Wednesday, February 4, 2015

Achieve Your Goals!

Achieve your New Year Nutrition Goals
1.) WRITE GOALS – Hand write goals down on a piece of paper that you want to work toward either on a weekly or monthly basis. The key here is to write REALISTIC & MEASURABLE ones. They can be action related (“I’m going to do 30 min of cardio Monday, Wednesday and Friday mornings”) or weight loss specific (“I’m going to lose 3 pounds in 4 weeks”), or even lifestyle related (“I will be in bed by 9:30 PM on the nights before my boot camp training). Pick however many goals per week or month that you can reasonable attain. Just make sure to write it down and make it official by leaving your goal list out in the open for you to see on a daily basis. For each goal you achieve, treat yourself to a non-food reward. For example:  a new dress, a long bubble bath, a pedicure, etc. You deserve it! After your reward, set new goals for the next week or the next month. It will become fun to invest in your health!
2.) ACCOUNT FOR EVERYTHING – If you have hit a plateau in your weight loss and you are continuing to exercise normally, it may be time to start a food log in a spiral notebook or by using food logging apps like MyFitnessPal or MyNetDiary that will help you keep track of your caloric intake. The point is, sometimes we are overeating without even realizing where those extra calories are coming from. Every bite counts – even small ones. So, if you find yourself nibbling on a bag of chips while watching TV or stealing a bit of your kid’s ice cream, it is time to crunch numbers and account for those calories. For one week, write literally every single thing down that you eat or drink. At the end of the week, you will be able to spot any unhealthy eating patterns/weak moments or times of day and adjust accordingly.
3) CLOSE THE KITCHEN – Don’t even give yourself a chance to bust your great eating habits from the day by coming home to binge at night. Snacking in the evening is the toughest time to resist because that’s when we have the least resolve. Fight off the munchies by eliminating the option completely. Following dinner, immediately clean up your kitchen, turn out the lights, and brush and floss your teeth. This will help you to close out the day’s eating.

Weekend Bleacher Workout


Marissa Balch-Dosser, CPT.


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