|Posted on January 10, 2018 at 7:35 AM|
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Everyone seems to want to STOP or DELETE something when they make New Year’s resolutions. What did you decide to stop doing? If you are like most people, you decided to stop eating some type of food. What are you deleting ? Maybe you decided to stop spending so much time sitting with your mobile device like your smartphone. Is there something you added to your already busy schedule? if you are like many others, you might add something like exercising every week into your schedule. They all sound like noble goals until you realize later down the road that barriers exist to derail you on your trek to better health.
Sometimes, people want to lose weight think they are setting goals when they make resolutions, but get stuck not knowing what to do to make their dream come true. This is where weight loss supplement groups hook people. They capitalize on your frustration to make money— putting your hard-earned dollars in their wallets! So, how are your resolutions going right now? Do you need help so you can move forward? I want to see you forge ahead on your journey to total health and avoid those road hazards.
The first step is to have your reasonable, achievable goals in place.
Resolutions and goals are not the same. Goals are positive rather than negative. Set goals instead. If you can’t picture yourself reaching these goals at any point in time, your goal needs broken down into something doable (Graham, ACE, Gavin & Mcbrearty, 198 ). For example, if you want to lose 50 pounds, write it down, but make mini-goals in 10 pound increments. Post your big goal and mini goals where you will see it regularly. This keeps them in sight, but you will be less discouraged if you break it down.
The second is to figure out a time frame for your goals to be accomplished.
Your big goal needs a time frame, but so do those smaller goals (Gavin & Mcbrearty, p. 198 ). If you want to lose 50 pounds, theoretically, you can lose that weight in two-pounds-a-week increments meaning 25 weeks. Realistically, you will be derailed along the way, so plan on it. I would add on four to five more weeks to account for plateaus and difficulties along the way. So each 10 pound goal will take 5-6 weeks. This is a lot easier to work through.
The third is figuring out what steps you need to take to get to your dream destination.
What will you need to accomplish your goal? Most people need a good digital scale that measures weight, hydration, body fat, and lean body mass. They also need a food scale and a journal. Another need would be a place to work out or equipment for exercise and an exercise plan. It is important to have what you need in place so you can make action steps to move forward (ACE, p. 339). What will you need to get your exercise plan moving?
The fourth is avoiding road blocks that will derail your goals.
If you are like a many of my clients, you had an idealistic notion that you could lose weight and improve your health if you just eat healthy and exercise. This is true, but what you may not realize is that life isn't always so cooperative with your plan (Graham, ACE, ACE, p.339-340). Factors such as work hours, childcare needs, busy-ness that makes meal prep very difficult, and several other road blocks that and often will bump you off-course. Effective strategies need to be in place to stay on track to your dream destination.
The fifth is accountability for your journey.
Do you have a friend who is successful doing what you want to accomplish? Maybe he or she would be willing to be your accountability partner. Another person may be your spouse, as long as he or she isn’t hypercritical of you. They need to be your cheerleader, not your “parent”. A third person who would be very helpful is a health and fitness professional such as a health coach, personal trainer, or exercise instructor (ACE,p.339). They usually cost between $50-75 per hour, but there are 2 hours of work they do for you behind that 1 hour of face time with you! They also only get to keep $20-25 of $50 if they work in the gym, so they really don’t make very much per hour. You actually get an amazing deal for your buck! If you realize that information, you will feel better about the value you get from their knowledge and expertise.
One other great place for accountability is in a group of people working toward a similar goal with a coach leading the group. Healthy Lifestyles is such a group. Groups are a very cost effective way to get the help you need to reach your goals from a professional. It’s also fun because other people are on the journey with you. Group activities and online support make your journey more enjoyable! If this sounds like what you need, I would love to walk your journey with you!
May God bless you!
4 Steps that Make Resolutions Stick by Kelsey Graham. ACE Fitness January 4, 2018. https:// www.acefitness.org/education-and-resources/lifestyle/blog/6900/4-steps-for-making-a-resolution-that-sticks
Lifestyle Wellness Coaching, 2nd Edition by James Gavin and Madeleine Mcbrearty. Copyright 2013 James Gavin and Madeleine Mcbrearty. Published by Human Kinetics Champaign, IL. p.p. 198-200.
ACE Lifestyle & Weight Management Consultant Manual, 2nd Edition. Edited by Cedric X. Bryant, Ph.D. and Daniel Green. Copyright 2008 by the American Council on Exercise. San Diego, CA. p.p. 339-340.