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Setting Goals: Twenty Fifteen

Well, the year has come to an end, and it’s time to start thinking about what you want to actualize in 2015. Here a little acronym to think of when setting a goal: S.M.A.R.T.

S – Specific

M – Measurable

A – Achievable

R – Relavent

T – Time-bound

They are helpful for two reasons. First, they are effective in quantifying success. Second, they address unrealistic expectations. For example, you may want to finish a marathon in less than 3.5 hours. If this is your first marathon, you can see why this might be an unrealistic expectation. The key to SMART goals is to use both outcome goals, which focus on bottom-line results, and process goals, which address how you will train to achieve those results. For example, “To finish in the top five at the local Triathlon in my age group” is an outcome goal. The problem is that we have less control over outcome goals than they have over process goals. If you fail to accomplish an outcome goal, you may question the efficacy of your training, and get too self-critical. We have greater influence over process goals, such as “To run 2,000 miles during the calendar year.” Plus, in the end, this stuff is suppose to be fun! Enjoy life and have hope for what you can accomplish. It’s a new year and a new time to actualize your dream.

And remember, a goal without a plan, is just a wish.

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Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Do what you love. Love what you do.

Exercise. Many dread it. Some never do it. But it can save you from disease and illnesses. Still, some avoid it like the plague. As a fitness professional, it’s difficult to imagine hating it, since I live it and breathe it. However, if someone asked me to work in a lab all day dissecting mice I would probably avoid that just as much! We all have activities we detest that we know are good for us, like flossing, eating vegetables and getting in some cardio workouts each week (not in that order).

Have you been feeling that there’s a shortage of fun active hobbies in your life? Here are some options: hiking on a beautiful forest trail, or just walking around a park or a pretty lake, dancing at the club or just dancing at the Zumba class, or maybe you just like dancing around your living room when no one is watching! My point is to find an active hobby, whether it’s a jog along the beach, bowling, biking, stand-up paddle boarding, skiing, surfing, boxing, jumping rope or rock climbing. Humans have invented more forms of moving the body in a dynamic way than any other species on this Earth! We are meant to move, not to sit all day. Yet, we love to sit . . . sit in our cars, sit in a meeting, sit at out computers, sit at the table, sit until we have the highest percentage of obesity in human history!

I found the love of the sport of triathlon to get me to sit a lot less. It was the best motivation for me. It’s possible that discovering a new active hobby could make you healthier, happier and more motivated to get in the best shape of your life! If you try some new activity, let me know how it goes. Remember, as Mahatma Gandhi said “You may never know what results come of your action, but if you do nothing there will be no result.”

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