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Show Your STRONG in 2015, 7 Tips To Get Your Resolution Going

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I love this photo from Strong Fitness Magazine.

2015 is just around the corner and you know what that means. We all begin to think about those New Year’s resolutions. Well this post is going to focus on the oh so very popular resolution of “I will get into shape this year” or “I will lose weight this year” or I will commit to get healthier this year” etc. etc… So, I am not going to beat around the bush with a lot of nonsense clutter on this post so I am going to get right down to my top tips to get your resolution in gear before the new year rolls in.

1. You have to really want it. What I mean is, if you want to change something about yourself you have to change what you are doing. You have to commit. You have to be serious about this, it is your life and your health you are dealing with.

2. Set a specific goal. I don’t mean just saying “I need to lose weight”, you have to set a realistic goal, set a beginning date to start and an ending date so you have a sense of a deadline.

3. Make your plan of how you will reach this goal. Be specific and write it down. If you have no idea what the heck to do, then educate yourself. Research, see what others are dong. There is an enormous amount of information out there but you have to be proactive. If you need help, enlist a friend or hire a trainer.

4. Tracking workouts and logging your daily food intake will keep you accountable and motivated. People who log see more progress than people who guess.

5. Consistency is key. Consistency is key. Consistency is key. Hello, Rome was not built in a day.

6. Patience and commitment is must.

7. Understand there is no quick “fix” or “pill” that will do it for you. You have to earn it and it will involve some sweat, sacrifice, sore muscles, a change in lifestyle, maybe some tears, hopefully no blood (haha)  and hopefully there will be some fun.

Stay focused on these tips and you will succeed and the reward will be priceless. Get on it now! Be your Best Self in 2015!

Happy 2015!

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10 Weight Loss Tips For 2013/Make It Happen

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Have you been thinking of your New Year Resolution for 2013? I usually have a couple. One I will be working on is to get organized at home and at the workplace. Since I work in the health and fitness industry, the most common resolution I hear is about losing weight. Most of these people have strong intentions to follow through with their resolution but some are lost or confused on how to begin. This is a list of my top tips for weight loss for 2013.

  1. State your goal. I don’t mean just writing it down and keeping to yourself, I think we should state our goals to family, friends, coworkers etc. because having other people’s support and feeling accountable will motivate us more. So shout it out to the world if you have to. Also, set a plan of how you will accomplish this goal.
  2. Evaluate your lifestyle. Take a look at your current diet and eating habits. Good nutrition is a MUST if you are wanting to lose weight and make REAL changes. Of course, physical activity needs to be in your lifestyle as well. Find a nutrition and exercise plan that will work for you such as going to a gym or finding a workout group to join.
  3. Set a routine with your meals and workouts. Consistency in the kitchen and the gym will pay off.
  4. Sleep is very important. Go to bed at the same time each night and wake up at the same time each day. Make sure you are well rested for your workouts. If you are tired you are more likely to skip your workouts. Lack of sleep also increases the chance of unhealthy eating patterns.
  5. Avoid all processed foods as much as possible which means, anything packaged in a box or bag with more than 3 or 4 ingredients such as breads, cakes, cookies, candies, sodas, instant anything, chips, crackers, pastas, cereals, artificial anything, cream sauces, sugar, all junk etc… If your great-grandmother would not recognize it, don’t eat it.
  6. Eat whole foods. Fruits, vegetables, lean meats, chicken, fish, brown rice, eggs, nuts, healthy fats such as avocados, olives, olive oils, nut butters etc.. Prepare meals at home. Restaurants can sabotage your efforts so visit them sparingly and choose wisely 🙂
  7. Drink plenty of water each day.
  8. Physical activity will help you accelerate your weight loss efforts as well as helping to keep your body’s systems fit and strong. To see results you are going to have to step out of your comfort zone. Find an exercise program that you like and that you will be able to stick with. Push yourself to be the best you can be at it. Group exercise classes are great because the other people will help keep you motivated, the classes are fun and your workout is already planned for you. You just have to show up with a good attitude 🙂
  9. Keep up with your calorie intake. There are apps on smartphones that will help you track your intake. Or, just go to the internet and find a free program to help you track it. Remember to lose weight you have to burn more calories than you take in. Most people do not realize exactly how much is going in until they begin to track it. It may shock you.
  10. Find a buddy to join you in your resolution. Keep each other on track and accountable. Start a weight loss contest at your work or gym. Get everyone to put in $5 or $10 dollars, set an ending date and whoever loses the most weight wins the prize money. I have held a weight loss contest at our gym in the past ( I will organize one again in 2013) and it worked well. They all lost weight, so they were winners too.

