What is keeping you from becoming what you want to be? For our purposes, let’s think simply in terms of our overall fitness and health. What will it take for you to get on the path of becoming better? And how will you stay on that path?
Based on many years of personal experience, coaching and training clients, client successes and client setbacks, I have come to know some things for sure. It is not an easy path. At least not in this US culture. It takes commitment and mindfulness. It’s not about discipline and willpower though many of us believe that it is. It’s not, and making sure you know that is important. We need to use the tools that we know work, and we need to apply the strategies that we know work. So relying on discipline and willpower has proven to not be the answer. Instead, let’s look to what we know is the task at hand.
Making a commitment is important. Make a promise to yourself to become a better you. Within that promise, pick one or two habits that you know are currently keeping you from becoming that better you. Just one or two is enough. Taking on too much at once is one of the reasons we let go of our commitment….we have created the goals too far out of reach. Understand that making incremental small changes leads to big changes in the end. This, too, is proven. We tend to discount the possibility that making a small change here or there can produce the big changes we would like to see in our physical selves.
Let’s look at an example of how this works. We know that eating more vegetable and fruit (mostly vegetables) is important and a very healthy way to eat. We also know that eating more vegetables will help keep us full and and add more vitamins, minerals, fiber, and water into our diet. What you may not know is that it is research proven that the greater the number of servings of vegetables and fruit in your day, the lower the total daily caloric intake will be. Proven. So if we make a goal of getting in 5 servings of vegetables and fruits a day, we are correspondingly setting out to lower our daily calorie consumption…..leading to weight loss. Now some of us think we’re already getting in enough vegetables, but I challenge you to really quantify how much you consume regularly and consistently. And know that 5 is the absolute minimum required to sustain health. To optimize health, you would double that. Yes, 10 servings, mostly vegetables, a day will get you great results.
So if you look at this with rationale, you will see that by focusing your attention on this one daily change. This one daily habit makeover can have a huge impact on your health and fitness. Doesn’t it just make sense to give it a try? If you’re on board, then you have to do one more thing. You have to write this goal down, and you have to have a means to track your progress, daily. Create a way to count your servings daily. 1 cup of raw or leafy vegetables, ½ cup cooked vegetables, ½ cup of fruit, or one piece of fruit the size of a tennis ball constitutes a serving.
Can you make this small change? I challenge you. It will make a big change in your health…..a big change in your life.
What will your New Year’s Resolution be this year… If you are like most Americans it will have something to do with eating better, losing weight and getting in shape. Most people start off their New Year’s resolution strong the first few weeks but then by mid January they toss in the towel. So don’t do it alone. If you have a weight loss goal you want to achieve in 2014, we invite you to join Weight Loss Success, a 12 week weight loss small group lead by Millie! The program will be held on Monday nights from 7:00pm to 9:00pm and run January 6th thru March 24th at the Personal Best Studio. To participate, contact Millie today @ firstname.lastname@example.org.
Personal Best is excited to have Teri Gentes, Certified Lifestyle Wellness Specialist, Natural Foods Nutritionist, Gourmet Chef, Cooking Coach, Author, and International Presenter, Educator and Trainer provide us with a workshop with live demos, taste testing, and product samples! She'll be teaching us fast and easy to make foods that are super tasting and nutrient dense. Eat in or grab and go ideas that are kid/dietary restriction friendly. She'll also give us vegan and gluten free ideas. More info about Teri: www.terigentes.com
Mon., Aug. 5th, 6-8pm, $40.00/person Space limited so register now at email@example.com. Your payment holds your space!
We find so many reasons to "go off" our healthy eating and exercise program. But it is more effective to not be "on" anything and instead, look for all the ways that we can choose better no matter what season, holiday, occasion, etc. that it happens to be. The summer, while full of many temptations to lure us away from our healthier routines (ice cream, drinks on the deck, vacation spot treats, lounging through the heat) can be one of the best times to work on becoming more fit. Fresh fruits and veggies are at their best and farmer's markets make it much easier to access them. While we may not want to be inside, working out in the gym, we may well enjoy walking on the beach or by the lake, biking with our family, playing/swimming in the pool, any outdoor lawn games, to name a few. It's important that we remember that we're not "on anything" but rather making the best choices in eating and activity that we can given the particular time or place or season we find ourselves. That way, we can enjoy the summer while still choosing in a way that will have us feeling good about ourselves when it's over.
