Designed To Move

Got Range of Motion?

2011-11-10T09:47:00.000-08:00

My half-marathon training officially began last week. However, after being on vacation, where my activity level was not the same as it usually is, my body had tightened up a bit. Suddenly, after just a few training runs my hip started hurting. I had two choices: Gut it out and hope it started to feel better or do some Range of Motion exercises. Even though the runner in me wanted to go for a run and hope for the best, the trainer in me took over and I skipped my weekend run and hit the Range of Motion exercises.

I immediately eliminated the hobbling that had occurred everytime I went from sitting to standing. After a couple of days I went for my next scheduled run - hill repeats! My hip didn't flare up at all. In fact, when I stretched out after my run, I was so limber, I hardly felt the quad/hip flexor stretches! And, this morning as I sat in a meeting I just kept thinking, "My hips are feeling awesome right now!"

Spread Foot Glides - Great for hip mobility!

Why am I sharing this with you? Because we all have times when we ignore the pain just hoping it will go away on its own. We keep doing the things that make it feel bad, because those are activities we enjoy, but we pay for it later. Instead of pushing until the pain immobilizes you, listen to your body. Because your body was designed to move, proper movement will allow your body to self-correct the imbalances your activities create. So, do your exercise routines that I've given you, come to the Range of Motion classes, move your body in every direction every day. Your body will thank you!

One Change

2011-06-09T10:37:00.000-07:00

Let's keep it simple. Let's stop the drastic changes, crash diets, etc. that last for about a minute. How about one change this week? One change that you can adopt as a lifestyle to improve your health.

Here are a few ideas:
*Add a serving of vegetables to your lunch.
*Use the stairs - always!
*Skip the donut, scone, muffin - whatever - and eat a healthy breakfast. (Oatmeal, fruit and yogurt, etc.)
*Drink water instead of soda this afternoon.
*Add just 10 minutes of exercise to your day.
*Go to bed earlier tonight.

Pick one thing that's do-able and do it - every day! Keep reminding yourself to do this one thing until it's a regular part of your daily life. Then continue with your new healthy habit for life!
It's easy to change one thing. Keep it simple!

Fast Food Meal - Under 500 Calories

2011-06-01T08:20:00.000-07:00

While fast food is not ideal, with our busy, fast-paced lives it periodically becomes the only option for getting in a meal. Instead of eating that greasy burger and fries and regretting it afterward, how about this? A fast food meal that includes vegetables (not french fries!)

KFC has my go-to fast food solution: the Grilled Chicken Breast Meal. Take that skin off of your chicken breast, order a side of mashed potatoes and gravy and a side of green beans and you've got a meal that's under 500 calories! (And that includes the warm, flaky biscuit that's hard to resist.) (Approx. 490 calories and 15.5 grams of fat.) Want to subtract 100 calories and about 4 grams of fat? Skip the mashed potatoes and go with 2 sides of green beans. And while you're skipping things - let's skip the soda and drink water!

Here's the details of each item listed above so you can adjust it to your preference . . . . .

Grilled Chicken Breast = 210 calories, 8 grams of fat

Chicken Breast - no skin = approx. 160 cal., 3.5 g of fat

Mashed potatoes and gravy = 120 cal., 4 g of fat
Mashed potatoes - no gravy = 90 cal., 3 g of fat

Green beans = 20 cal, 0 fat

Guilty Pleasure
Biscuit = 190 cal, 8 g of fat

Prefer different sides? See KFC's nutrition guide to create your own meal. But, be careful - those little sides may not seem like much, but they add up in a hurry! Try to keep it balanced and don't skip out on the veggies! Remember, this is not a recommended regular meal. Just a better option when you have to hit the drive-thru.

Quick, Healthy Dinner Find - at Costco!

2011-05-25T08:57:00.000-07:00

I'll be honest, I'm lazy when it comes to cooking. I want healthy food that involves the least amount of prep possible. So, when I discovered these chicken breast skewers at Costco, I had to try them.

