ROCKSTAR GOALS

I, ____________________ , am a ROCK*STAR and I will SHOOT FOR THE MOON!

On ________________, 16 weeks from now,
I WILL FEEL Strong, Healthy, and PROUD !
I WILL ACCOMPLISH Maintaining a wkly gym routine, Reaching my healthy & Realistic Goal Weight, Gaining Muscle and while feeling GREAT!
I WILL CELEBRATE BY encouraging others that they can do this themselves!
I WILL PAY IT FORWARD BY blogging & posting about my progress & to be a support/ motivator, especially my boot campers & clients!

And because I am a ROCK*STAR I can & will create & commit to 4 x 4 GOALS & ACTION STEPS!

Phase I JUMPSTART’N (<dates>): LET’S GET SERIOUS!

1) My FITNESS GOALS for the month are (up to 3): Go to the gym 5x/wk no less, consisting of running (intervals) and full body strength training (heavier on the weights)

To help achieve these goals, I will, to the best of my rockin ability:
*Create & post a DAILY FITNESS plan by Saturday for the following week
*Track my DAILY FITNESS on Sparkpeople.com & will share my WEEKLY recaps by Monday of the following week.
*Do at least 1 ACTIVITY I’ve never done before and will POST A PICTURE when I do.

2) My NUTRITIONAL GOALS for the month are (up to 3): Have majority of carbs before 3pm every day, Eat at least two servings of raw veggies/day.

To help achieve these goals, I will, to the best of my rockin ability:
*Create & post a weekly meal plan by Saturday for the following week
*Track my nutrition on Sparkpeople.com & will share my WEEKLY recaps by Monday of the following week.
*Cook at least 1 NEW HEALTHY MEAL & will POST A PICTURE & recipe when I do.

3) My SPIRITUAL GOALS for the month are: I will ensure that I take time to think and breathe to help keep myself centered. I know by feeling good inside & out, I’m a happier person, which reflects to my family. As I get ready to enter the workforce, full time again after 11 years of being home, I know life is going to get crazy, so I need to ensure that I stay grounded.

To help achieve these goals, I will, to the best of my rocking ability:
*Write a blog about one of my NEW ACTIVITIES this month
*Share my NEW HEALTHY MEAL with someone I love & POST A PIC
*Take BEFORE (by _________) & AFTER (_________) picturess of me. It is my decision to share them!

~ Carpe Diem

What are YOUR habits?

Do you eat the same thing for lunch, do the same exercise routine every day, go to bed at the same time each night?  Or do you eat whatever you want, avoid the gym and stay up late?  The habits you adopt will shape who you are.  When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in there two important habits.  If you aren’t happy with your body, then simply adjust your eating and exercise habits.

Making a Habit ~ use these seven steps to create a life improving habit:

1) Decide on the one habit that you would like to develop.  It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.  Some healthy habit ideas are ~ bring your lunch to work instead of eating fast food; exercise 4 times a week after work for 45 minutes each time; get up early and exercise for an hour each morning; work with a personal trainer 3 times a week.

2) Write your new habit down on paper and include 2-3 main motivators for developing this new habit, the obstacles you’ll face and your strategies for overcoming these obstacles.  Here is an example ~ my new habit is to work with a personal trainer 3 times each week; my 3 main motivators are 1) to feel confident in my bathing suit, 2) to have more energy, and 3) to fit into my jeans.  The obstacles I will face are: 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.  I will overcome these obstacles by 1) doing my workouts before work instead of after work so I do not have an excuse, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) ask my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, and let your family & friends know!  Post it on facebook, tell your family at the dinner table, call your best friend and ask her to hold you accountable!  This way you are putting yourself in a postion where you’ll be embarrassed to give up on your new habit!

4) Keep track of your progress.  You could keep a detailed journal or simply make a check mark on each calendar day that you successfully complete your new habit.

5) Keep yourself publicly accountable. This means either status updates on facebook or talking about it at dinner.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

In about 21 days, your new habit will become second nature; then move onto another habit by going through the same 7 steps.

2018 Goals

Do you have your 2018 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.

12 Healthy Habits

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.  You already have some amazing things in your life, whether you realize it or not. Take time every day, throughout the day, to thank life for all that it has given you, to thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life. If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it. Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.

Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)

Meal Planning made easy!


Planning meals for the week can save time & money. It can also save calories, seeing as most last-minute dinners usually involve take-out, delivery, or fast food. Meal planning can sound intimidating, but taking it one step at a time – and one meal at a time – can make it easier to fit into your normal routine.

How to start meal planning:

  • Spend 15-30 minutes on Sunday making a list.  Go through your cabinets and see what you have on hand already.
  • Start with the nights you already know your plans. Dinner with friends on Tuesday? Cross it off. Late meeting on Thursday? Crock pot meal.
  • Fill in the gaps. Start with favorite healthy recipes you know will be easy to throw together. Mix it up with a variety of chicken, vegetarian, or fish dishes.
  • Stay flexible and keep it simple. Plans may change, but a few eggs and vegetables (even frozen) can be whipped up into a quick dinner omelet.

Set Yourself up for Success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Tips – 
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food.

  • Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing animal fats with vegetables fats (such as switching butter for olive oil) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
  • Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed
    foods and opting for more fresh ingredients.
  • Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar and salt in packaged food, even food claiming to be healthy.
  • Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
  • Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Why should I have a healthy diet?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well being.

Studies have linked eating a typical Western diet—filled with red and processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders.

Eating more fruits and vegetables, cooking meals at home, and reducing your fat and sugar intake, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your Life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a
healthy diet doesn’t have to be an all or nothing proposition.

You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

Sugar & Salt ~ what it does to your body

As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. It all adds up to a lot of empty calories since your body gets all it needs from sugar naturally occurring in food.

Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.

TIPS –
• Slowly reduce the sugar and salt in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

• Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar and sodium that quickly surpasses the recommended limit. Prepare more meals at home and use fresh or frozen vegetables instead of canned vegetables.

• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

• Eat healthier snacks. Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

• Check labels and choose reduced-sodium and low-sugar products.

• Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.

• Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead.

Turkey Meatballs

Ingredients
1 large egg
1 pound 92-93% lean ground turkey1
2/3 cup (40g) Panko2
3 Tablespoons (45 ml) olive oil
1/4 cup (22g) grated parmesan cheese

3 cloves garlic, minced
2 teaspoons dried oregano
2 teaspoons dried basil
3/4 teaspoon salt
1/2 teaspoon pepper
1 large onion sweet onion, sliced
two 28-ounce cans crushed tomatoes
chopped fresh basil for serving, optional

Directions
Beat the egg in a large mixing bowl. Add the ground turkey, Panko, 2 Tablespoons olive oil, parmesan, garlic, oregano, basil, salt, and pepper in a large bowl. Mix everything up just so the ingredients are combined – avoid over mixing. Roll into desired size balls.

Coat a large skillet with remaining Tablespoon of olive oil and bring to medium-high heat. Lightly brown the meatballs (only 6-8 meatballs at a time) for about 1 minute on each side.

Make ahead tip/freezing: Prepare meatballs through the browning stage; cover and refrigerate for up to 1 day or freeze up to 2 months.

Moderation

Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation also means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with extra vegetables.

TIPS –
• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

• Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don’t feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

• Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

• Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.