Let’s face it, New Year’s Resolutions (NYR) aren’t hard to make; they’re hard to keep. In fact, 45% of Americans usually make NYRs and only 8% of them successfully achieve their goal according to a 2014 study on NYR conducted by the University of Scranton. So what can you do to make sure you aren't in the 92% of people who fail to succeed at their New Year’s Resolution? Follow these 7 steps to ensure a successful healthy goal.
1. Set a goal. According to Psychology Today, if you make a specific resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in detailed terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking using the patch by March 15th, I will eat two fruits and four servings of vegetables every day.)
2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to achieve. If eating more fruits and veggies does not appeal to you on any level do not make it your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2013. Setting unrealistic goals like this will just ensure another failed NYR. Find something you can be passionate about and stick to and go for it.
3. Have a game plan. Sure, you have your ultimate end-game goal, but knowing how you’re going to get there is super important. Think baby steps. If your resolution is to lose those extra 30 pounds, aim for 1-2 pounds of weight loss a week until you reach your goal. Or if you want to get 8 hours of sleep a night, you could back up your bed time by 10 minutes every couple of days until you are snoozing for 8 hours.
4. Tell the world. This is an important step in the road to NYR victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.
5. Be positive. Ever heard of the Little Engine that Could? With her mantra of “I think I can, I think I can I think I can..” she accomplished her goals. Even though the mountain was steep and took a lot of hard work, she kept positive with her eye on the prize.
6. Become a journalist. No, not the kind that goes out and gets “the scoop,” but the kind that writes everything about your progress in a journal or on your phone or wherever. Studies show that people who keep a running tab on their progress are 50% more likely to succeed at their goal than those who do not. It doesn’t have to take much time…just a sentence or two each day (that’s like 15 seconds of your time). For example: I went to the gym today, lifted weights for 25 minutes and ran for 30 minutes on the treadmill. Weight today: 175…I’ve lost 2 more pounds!
7. Don’t be your own worst enemy. Many times, people fall off the NYR bandwagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.
Remember, your NYR should be flexible. If you start working on a goal and find that there might be a better goal or better way to achieve your goal, don’t quit, just change it.
Happy resolution making!
Tuesday, December 30, 2014
Thursday, December 4, 2014
Non-holiday sweat-it-out playlist
Enjoy!
Wednesday, December 3, 2014
Fight "Festive" Fat: Stay Fit this Holiday Season
It's here...the Holidays. We just passed Thanksgiving and hopefully good choices were made, but now comes a plethora of parties, office goodies, family dinners, etc. all of which are laden with salty snacks, sweet treats and fatty holiday fare. Plus, now that it’s cold, food becomes less light and more hearty in every day life…think chili, casseroles and other warm and rich food. That, along with our busy holiday schedules can sometimes make exercise less of a priority. So more food, richer food and not enough exercise really is just a big ol’ recipe for disaster. But not to worry, you don’t have to finish out 2011 with a belly Santa would be proud of; just have a plan.
Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to treats at the office.
No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chili or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or two of binging.
I repeat: No excuses. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.
Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minutes to and hour at a time.
Write it down. Studies have shown that writing down your food (every morsel that goes into your mouth) can double your weight-loss. And with computer programs and smart phone apps, this has never been easier. Write down what you are going to eat at the beginning of the day and then after you've eaten all your necessary calories, stop! Some great (and FREE) online/app rescourses are http://www.caloriecount.com/,http://www.livestrong.com/, and http://www.myfitnesspal.com/.
Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.
Exercise portion control. Parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.
Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away. Whatever you do, try not to leave them in your house for you to snack on day and night.
Armed with these tips, you are ready to face the holiday merriment and wherever else the rest of 2014 takes you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.
Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to treats at the office.
No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chili or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or two of binging.
I repeat: No excuses. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.
Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minutes to and hour at a time.
Write it down. Studies have shown that writing down your food (every morsel that goes into your mouth) can double your weight-loss. And with computer programs and smart phone apps, this has never been easier. Write down what you are going to eat at the beginning of the day and then after you've eaten all your necessary calories, stop! Some great (and FREE) online/app rescourses are http://www.caloriecount.com/,http://www.livestrong.com/, and http://www.myfitnesspal.com/.
Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.
Exercise portion control. Parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.
Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away. Whatever you do, try not to leave them in your house for you to snack on day and night.
Armed with these tips, you are ready to face the holiday merriment and wherever else the rest of 2014 takes you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.