It's often helpful to look ahead at the summertime and think about how you're going to take care of you... both with your healthy food choices and your actvitiy level. The summer most often means changes in schedules and routines. So a little bit of planning can go a long way in helping you stay on track with your health and fitness goals. Consider the farmers markets and all the wonderful fresh produce for your summer meals and events. Likewise, remember that activity is what's important, not necessarily structured exercise. Playing in the pool, walking on the beach and bike riding with the family are all excellent summertime activity opportunities.
I'm really excited about the new events and offerings you'll be seeing soon. Watch for more info about mid-April (tax day!) on the new and updated website that will be a much better resource for you in the coming months! Lots to share!
In the meantime, keep making healthy eating choices and moving as much as you can.....two things that for sure impact your quality of life. Don't get hung up on the details.....it's simple. Not always easy....but simple.
I'm looking forward to helping you be the best you that you can be!
Now's the time to review your 2012 fitness goals. If your January has started out great, then keep up the good work. If you're not where you'd hoped to be.....regroup, readjust and recommit! This is when many good intentions go by the wayside. That's because "resolutions" are not goals. Goals can be revised and updated as need be. And that gives us the opportunity to get back on the wagon and continue to move forward. Giving up will get you no where. Getting back up and trying again will eventually get you where you want to go. And if you need help, get it! It's tough to change old habits...but not impossible. Getting support can make a world of difference!
It's Fall! Summer's gone and a new season is underway. I always think of the change of seasons as a great time to work on personal change. And one of the most effective ways to implement change is to set realistic, motivating goals....and to write them down! I once asked a weight management group I was leading, "Why is it important to write your goals?" One gentleman immediately spoke up, "If you don't write them, they don't happen". He nailed it. He worked with sales reps and was professionally familiar with why goals need to be written. Even better, posted. When you write down your goals, you get them out of the realm of "wishes" and into the reality of creating something that can actually come to be.
That being said, it's important that your goals be:
1. Something that sparks you, stated positively. No one is motivated by the negative.
2. Within your reach. A stretch for sure...but still something that is realistically doable.
3. Within your control. Set goals that depend only upon what you do. This is all about you.
4. A good fit for your life. Important that whatever it takes to get there actually works in your life.
So consider joining us for our Fall Fitness Challenge: An 8 week opportunity (Labor Day, Sept. 5th through Halloween, Oct. 31st). Email me, Millie@milliebetts.com if you'd like a Goal Setting Worksheet so you can start writing your goals today!
Sometimes we get hung up on the small stuff....
"What's the best cardio machine to do if you want to lose weight?" "
"What's better, cardio or strength training?"
"Should I do more weight or more repetitions?"
"What's the best time to workout?"
"How much cardio should I do?"
"Should I eat less fat or less carbs?
"Doesn't fruit have too much sugar?
"I blew it today. I'll start again next week"
Do these things matter? Yes, no, maybe...depends. What really matters is that we start to make healthier choices both in our activity (vs. inactivity) and our eating (vs. dieting). Sometimes we lose sight of the big picture. Sure, some of the details make a difference. But if we focus too much on the details without grasping the big picture, then we're missing the boat.
The big stuff.....
"How can I get more activity into my life on a daily basis?"
"What's it going to take to get me out of my chair a little more often?"
"What kinds of activity can I really incorporate into my lifestyle?"
"What time of day will it work for me to get to the gym?"
"How can I get more fruits and veggies in my life and less refined, processed foods?"
"How do I make better eating choices when I'm out, or traveling?"
"What are some good quick and easy dinner options for a busy person?"
If we start to take a look at our life and how we can begin to make smarter choices that will actually work for us, then the path to a healthier, fitter lifestyle becomes easier. Get moving first, then figure out how to make the moving more efficient. Get in more walking, then you can decide if you want to pick it up to some run intervals or take a boot camp class. Pack some healthier snacks to take with you on travel, then you don't need to be stuck choosing fast food on the fly. Decide to have a big salad for dinner if the business lunch was more than you would have liked to have.
Keep your eye on the big picture. We all need to take responsibility for moving more and eating healthier. How we do that is in the details. What matters most is that we do it.
Happy, Healthy Summer!