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Sunday, December 26, 2010

New Year...New You? The truth about New Year Resolutions.

Many people will make new years resolutions this year, but less than half will keep them after a few months. Personally, I am not a big fan of the word resolution, since it means to resolve a problem, therefore if you don't resolve it you FAIL. Instead, set a goal, something you can work towards to become a better person. Many of you have health goals you wish to accomplish this year and with a little planing and hard work, I'm confident you can reach them. 


When making goals, it is important to create a S.M.A.R.T. one:


Specific- I'm sorry, but stating a goal vague as "I'm going to lose weight" is setting yourself up for failure. Unless pixie dust will be sprinkled and you will instantly lose weight(doubtful) there needs to be a specific plan of action in place. Setting goals such as: "I will eat 5 small meals a day" "I will eat a fruit or vegetable with every meal" or "I will walk 20 minutes during my lunch break" will help to accomplish weight-loss, and you will feel better during the process, I promise you.


Measurable- Choose a goal which can be measured, this way you will know when the goal is achieved and can create a new goal. This can also help if you are not reaching your goal and it needs to be reevaluated and modified. It usually takes 3 weeks to create a habit and 6 months to adopt this habit as part of your permanent lifestyle. Most times this takes several attempts so don't get discouraged, instead learn what works and what doesn't and attempt again. 


Accountable- Support with your goal is extremely important for success. Hold yourself accountable by stating the goal to a spouse, partner, friend, relative, co-worker, your personal trainer, an online support group, or yourself. Make sure that this is a complete statement with EXACTLY what you are working on. In  addition, this goal should be written down and put somewhere you will see it, which makes it no longer a thought, but an action.


Realistic- Pick a goal that will work for you. If you will not have time to walk during most lunch breaks, well than THIS IS NOT A GOOD GOAL FOR YOU! Pick something that you can and WILL put into your life. Now this may take a little rearranging, planning, and yes most likely some failed attempts, but if you start with a small and attainable goal, you can build on it with time.


Timely- Pick a specific date you will begin working on your goal(I have a strange feeling many of you are thinking January 1st). If your goal has more than one stage (for example, walk 2ce a week then increase to 3 times, etc.) pick dates ahead of time to advance stages.


~Good luck with all of your GOALS this year and let me know if you need any help. Wishes for a Happy and Healthy 2011 from Workout for Wellness Inc.!~

Wednesday, December 22, 2010

Holiday Party Tips

Here are some tips to help at your holiday parties:
  • Don't starve yourself during the day- It may be tempting not to eat during the day knowing you have a big party later, but THINK TWICE. Doing this will actually slow your metabolism down. Also when you attend the party, you will be much more likely to overindulge. Instead, have a healthy breakfast and a light lunch; if the party is later at night have a small snack before.
  • Plan- It is important to decide which party or treat you want to indulge in. Indulging for a special occasion is fine, but if you have several events to attend or many favorite treats, you can easily overdo this. Decide ahead of time which party or favorite treat you will let yourself FREELY enjoy (with no guilt). Plan ahead of time so you are not overwhelmed when you arrive and smell the food.
  • Check out the food selection first- Before digging in to the first dish, scan all the food items. You may find ones you enjoy more at the end of the table. Here you can also get a sense of some healthier items you can add to your plate. 
    • Some better choices to look for are: 
      • Shrimp cocktail
      • Veggies and dip
      • Deviled eggs
  • Sit down if possible- When you are sitting down and eating, your mind can process the fact you just ate and sense fullness better. People tend to eat faster and more while standing up without even realizing it. Enjoy the company you are with and take time eating. 
  • Watch the booze- Calories from alcohol can add up quick, each 12 ounce can of beer contains about 150 calories. Alcohol also tends to trigger the feeling of hunger. 
    • Some lower calorie holiday alcohol choices include:
      • Wine Spritzer (add some club soda to your favorite wine for a bubbly treat)
      • Cranberry Sizzle (cranberry seltzer water, a splash of 100% cranberry juice, and a splash of vodka)
      • Hot Toddy (hot tea-apple cinnamon, mint, or regular, mixed with a little honey OR sugar, and a little brandy OR rum)
  • Enjoy your food- This one is simple, just enjoy it! There is no sense leaving a party so full and upset with yourself that you overdid it, SO DON'T! Getting upset with yourself will get you nowhere! Don't try starving yourself the next day, just get back on track with a healthy breakfast. 

Blog

Hello everyone. I have talked with my clients and others, and it has been suggested I start a blog. 

This blog will focus on:
  • Exercise- exercises to do, tips, and motivation. 
  • Nutrition- foods to avoid/ increase, meal planning, and recipes.
  • Health- information to not only help your body, but your mind as well.
I will discuss different topics, but please e-mail workoutforwellness@hotmail.com with any questions or suggestions. THANKS!