I have to say, I was quite surprised at how good they were. First of all, it was actually all white meat! Each skewer is just 100 calories (and I found 2 skewers to be plenty for me.) And even though it comes with a packet of sauce, the chicken has good flavor without it. However, the sauce is quite tasty and I would recommend you add it for a nice pop of flavor. Just remember, a little goes a long way. (1 tablespoon = 20 calories)

As for prep, the skewers were quick and easy - just my style! Throw them in the microwave, oven, or even on the grill for a few minutes and they are ready to go. Just add a side of brown rice or even yakisoba noodles, add some veggies and dinner is ready! (Soba noodles are higher in calories, but good for those of you who need more protein in your diet - 1 cup has 275 calories, but 10g of protein.)

Enjoy a quick and healthy dinner tonight!

Smart Shopping

2010-11-22T10:20:00.000-08:00

Several weeks ago I heard a statement that really struck me. "You can't be any healthier than the food you eat." I went to the grocery store recently with that phrase in my head. I found it to be a great guideline for my food shopping and meal planning.

It can be so tempting to purchase meals in a box and fast food when life gets busy. Most of us know what we should eat, but we often make choices based on convenience and impulse. Life is busy. I get it. But, do you really want to only be as healthy as a fast food meal?

Take a step back from the busyness for a few minutes. Make a plan for your meals. Hit the grocery store with that plan in mind and have a healthy holiday season!

Shopping tips:

Start your shopping in the fresh produce section and purchase a variety.

Look for lean meats: Chicken and turkey (skinless), fish, and even lean beef. (Look for the words “loin” or “round” in the name for leaner cuts of beef.)

Organic does not mean healthy. Check the calorie and fat content and the ingredients. Check the calories, fat content, and ingredients - just like you would with all foods.

Look for whole grain, high fiber versions of cereal, bread, tortillas, etc.

Low-fat doesn’t necessarily mean healthier. Many low-fat choices have high sugar content.

Skip the empty calories (high in energy, but low in nutrients) like sugary soda, candy, cookies, etc. You'll cut unnecessary calories and save money.

Check labels - always!

Choose food that is as healthy as you want to be.

Sandwich Thins and Flatbread

2010-03-17T16:21:00.000-07:00

I've recently tried a couple of newer products and wanted to share them with you in case you haven't tried them yet. The first is Orowheat's new Sandwich Thins. I am loving these! They are only 100 calories (for the top and bottom slice!) and have 5 grams of protein and fiber.

I've found this to be perfect for a post-workout peanut butter sandwich (toasted is the best!) It's light, but great for a snack without a lot of calories.

The second thing I tried was Flatout Flatbread. The jury's still out on this one for me. I made a wrap with it today, but the texture of the cold flatbread wasn't quite right. I think I'll try it warm next time and see if that helps. I tried the Healthy Grain Flatbread which has 100 calories, 9 grams of protein, and 8 grams of fiber. I think it has potential, but I need to experiment a little more!

Have you tried either of these products? What do you think?

Have any healthy foods that you'd like to share? Tell me about them! Everyone is always looking for something delicious, healthy, and new - what are you liking right now?

5 in 5 Challenge Wraps Up - Now What?

2010-02-16T12:16:00.000-08:00

It was 5 weeks of ups and downs for all of us participating in the 5 in 5 Challenge. But, that's how life always is. You can't expect things to always be easy sailing - in any aspect! In weight loss especially. We are constantly bombarded with temptations and interruptions. But, having a goal to work towards and plans in place to deal with those interruptions and temptations is what will help you be successful.

My 5 weeks resulted in a 2 pound weight loss. No, it wasn't 5, but I haven't failed. I made some necessary changes to my exercise and eating that I plan to continue.  And, just because the 5 weeks is over, doesn't mean I'm done.  For me quitting would be failure.  My overall goal is lifelong fitness, so the journey continues - and I hope it does for you, too!

Whether you met your weight loss goal or not, I encourage you to look back over the last five weeks. What changes did you make that were successful? What didn't work well for you?  What changes should be permanent?   True success in improved health and fitness is lifestyle change. Diets and temporary increases in exercise will only bring temporary results. What will you commit to in the way of lifestyle change?

Also remember that the number on the scale is only a piece of the overall picture. How has your body composition changed? Does it look or feel differently? How are your clothes fitting? Often that number on the scale becomes our sole focus and we forget to look at the positive changes we've made - both inside and out.

So, as you look back on the last 5 weeks, focus on the successes you've had and decide what's next for you. What goal/challenge will you set to continue your quest towards better health and fitness?

If the accountability of the 5 in 5 Challenge is something you need, I am happy to continue to check in with you weekly and encourage you to set regular goals for yourself. Let me know how I can help you.

Thanks to all who participated! May your challenge continue.

Week Five. . . .

2010-02-08T13:24:00.000-08:00

We wrapped up Week 4 with quite the challenge for many of you - the SuperBowl and all the parties and unhealthy eating/drinking that can involve. I hope you all made it through unscathed!

Week 4 was a little crazy for me in terms of eating at regular times, but I kept it healthy and managed to lose one pound! How did you do this week?

Week 5 - the final week in our challenge is now upon us. This doesn't mean all your hard work ends after this week. Hopefully you've made some positive changes and plan to make those changes a part of your healthy lifestyle.

My goals this week are related to the challenges I had last week. I would encourage you to look at your challenges and create goals to get past those challenges this week.

Eating: Focus on eating at regular intervals - about every 3-4 hours.

Eating regularly will help keep your metabolism up. When you go too long between meals your metabolism slows down to perserve what calories you have until your next meal. It may be a little scary to eat more often, but eat 3 balanced meals and 2-3 healthy snacks in between. The key for me is to always remember to include protein whenever I eat.

Exercise: Hire my favorite trainer, Chris, to kick my butt once a week.

I am exercising, but I haven't done so well with the intensity. I need a kick to get me going again. Chris and I share the same training philosophy, so I trust him to keep me safe while making me work hard. And the bonus of having someone else train me. . . . . new ideas! Watch out! ;)

There are my goals. What are yours for Week Five?

Week Four is Here!

2010-02-01T15:43:00.000-08:00

Week Three has ended and I can't even tell you my official results this week as I forgot to weigh-in first thing this morning. I can tell you I was down one pound on Friday and Saturday, so there's a good chance I will finally have a negative number! (It helps to re-focus!)

I did meet this week's goals for both eating and exercise, however, I think I need to refresh my memory regarding all my goals. I believe I slacked a couple of days this week on my veggie/fruit goal from Week 2. I would encourage you to do the same, by writing out all your goals so far and keeping them somewhere visible.

Week One:
Exercise - 3 running days, 3 lifting days
Eating - At least 2 bottles of water during the day

Week Two:
Exercise - Up the intensity of lifting workouts - 3 sets (This goal I did slack on - time to remember it!)
Eating - At least 3 servings of vegetables and 2 of fruit daily.

Week Three:
Exercise - Make one running day a speedwork day
Eating - Cut out at least 2 Chai lattes this week

And, finally, my goals for Week Four:
Exercise - Include plyometrics (various jumping drills) with one lifting workout this week.
Eating - Track eating (on paper!) It's easy to forget how much you've eaten. A visual reminder is extremely helpful.
Limit my Chai latte intake to 3-4 this week.

I know some of you are struggling and frustrated with the weight loss process at times. Remember, losing weight is NOT easy! You have to work at it every day. Don't expect magic to happen. You have to make this happen for yourself. Remember, it takes a calorie deficit of 3.500 calories to lose 1 pound! In order to lose 1 pound in a week, you must create a deficit of 500 calories per day! Do this with a combination of healthy eating and consistent exercise.

Look at what you've done in the past three weeks. What has worked and what hasn't? Adjust accordingly! Feeling stuck?  Ask for help.  I'm happy to help. Let's make this happen.

Set measureable, challenging, realistic goals for yourself this week.   "If you always do what you always did, you'll always get what you always got."

