, now is the time to get them on paper so you can see them every day!  If you haven’t even begun thinking of them, there is no more time to wait!  Planning is key to achieving your goals!  Get in the habit now and the rest will follow.

* Start a food journal.  Write down your daily intake of food & drinks, this is a HUGE eye opener!  You can journal it in a notebook or on a free online website (like My Fitness PalSparkpeople or Lose It).  Capture not only your food you consume, but your exercise, your moods, energy levels, any stressors, etc.
* BE CONSISTENT!  Don’t give up after a day, a week or even a month!  Slow & steady wins the race.

* Set small goals & then put a time frame for each of those goals!  Be realistic.

* Find 1 or 2 areas of weaknesses, such as you drink soda or juice instead of water, and try to change that.  (Example: tell yourself you will drink 1 less glass of soda/juice and 1 more glass of water).

* Don’t set high expectations.

* Learn something new ~ weights, running, dancing, bootcamp class ~ anything that takes you out of your comfort zone.

* Don’t focus all of your attention to the number on the scale ~ that is all it is, a NUMBER!  Instead ask yourself, how do your clothes fit?  Did you take your measurements before you started eating better and/or exercising?  If so, re-take your measurements now and see what the progress is.  And finally, how do YOU feel?

* Shoot for 4-5 days of at least 30 minutes of cardio exercise ~ walking, jogging, bike riding, hiking, running, swimming or try personal training with Evolution Fitness ~ the ideas are endless.

* Shoot for 2 days of strength training targeting all of your muscles.  You do not need a fancy routine, just exercises that are going to tone up your muscles.

6 Ways to make 2017 a Healthy Year

Are you looking to make 2017 a healthier year for you?  For your family?  Here are 6 ways to make those changes:

  1. Make healthy food choices. Grab a health snack on the go. Eat more fruits and vegetables.
  2. Be active. Take the stairs instead of the elevator. Park farther away and walk.
  3. Protect yourself.  Put a helmet, sunscreen or bug spray.  And make sure you wash your hands for at least 20 seconds.
  4. Manage stress. Don’t overschedule or overcommit.  Take short breaks throughout the day.
  5. Make an appointment for a check-up, vaccination, or screening.
  6. Quit smoking.

Ways to avoid the goal pitfalls

So now you have established your goals for 2016, but what happens when you feel you are shying away from them?

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Here are some ways to avoid those pitfalls:

* You make your goals too big ~ when you set goals that are too big (say I want to lose 100 pounds) but do not break them down into smaller, more manageable goals, there is a stronger chance of throwing in the towel or getting disappointed from not reaching your goal fast enough.  Make that your long term goal of losing 100 pounds by “x” date; then set smaller goals of losing 5 pounds in January, etc.
* You lack clear motivation ~ what is your driving force behind your goals?  Did you set those goals because you “thought” that was the thing to do?  Are you doing them for yourself or for someone else?  Are you not fully committed to making the changes?
* You don’t track your progress ~ when you initiate your goals, you need to keep track of your progress.  Progress can be starting weight, starting measurements, your blood levels, how your clothes fit, etc.  If you do not know where you started, how will you know how much progress you have made?  You can use an online site such as (myfitnesspal.com or sparkpeople.com) or you can use a regular notebook.  Just get that information written down.  And don’t forget before pictures!  Trust me, nothing speaks louder than looking at pictures!
* You delay ~ do you drag your feet at starting a project?  Do you view any “project” (household, task, chores or getting healthy) as overwhelming?  Do you view it as too large that you are afraid of failure?  Are you afraid that it will take too long?  Make it more manageable (can you see a pattern here) — break it down into blocks of time and actually set a timer.  You will get started and find that it really is not overwhelming.  You may even find that you keep going for longer!  Try it!

Make those resolutions stick!

Happy-New-Year-Resolutions-2016--589x331

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

How to get a jump start on your New Year’s Resolutions

Are you looking to get a head start on your New Year’s Resolution? If so, look no further. You can start now by following this 12 week dietary plan.

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Week 1: Reduce your liquid calories (soda, juice, alcohol, etc.).  Stick with water and flavor it with fruit (like berries, lemon, limes and oranges)

Week 2: Switch to a lower fat % of dairy products (milk, cheese, etc.), but make sure that the lower fat dairy products do not have added sugar.

Week 3: Eat 3-5 servings of fruit daily

Week 4: Eat 3-5 servings of vegetables daily

Week 5: Eat fish 2-3 times per week

Week 6: Drink 2+ liters of water every day

Week 7: Switch any of your fried high fat meals to broiled or steamed

Week 8: Eat breakfast everyday this week

Week 9: Try to switch your spare meals to 5 small meals everyday

Week 10: Switch from white bread/bagels/pasta/cereal to whole wheat

Week 11: Bring lunch to work every day and drink 20+ ounces of water

Week 12: No candy or sweets all week.