If you are wanting to lose weight, become healthy and fit, you have to work for it. There is no easy or quick “fix” or pill that will do the trick. Let 2013 be the year you finally accomplish your goals so go and MAKE IT HAPPEN!

Do you want to lose weight? Do you believe in setting goals?

Disclaimer: This blog is written by me. It describes my opinions and my own experiences. Consult your own doctor before starting a new exercise and nutrition program.

I Will Not Fear The Holidays! New Goals, No Meat, Running 200 Miles, Firefly and Scorpion

Thanksgiving is right around the corner. Feasting will begin, then on to Holiday parties with more feasting. Blah! I love the holidays with all of the decorations, festivities, meaning, family, friends etc. I do not love the shopping and the excessive amounts of food that always seem to tempt me. I think now is a great time to set new health and fitness goals. Why wait around for the New Year? I will go ahead and work on myself now. Setting new goals will help me become disciplined during these tempting times. So here is what I have been pondering.

I finally watched Food, Inc.  It was eye-opening. I knew what it was about, but I never took the time to sit down and watch. The Husband and I have been talking here and there about cutting back on meat over the past couple of years. I cook a fair amount of vegetarian dishes anyway, so after watching the documentary I thought now would be a great time to challenge myself, however, The Supermodel Piper may not enjoy those 17 days. Let me make this clear, I am not converting to be a vegetarian, I am just going to challenge myself to go meat free for a period of time and get creative with plant-based meals. It will be very interesting to see how I feel after this challenge is over. This is how this goal will go down. I will not eat beef, pork, or poultry for 17 days beginning on October 31, 2012. Why 17 days you might ask? Well, my first Thanksgiving feast will be held at my Dad’s on November 17th and I am sure beef, pork, or poultry could be involved. I would not want to offend the cook. 🙂

Remember at the beginning of the Workout Warrior Challenge when I said “If you state to someone your goal you will probably become more accountable and disciplined to reach your goal? Well anyway, this is my new fitness goal. I will run a total of 200 miles between November 1, 2012 and December 31, 2012. Sounds exciting, does it not? I will tell you that I have not been running distance mileage since 2010. All of my runs have been usually 2.5 to 4 miles each. I have no desire to run distance so all of my 200 miles will be a compilation of short runs. I will just have to do bunches of them which will be the fun part; short and sweet.

Now I think you all may know I love to practice yoga. I confess I have not been practicing as much as I would like to, so my new yoga goal is to conquer a couple of poses I have said before I wanted to learn but never really followed through with. I will conquer the Firefly and Scorpion yoga poses by December 31, 2012. Whew! I am scared now. This is good though. I believe the way to change and grow, mentally and physically, is to challenge yourself. I will definitely be leaving my comfort zone but I think that is the only way to reach my goals.

Now, how am I going to go about reaching these goals? First, not eating pork and poultry will be easy, but beef is tasty. I will be strong and come up with some delicious plant-based dishes. I may not even miss it at all. I will be glad to share my exciting new meals. Second, if I run 3 miles every day until December 31st that will total 183 miles. Looks like I will have to up some mileage. Now I am not going to run every single day but I will do a few 4-5 milers and probably some short two-a-days:) Note: I do not run on the treadmill, so all of my running will be outdoors. Another note: I hate cold weather so I sure hope we have a mild November and December. Now I am more scared of this than I am of attempting Scorpion! Challenge to Change, Challenge to Change. Now for Firefly and Scorpion (pics are below so you will know what I am talking about). I have to step it up on my practice. I teach yoga 2 times per week now. I am going to practice 3 more days on my own, specifically poses to prepare me for these two challenge poses. I am tired thinking of this, but it is exciting all at the same time.

Some of you may think I am nuts for thinking this is exciting. It is exciting to me because I know the sense of accomplishment and growth I will feel at the end, which will be worth the effort that will go into getting there. I will also take a before picture of myself and document the whole journey to see what happens to me mentally and physically during the next 2 months. Follow my little journey, it may give you a giggle or two.

I had to find pics because I can’t do these yet. The first picture is Firefly. I took the picture from www.yogajournal.com  Credit to David Martinez. The second picture is from www.about.comCredit to Barry Stone. Looks like fun 🙂

Do you make New Year Fitness Resolutions? Are you going to wait or make it happen now?

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