Why & SMARTER Goals!

What is your "Why" for wanting to get healthy? What is your "Why" for wanting to get in shape, eat healthy or lose weight? Is it to be an example to your kids and family? To get in a good habit for life long health? To fight off disease and be alive and well when you are in your 60's? Think of the big picture and keep that in your mind!!

If you haven't already I want you to write down your goals!! 

A SMARTER goal is:

*Specific- needs to be specific

*Measurable- something you can measure, that you can see improvement with. It doesn't always have to be lbs lost or inches, it can be improving in movements, being able to do 10 full pushups, etc. 

*Attainable- Attainable but aggressive.  Set your expectations high but be realistic for you. 

*Relevant- Needs to be relevant to what you are trying to accomplish, in this case with your Health & Fitness

*Time Specific- it helps to give yourself a date to work towards. I like doing 30 days at a time.

after 30 days (or however long you gave yourself)

*Evaluate- Take a step back & Evaluate how you did &...

*Revise- anything that needs to be revised. Correct course if need be and continue on with a new goal!

*Visualize yourself reaching your goal & making it to that finish line for that goal!! There is power in writing your goals down. Write it down and you will accomplish it!

*A good trick is to write it in first person.  Write it like you already accomplished it!

 *Your 30 day goal should follow the SMART goal guidelines.

 example- "It's August 30 and I lost 10 lbs and 2 inches in my waist."

This is Specific, Measurable, Attainable, Relevant, & Time Specific.

 *Make a new 7 day goal each week that can be less specific. These are little goals that will help you make it to your big goal.

example- "I will keep my nutrition on track this week and workout at least 3 days."

 *Make a sticky note of your 30 day goal and put it somewhere you will see it everyday!! On your mirror, in your car, on your fridge...

 I encourage you to take some time and think about your goals and write them down!! This is an important step.

Share your goals with me to be accountable!!

This type of Goal setting can pertain to any part of your life!!

5 Steps to Make a Lasting Change!

Most people are afraid of change, changing our nature is hard.  Habits that are naturally engrained in us is hard. So, some people feel like they fail and then they give up. For one thing, you must NOT be so hard on yourself AND don't make so far fetched goals that are almost impossible to do. However, if you make the goal and you truly want it for a good reason then you can do it! You can not always make changes alone, sometimes you do need the help!  But, you CAN change your behavior and your very desires can change if it's truly what you want!

So, How do you Make a Lasting change? How do you keep your New Year's Resolutions?

Well, if you even want to improve yourself then that is great step. Those who say they don't care to make Goals for themselves are afraid.... afraid of change, afraid of rejection, afraid of failing, afraid of starting!

To make a lasting change.....
1. Figure out your weaknesses, figure out what needs to be changed.
     *What do you want to accomplish in 3 months? In 6 months? When it's this time next year what things are you going to be proud of accomplishing?

2. COMMIT to changing no matter how easy or hard it may be.

3. Make a Plan of how you will accomplish it.
   *Make SMART goals, ones that are

      Specific- clearly define it and write it down and/or share it with others.

     Measurable- for example you cannot just say "I want to look better." You need to be more specific, "I           want to reduce my body fat by 5% in 12 weeks."

     Attainable-the right mix of challenging but not extreme.  You want to challenge yourself enough to grow         as a person.

     Realistic- You need to be both willing AND able to work! You have to truly believe that you can                 accomplish the goal you are setting.

     Timely- A goal should always have a specific date of completion. It should be realistic but not too distant       in the future.  Make goals every so often and decide little steps (things you can do tomorrow and each          day) that will help you reach your big goals.  Every little step in the right direction helps you reach a goal!!

4. Ask for support- friends/family or join a support group.  Studies show that this is a crucial step, even if you feel like you can do it on your own.

5. Follow Through!! Tell yourself you can't just begin, you must finish!! And you will!

                     

I can't remember the exact statistics of people who make resolutions, but it went something like this.  About 70% of people make resolutions.  About 80-90% stick to them for the first week.  Only about 50% make it for 6 months and 40% keep it for the whole year.

Why can't you be in that 40%??? Make that number bigger! YOU CAN!

                                

So, what are some of your Goals this year???

*Do you want to finally get in shape or Eat Healthier this year? Check out my 12-Week Workout Plan +Nutrition Guide.  It also comes with that full group support that is so crucial for success.
or Join a local CrossFit Gym!

