Tuesday, January 1, 2013

2013: The Year of Progress





I have declared 2013 as "The Year of Progress" instead of making a resolution this year. Sure, I have set some lofty goals for myself on both a personal and professional level, but every goal is contingent upon completion of a previous one. I have a plan to get from point A, to point B, etc.

What's the point of having a plan? Consider that thousands and thousands of people vow to lose weight and get in shape every year. By March, they have fallen back into the same old habits. Why? In large part, this is due to a lack of measurable, attainable, time-driven goals. We need a plan containing specific criteria in order to hold ourselves accountable. Let's consider a different approach:

What's the ultimate goal? To get healthy. (Great! But, vague.)

WHY? My current lifestyle will make me sick and I have a family history of cancer, heart disease, diabetes, etc. Or, I want more energy to excel at work and keep up with my children. Or, being fit helps me to manage stress. Or, I want to reverse the effects of aging. (Knowing your "WHY?" is the most important thing!)

What are the necessary components to the plan? Visit the doctor for a complete physical, find 3 forms of exercise that are enjoyable and easy to work into the schedule, change the diet. (Better, but let's be more specific.)

Which specific goals must be achieved?  Lose 3 pounds per month over 12 months totaling 36 pounds, exercise a minimum of 3 days per week for 30-45 minutes each session, weigh-in once per week, eliminate 3 bad foods from my diet and 1 bad habit (like smoking) every month, drink 8-10 glasses of water daily, sleep a minimum of  8 hours each night. (Now, we're getting somewhere. Let's make it time-sensitive.)

When must all of these things happen? Doctor visit by January 15, 2013 and first weigh-in, start exercising January 20th, make dietary changes today, increase water intake today, lose 3 pounds by February 20th, shop for new clothes quarterly (assign dates) including new workout gear if goals are met, set new goals if you fall short monthly, revisit your "WHY?" statement.

What is the penalty for not staying the course? Revisit your "WHY?" statement. Write it down and post in the places where you are most tempted to fall off the bandwagon.

Best wishes and much success to you all in the coming months! Be good to yourself! More next time...


Wednesday, November 14, 2012

These Super Foods Will Energize You in a Healthy Way

Greetings, All!

Here an article that I wrote for Workout Healthy Blog that I thought you might find beneficial. Follow the link below to read the entire post and let me know what you think!

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These Super Foods Will Energize You in a Healthy Way

When feeling lethargic, it is fairly common that people reach for sugar, caffeine, and snacks to get up and going again. However, stimulant use has only short-term effects. Instead of reaching for coffee and energy drinks to boost energy levels, consuming super foods will provide that much-needed charge while ensuring optimal health.

According to Super FoodsRX.com, a “super food” is high in nutrients, generally lower in fats, and contains agents that enable the body to heal itself while reversing the effects of aging. Many of these foods have detoxifying properties and have been known to reduce the risk of and slow the progression of certain cancers and diseases (heart disease, high cholesterol, diabetes, etc.). When the body is free of toxins and its systems are running smoothly, energy is more quickly derived from nutrient-packed foods. Super foods contain and deliver the highest amounts of energy and are available in every food group. Here are some examples of these power-packed foods:

Apples: contain powerful antioxidants, fiber, vitamin C, and potassium; they are low in calories and heart healthy.

Beans: contain high amounts of protein and are low in fat; they regulate blood sugar and have high amounts of fiber, B vitamins, potassium, magnesium, and iron; they are heart healthy, help manage weight, and prevent certain types of cancer.

Blueberries: contain high levels of phytonutrients (“non-vitamin, non-mineral components of food that have significant healthful benefits”); they are excellent for central nervous system support and contain cancer-preventing agents.

Dark chocolate: contains flavonols which are plants that possess high antioxidant properties; also comprised of fats, protein, and carbohydrates; contains significantly less caffeine than a cup of coffee; increases good cholesterol and is heart-healthy.

Here is the link to the full article: http://blog.workouthealthy.com/diet-nutrition/super-foods/

Be good to yourself! More next time...


Monday, September 10, 2012

Immunize Yourself

Something that I am really embracing is the knowledge of who I am and how important it is to reflect on my journey. Today, I want to encourage each of you to take an honest look at what you have managed to accomplish in this life. Consider the tough times you have made it through and be grateful. You are a fantastic creation and you should honor the best parts of yourself. Commit to improving your areas of opportunity and then accept yourself ENTIRELY. When you do that, no one will be able you tell you who you are, what you are, nor even what you are capable of doing. You will be not be easily shaken nor easily broken. Do it. Do it now. Start today.

Be good to yourself! More next time...