Week Three Begins

2010-01-25T12:28:00.000-08:00

I'll be honest, Week Two was a terrible week for me with regards to exercise. My half-marathon was over and I entered my usual post-event slump. To start the week, I just couldn't shake being tired. I gave myself Monday and Tuesday off to recover. I did a short run on Wednesday and felt really good. Then Thursday and Friday flew past and despite my best intentions, I was just plain lazy! I ran on Saturday, but it was tough. Then once again, the laziness hit on Sunday. I hate to admit it, but I did not meet my exercise goals this week. I'm annoyed with myself, but I know it was a temporary set-back. Nothing worth beating myself up over. It will be used as motivation for Week Three!

On the flip-side, I did well with my eating goal this week. I continued to drink plenty of water and focused on getting fruits and vegetables in. It's kind of crazy that I have to make myself set a goal of getting more fruits and vegetables, because I love both. But, I tend to get lazy with my eating at times and skimp on the healthy stuff because I haven't made it to the store to stock up on fresh fruit/veggies.

I know some of you did great this week, while others struggled. Regardless of how Week Two went, refocus and decide what Week Three will hold for you.

Week Three for me means getting back to my exercise habits (listed in Week 1 and 2) and using one running day as a speedwork day. My eating goal is to cut out at least 2 of my Chai Lattes this week. I can substitute my calorie-laden drink for a calorie-free tea and save around 250+ calories! (This is a tough one for me. I do love my morning Chai!)

So, I enter Week Three with no weight lost or gained. It's time to get busy and make things happen! Lazy Week Two is over. I WILL get moving this week!

How was your week? Don't forget to check in! Once I hear from all of you, I will add a running total to this post, so you can see how the 5 in 5 group as a whole is doing!

Note: Total pounds lost, so far : Seven! :)

5 in 5 - Week Two Begins

2010-01-18T10:50:00.000-08:00

Week One of the 5 in 5 Challenge is complete. How did you do on your goals for the week?
My goal of drinking one bottle of water by lunchtime and a second before I left work was successful 6 out of 7 days. My exercise goal was also successful, however, my lifting workouts were lighter than I would have liked - due to my half-marathon preparation.

My weight was unchanged as of this morning. I actually was quite relieved, as I was expecting it to go up after my half-marathon on Sunday. I anticipate better results next week! How was your weigh-in this morning?

The next step today is tweaking your goals. Don't quit doing the good things you started doing last week! Just do something different - add a new goal to your list or change something about your current goals. If you were unsuccessful with last week's goals, make the necessary changes to allow for your success.

Here's my plan for Week Two:

Exercise - Continue Week One goals of 3 running days and 3 lifting/strength days.
Begin to up the intensity (3 sets of each exercise) of my lifting days towards the end of the week - once my body is fully recovered from the half-marathon.

Eating - Continue Week One goal of drinking at least 2 bottles of water during the day.
Make sure I eat at least 3 servings of vegetables everyday and at least 2 servings of fruit.

It's time to make your plan - if you haven't already. And, make sure you check in regarding how Week One went and what you plan to do for Week Two.

Good luck and be healthy! :)

Day 1 - The 5 in 5 Challenge

2010-01-11T14:26:00.000-08:00

Today is Day 1 of the 5 in 5 Challenge. The day that we weigh in, share our goals for the week, and move forward with a week of change! 8 of us are taking on this challenge together. Some of you have already shared your goals for this week from exercising a certain number of days, to portion control, to planning meals ahead of time, and more! Great goals overall! I'm looking forward to seeing you succeed in this challenge. :)

In the spirit of accountability, I will share my weekly goals and weight progress on this blog - as well as in the studio.

Week 1 Goals

Eating (drinking) - Increase my water intake by drinking at least 1 bottle of water by lunchtime and the 2nd before I leave work.

Exercise - Run 3x this week, Lift or strength work 3x this week.

Unfortunately this week my lifting will have to be lighter and my running shorter since I have a half-marathon this weekend. But, setting this goal will help me be consistent in a "taper week."

I do have to share with you that I am a bit nervous about my weigh-in next week. Let's be honest, it's not going to look good because everytime I do a run of 11+ miles, my weight goes up by 2-3 lbs. for a couple of days. I believe it's due to the number of calories I burn and the dehydration that occurs during my run. Afterwards my body hangs on to everything for a couple of days. I know, you'd think I'd drop weight after a run like that, but it doesn't work that way for me. So, despite my best efforts, you all should do great in comparison this week! :) (But that does put the pressure on for me next week - doesn't it?)

Good luck to all of you, and feel free to email me with questions throughout the challenge!

Note: It takes a deficit of 3,500 calories to lose 1 pound. Creating a daily deficit of 500 calories through exercise (burning calories) and eating (cutting some calories) over the course of one week translates to 1 pound lost!

The 5 in 5 Challenge!

2010-01-06T14:26:00.000-08:00

With the start of 2010 came many New Year's Resolutions. Unfortunately, the statistics for keeping those resolutions is staggeringly negative. I prefer to avoid resolutions in favor of setting goals that have a shorter time frame and realistic, achievable steps. As you may already know, my previous goal of running the Cascade Half Marathon has almost been achieved. With the run less than two weeks away, I've decided it's time to start thinking about my next goal. (I've found that too much downtime between goals can be detrimental!) And, I am challenging you to join me on this one. Next Monday, January 11, the 5 in 5 Challenge will begin.

I am challenging myself, and you, to lose 5 pounds in 5 weeks. Realistically and healthfully, a person can lose 1-2 pounds per week, so some of you may lose more. (If you do not have 5 pounds to lose, please do not accept this challenge!) The key here is to lose that 5 pounds AND keep it off after the 5 weeks is over. The focus is lifestyle change. Not dieting or extreme exercise, but healthy eating and regular exercise.

How does it work? Between now and Monday make a list of at least one thing you will do differently with your eating and your exercise this next week. On Monday you will weigh in and make your changes for the week. The following week you will weigh in again and have a list of what you will change the next week, for a total of five weeks. Making just 1-2 changes each week will make your goal achievable and will keep your body surprised so that it will give you results each week.

Those of you who are current clients at The Fitness Studio - you will check in with me weekly to weigh in and share your changes with me. I will share my progress with you, as well!

So, how about it? Who will join me in for the 5 in 5 Challenge?

Speed Bumps

2009-12-18T17:22:00.000-08:00

Last week at this time, I could barely coax myself out the door for a run. Yes, I have an upcoming half-marathon and yes, I've been perfectly healthy, but it was freezing outside! Literally! Since winters in the Pacific Northwest are usually quite mild, it was a shock to be dealing with temperatures in the teens and 20's for over a week. I was cold indoors, so convincing myself to go outside and run was virtually impossible. As a result, I had a week of fewer runs and much lower mileage. Did I give up on my goal of a half-marathon because my training plan was off? No way! Life has a way of throwing the unexpected at you and you can't quit everytime that happens or you will never achieve any goal.

How do you deal with the unexpected? First of all, don't think of those off-times as failures. They are merely speed bumps on the road towards your goal. Speed bumps don't cause you to turn your car around, do they? No! They slow you down, but you're still headed towards your destination. Keep moving forward!

Second, when you are setting your goal, be prepared for the unexpected.  Give yourself a little "wiggle room." If you think you can achieve a goal in 6 weeks - great! But, perhaps you should allow yourself 8 - just in case.

My running plan includes several weeks of lower mileage for recovery. That was my "wiggle room."  My easy week was supposed to be this week, but I decided to swap out my weeks. I got my rest week early and didn't lose any progress in the process. No need to feel like I've failed. I'm still moving ahead and I'll be ready for that half right on time!

Third, plan ahead for what you'll do if something throws off your progress. What will you do if you get sick, make poor food choices, or just aren't motivated for some reason? Will you quit, or will you pick up where you left off and keep moving forward? If you have an emergency plan in place, you are less likely to give up on your goal.