*Do you want to save money?
Look at this cool idea.  Save just $1 every week and see how much you can save this year!!



This Link also has some great FREE Financial Calendar Printables.

*Do you want to get more Organized & Keep your House Clean? See one of my super popular posts that I wrote a couple years ago, "House Cleaning Organization." I'm going to stick to it this year!!!!
"Clean Mama" also has a great idea HERE.

You can also Download these Super cute Goal making and fun printables from my friend over at One Willis Family and get the whole family in on the New Years Resolutions.



Make 2014 your year! You got this!! ;)

I'm at a Plateau and I can't get off!!

I absolutley hate counting calories...lol! But, I'm using this as an example to show you that you do not need to starve yourself to get to your goal weight.  Most people want the quick fix, the low calorie diet, it may show results in the beginning BUT will leave you with a malfunctioning metabolism and whacked out hormones, plus you will most likely get back to where you started and possibly worse!! Eat enough "HEALTHY" foods and weight train!! You will change your body!  James Wilson- Faith, Family and Fitness explains things so well and I wanted to share to those of you who may be struggling or always seem to find yourself at a plateau.
 Here is his original question and answer!!

"All too often I see fitness professionals, trainers and forums recommending that ladies need to eat 1,200-1,500 a day to lose weight, regardless of how much they weigh. There is a problem with this, let me show you...

Lets say we have a women that is 5,5" and 200 pounds. If she has 30% body fat, that means she has 60 pounds of fat mass (a good goal is to have around 25-30 total fat pounds) and 140 pounds of lean body mass (muscle, bones, organs, etc..). With that amount of muscle on her frame, she is going to starve! She will drop weight quick initially, but after a couple of weeks she will likely plateau while eating this restricted range.

The body is a complex organism that only cares to survive and creating too large of a deficit will force it into preservation mode. Meaning the body adapts to be able to complete daily activities on less food. You'll shed fat, you'll shed muscle and typically hormone functions and leptin slows with this kind of a energy deficit.

Alright, we hit the plateau. Lets say this women is now 165 pounds and can't seem to drop anymore, even though she still has 35 pounds she could potentially lose to reach her goal personal goal of 130 pounds. She is already eating 1,200 a day, where do you go from there? Anything less than 1,200 is considered anorexia by medical standards, so what do you do?"

Answer: "Our hypothetical woman has plateau'd at 165 pounds, still has 35 more pounds for her personal goal and she has been eating 1,200 calories a day.

Her options are;
1- Eat less (not advised, she is already borderline anorexic)
2- Work harder (not advised because it may not be maintainable doing more than she already is, especially when so restricted with nutrition)
3- Gradually increase calories over time while focusing on resistance training to repair metabolic functions. (Advised)

She needs to do more than just "re-feed", she needs to repair the damage caused from eating too little for too long. I encourage a mild increase in total calories, roughly 200-300 additional calories a day and hold at those levels for a solid month or more. I would then encourage a complete emphasis on muscle gain (No cardio, no active rests). As her body begins to trust it is getting fed and she now has muscle to support the new established caloric intake of 1,400-1,500; she should notice that she is getting hungrier and wanting more food. This is a very good sign.

She listens to her body and consumes an additional 200-300 calories for a total of 1,600-1,800 a day. This may take 3-6 months or more depending on the extent of her damage. She repeats this cycle until she can maintain her weight of 165 while consuming 1,900 calories a day on rest days and likely 2,200 on workout days.

Now she is ready to start re-introducing cardio again and continue on her path. Only this time, she will only drop 100 calories for every 7-10 pounds she loses.

160 pounds, consumes 1,900-2,200 a day.
150 pounds, consumes 1,800-2,100 a day.
140 pounds, consumes 1,700-2,000 a day.
Hits her goal of 130 and is consuming 1,600-1,900 calories every single day. Giving her adequate nutrition for her daily activities and supporting a healthy metabolism."

What do you think? I'd love to hear your thoughts on this! Do you think this strategy can help you??

Helpful Food Chart!!

This chart is awesome! Keep it on your fridge for easy reference and eat a variety of these foods every day!!

Apples	Protects your heart	Prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	Kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	Saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	Aids digestion	Shields against Alzheimer's
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	Prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	Prevents constipation	Combats cancer	Helps stops strokes	Aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	Prevents constipation	Boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	Boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	Boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Wheat bran	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion