Tips for setting goals:
- Write 'em down. Start a food and exercise journal, and be sure to include a list of goals. As you achieve them, be sure to cross them off and add new ones. Take your journal with you—use your smartphone and download free apps like MyPlate or MyFitnessPal. These apps already include the nutritional value for TONS of foods.
- Make your goals specific. Saying you want to "lose weight" won't keep your hand out of the cookie jar. Make a plan to lose two pounds a week or run a mile without stopping by the end of the month. Then, find tools you can use to get there—Couch to 5K will help you achieve that mile by the end of the month, and it's a plan for LITERALLY couch potato status to 5K status.
- Take things one step at a time. Small, incremental goals are easier to meet. Make them measurable, and let them accumulate over time. Making small goals helps you focus your immediate attention on something that can be achieved quickly, but when you take a step back at the end of our 12 week challenge, the cumulative effect of your small goals will amaze you!!
- Focus on overall health. For every weight-loss goal you set (lose 5 pounds, take two inches off your waist), make one for your overall health. Examples include eating fresh food at every meal, lowering your cholesterol, or walking an extra five minutes each day. These goals are aimed at maintaining healthy behaviors long-term. When the 12 weeks are over, your new healthy habits will help you maintain your achievement.
- Plan for setbacks. When changing behavior, slip-ups are inevitable. Identify potential roadblocks—a friend's dinner party—and make a plan for staying motivated when these happen. At the first weigh-in we will ask you to write your biggest excuse for avoiding working out and eating healthy. Then, we'll have you identify the solution to that problem. Let that be your mantra for the 12 weeks. When you hit your most common roadblock, remember that you have already identified the solution.
Tips for setting activity goals:
Tips for setting healthy eating goals:
- Schedule physical activity. Just like you would with any other activity, block out time on your calendar to engage in some sort of exercise. Check out Jillian Michaels' DVDs. Most of them are only 20ish minutes, and she absolutely BELIEVES that you can do this!! So do we!!
- Fill up on high-density, low-calorie foods. An easy way is to fill your plate half-full of vegetables, one-quarter full of protein, and one-quarter full of carbohydrates, preferably whole grains. You'll still have a full plate of food, but you'll be filling up on veggies—not french fries or onion rings. Check out Eat This! Not That!
We hope to see you tomorrow, January 7, 2014 from 4:30pm-6:00pm. Bring a friend! Bring your family!