There will always be speed bumps along the route. Keep them in perspective. They aren't insurmountable. Decide now that you will continue to move ahead, no matter what life throws at you. Dealing with those speed bumps will make you even stronger in the end.  You CAN achieve that goal!

Share, Share, Share!

2009-11-13T16:39:00.000-08:00

I'll be honest. Yesterday I did not want to do my training run. It was cold, wet, and windy. I really wanted to stay inside where it was warm and dry. But, the thought of everyone I had told about my goal was enough to get me out the door.

Telling others about your goal is a HUGE factor with successful goal-achievers. Knowing that someone may ask about your progress can be that push you need on those days you just don't feel like working towards that goal.

Another thought that helped me get out the door yesterday was those of you who are also currently training for a race at Cascade Half. I was sure you were getting your runs in, so there really was no excuse for me!

Besides telling someone about your goal, enlisting others to reach the same or a similar goal can also be a great motivator. Even if you aren't working towards it together, checking in with each other can be mutually beneficial in your progress.

When I stepped out the door for my run, I'll admit, I still wasn't terribly excited to face the elements. However, the rain tapered off just minutes into my run and I warmed up in a hurry. And, you know what? It was a great run! So, thanks to all of you who unknowingly motivated me yesterday.

Not motivated? Share your goal with someone and ask for their support or share your goal here. I'd be happy to help. If you're reading this - you've already helped me! Start moving towards that goal - today!

Ready, Set, Goal!

2009-11-04T11:24:00.000-08:00

I've been blogging about setting goals and sharing them for accountability and support. So now it's time to "practice what I preach" and share my current goal with you. Sure, it's scary to put something out there for everyone to see. There's always a chance I could fail. But, I know that if I share that goal, I'm more likely to succeed because I've made myself accountable to all of you.

Goal: Cascade Half-Marathon, Turner, OR January 17, 2010

Training time: 10 weeks (starting Monday, Nov. 9)

Training committment: Run at least 3x/week with one long run per week (Training plan is printed out and on my desk. I used Runner's World Smart Coach*)

Not only am I sharing this goal with you, I am also inviting you to set a goal for this race as well. Besides the half-marathon (13.1 miles), there is a 10K (6.2 miles), and a 2 mile fun run at this event. Pick the distance that you'd like to work towards and let's get The Fitness Studio running!

Remember to be SMART about your goal setting. Once you have a plan, share it! Use The Fitness Studio community to support you as you work towards your goal. *If you're new to running or have specific goals or limitations, I can set up an individual plan designed just for you - instead of the "cookie-cutter" option you will get online.

I'll keep you posted on my progress and I'll expect you to do the same.

So, how about it? Who's in?

Locked Out!

2009-10-27T11:31:00.000-07:00

I locked my studio door on the way to lunch yesterday and immediately knew I had locked my keys inside. There was nothing I could do at that moment, so I stressed about it all the way home. Why hadn't I made copies of my keys yet? I had been thinking about getting my keys copied, knowing there was a chance I could lock them inside, but I had continued to put it off.

We all put things off - even when we know there's a good chance we could regret it later. We put off taking care of our health because we're doing OK right now or we just don't have time. But, how long will it be before you find out you have high blood pressure, Type II Diabetes, stress-related illness, or even move into the category of obesity? As you know, these things don't happen overnight, but the longer we wait to take care of ourselves, the closer we move to being required to care for ourselves in a more drastic way.

You take good care of your children each day, because you love them. You take care of your clients or co-workers daily. You may even care for your parents on a regular basis. But, while taking care of others, many people forget to care for themselves, feeling guilty if they take time for their own health. It's time to realize that caring for your own health is just as important. You want to be there for your family and friends. Don't jeopardize that by putting off taking care of you.

Make that doctor's appointment, sign up for those training sessions, find a workout partner, GET MOVING NOW - before it's too late! Don't lock yourself out of your own life!

