"Weight Loss!" "Eat better!" "Start exercising!" "Quit that bad habit!"
The New Year brings with it many new personal goals, and unfortunately many of these goals are very short-lived.
So, why are we so enthusiastic to set goals at the beginning of every year? Perhaps it is because even though we know that even though the 1st is like every other day, it signifies a brand new start to an entire chapter of your life. Let's take a look at this new chapter of your life and make it a success story, rather than a sad ending! Here are a couple brief "month-to-month" ideas to consider when trying to accomplish your fitness goals.
Think Short-Term, First
The entire year may be too long for a goal that you are unfamiliar with. You may be new to exercising, a new type of training or lifting, so set stepping stones for your goals. Think month-to month. Your body needs to adapt to new training regimens and taking things one step at a time will be worth it.
If you want to lose weight, set a low goal of say- 5 pounds for the month of January. After January, keep things going for February and the months thereafter.
Make Small Goals
Losing weight is still a great example for New Years. So many people that want to lose weight, do great for the first couple weeks and then its over with. The all-or-nothing approach to weight loss or other fitness goals may work for some, but it may be hard to sustain over time if change is not gradually incorporated. Starting with one food item, one drink item or one particular exercise are some good examples of gradually attaining your goals. Instead of drinking that coke or eating those chips, substitute the coke for water and the chips for vegetables or fruit. When February comes around, keep that goal going and incorporate another! You will be amazed at your results!
Think Long-Term to Accomplish Your Short-Term Goals
Long-term goals simply keep our short-term goals alive. You don't work out for one day expecting to lose weight for the next month. Exercising and eating healthy is an important part of an overall healthy life and longevity. Like anything worth obtaining, health is something that takes some patience, some effort and a little bit of time! Making exercise a key part of your life is something that is not only better for you, but your loved ones as well!
Keeping easy month-to-month goals will help you not only see what you have accomplished throughout the entire year, but to establish a strong foundation for healthier living in general. Month-to-month goal keeping and goal resetting helps to prevent any "shock" to your system and helps gradually reign in the challenges that may await you on this upcoming year. So what are you waiting for? Start today- 2016!
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The winter season is upon us and with it comes lots of food and well, cold weather. Many bodybuilders may joke that they typically bulk during the winter and cut during the summer, but there are less triathlons and fewer races overall, but why? Simply because it is cold throughout the majority of the United States. Nothing more, nothing less. Getting to workout outside is amazing, but how do we do we exercise safely in the cold?
Let me start off by saying that our bodies are super-engineered and can handle almost anything thrown at them! The body produces a magnificent amount of heat and can warm the cool air coming into the lungs quite efficiently. Briefly- the air enter the mouth/nose, goes through a couple other anatomical structures (turbinates, pharynx, trachea) and then into the lungs. The body heats air so efficiently that runners and skiers have been in sub-zero temperatures and have reported little to no issues with their breathing.
Just because our bodies are amazing, doesn't mean we need to abuse them. When working out in cold weather the biggest issue we need to confront is appropriate acclimatization. We are impatient and we just want to workout and get it over with. When starting with any workout and improving your workouts in the cold climates we should take things slowly and get ready for our workouts.
Here are a few quick ideas for getting ready to workout in the cold weather:
Don't let the cold air stop you from achieving your goals! Get outside and enjoy all of creation! Just be smart about it and have fun! Hopefully this short list will help you to be better prepared for exercising in the cold weather. Post in the comments below if you have any questions!
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If it sounds too good to be true, it probably is, right?
The nutritional/marketing/pyramid companies that promote their life-changing products that let you "lose weight and feel great" in a short period of time is something that you should watch out for. I'm not going to mention any company names, but anytime there is a clause about "getting products for cheaper if you become a consultant" should signal CAUTION!
Here are 5 reasons you should steer clear:
1. Just because it is "all natural" doesn't mean jack.
Is it regulated by the FDA? Are you actually looking up each of the ingredients on the bottles? I have compared the nutritional labels for several of the mainstream companies and they are filled with preservatives and other garbage that your body doesn't need. After all, various supplements use the loopholes of the FDA and surpass them all-together. "All natural" shouldn't be something that you need an hour to look up all the ingredients in the nutrition label! The true "all natural" way of losing weight is cutting calories by 300-500 per day and starting to workout! No pills or powders needed!
2. Watch their target market:
No wonder they can get results- their companies are able to target individuals that have had little discipline with eating, diet and exercise. Once these clients spend upwards of $200.00-$500.00 per month on products, they are roped in! They put their clients on strict diets and this is the first time that this may have happened for each individual. Essentially their caloric intake is cut and they don't eat sweets or other unhealthy foods like they did before = Weight Loss. After all, you paid all of that money, why not try to make it work?!
3. Cleanse days are terrible for you!
People say that they "feel so much better" after a cleanse period, or do they? How about the amount of time they spend with violent diarrhea and upset stomachs? After all, the body does a great job of cleansing itself. That's why we sweat, urinate and well, everything else. The body is a finely tuned machine that helps to get rid of toxins so it can maximize it effectiveness for everyday bodily functions. Want a real cleanse? Drink more water, eat good vegetables and fruits and start to workout! Your body will thank you! Don't put those harmful toxins in your body that simply get flushed right down the toilet!
4. They are Expensive!
Each of the products cost money, sometimes a lot of money. You pay for packaging, processing, shipping and the person that sold it to you. You can cut out the middle man and buy good quality foods at your local market and get the same results. Not only that, but you will save big $ and enjoy your foods. Look at bodybuilders and pro athletes- they have special food programs that are put together by nutritionists, dietitians and doctors. All these diets include eating REAL food. After all, the person you are buying these products from most likely doesn't know much about real nutrition, but are simply educated about their own products.
5. Convenience Doesn't Make It Right:
In the end, it's all about making money for these companies. Are all of their products bad- no. But, as a consumer, you should do research on what you put into your bodies. Really do research- not just what THEIR company says is good. Their quick "on the go" shakes and bars will lead you down the wrong path that losing weight is ONLY about diet. Diet is a large part of losing weight, but doing it the right way is the safest way. Sometimes spending 5-10 extra minutes on making a healthy meal for you and your family is worth the time. No diet should make you have diarrhea, dehydrate you, starve you or fill you full of processed supplements.
So next time you want to lose weight and look great, cut out those snacks and hit the treadmill! Dieting and staying active isn't complicated or expensive, and its really, THAT SIMPLE.
Quality Nutrition = Quality Training
Eating smart not only makes your feel better and exercise more efficiently but aids in a lifestyle that is less prone to disease and other health complications.