This morning (after getting back in to my studio) my first priority was to make copies of all my keys. It became important when locking myself out became a reality. Don't wait on your health until reality hits. Start your health improvement today!

Rewarding Yourself for Goals Achieved

2009-10-15T15:36:00.000-07:00

Do your goals seem out of reach sometimes? Do you get frustrated during the process when things don't move as quickly as you'd like? You are not alone! We have become a society of instant gratification. Unfortunately, that can work against you when you are trying to work towards a goal. Change takes time. This is why the last post was about breaking your goal into smaller short-term goals. Achieving each small goal is another step towards the big goal.  But, sometimes we forget to look at the "little" achievements and then we get frustrated because we haven't yet achieved the BIG goal.

How can we help ourselves with this barrier? Reward yourself for the baby steps.  When you set your weekly goals, establish some rewards for achieving them. But, be smart about your rewards. If you are trying to lose weight, don't reward yourself with food! Obviously, that can be counterproductive!  If your goals are fitness/health related, reward yourself accordingly.  Download some new workout music, buy some new workout clothes, or work towards that massage you've been wanting. Your rewards should support what you're working towards and they should make sense for what you've achieved.

Here's an example of how to reward yourself for your achievements.

Overall Goal - Lose 15 pounds
Reward for achieving this goal - Massage

Weekly goal (Week 1) - Lift weights 2x this week, Run/Walk 3-4x this week
Reward - Download 3 new workout songs

Weekly goal (Week 2) - Continue with Week 1 goal + Eat 3-4 servings of vegetables daily
Reward - New weight gloves

You get the idea. Set the big goal with a big reward. Set smaller goals with smaller rewards. Do you have to reward yourself for every step? That depends on you. Some people need regular reminders to keep going, others are satisfied with just working towards one bigger reward, and still others don't really need rewards.  If you struggle with achieving your goals and you haven't tried rewarding yourself - try it!  That extra motivation may be just what you need!

Remember to share your goals with someone this week!

Goal-setting - What Now?

2009-10-12T09:42:00.000-07:00

So, you've got a great goal in mind. Perfect! Now write it down, tell someone, enlist some support. Working towards a goal is not always easy - don't try to do it alone. It's too easy to bail on your goal if no one else knows about it. Take the next step and share it!

Next break that goal down into realistic smaller steps. Start with this week. What are you going to do differently this week to start working towards your goal? Don't try to make a whole bunch of changes all at once. This is the time you are going to achieve that goal - one step at a time. Remember to make REALISTIC changes. For example: If you currently drink 3 sodas a day, don't try to quit completely in week one. That's a huge change that could lead to failure. What about cutting down to 2 a day this week and then 1 the next, etc. Gradual change will make a difference.

What now? Get out a pen and paper; open up your blog, Facebook, Twitter, email - whatever; call a friend; grab a co-worker. Make a plan for this week and SHARE IT! Ask for help in achieving your goal. Or enlist a friend that wants to work towards that goal with you. Get the word out and get crackin' on week one of your new goal.

Good luck! And remember, "If you always do what you always did, you'll always get what you always got." Time to make a change! I can't wait to hear about your goals.

Next time - rewarding yourself

What is your goal?

2009-10-06T14:53:00.000-07:00

Welcome to The Fitness Studio blog. This will be a forum for tips on exercise, eating, and better health and fitness. Submit your questions, comments, and even ideas for future posts.

We're all in the quest for better health and fitness together. Having a community that supports your effort is vital to your success. Join this online community and surround yourself with friends and family members at home who support your efforts, as well. Let's do this together!

Step one: Set a goal for yourself

Your goal should be SMART!

Specific - What do you want to achieve?
Measurable - How many pounds to lose? What event to complete? What score/time for your event?
Attainable - Is your goal realistic, healthy, and something you will work towards?
Relevant - Is this a goal YOU want to achieve?
Time-bound - Set specific deadlines.

It's easier to achieve a goal if you share it with others and become accountable for reaching your goal. What SMART goal have you set for yourself?

Next time - You've set your goal - Now what?