Archives for January 2014

Eight Amazing At-Home Workout Channels For Free On YouTube

We’re in the dog days of winter if there is such a thing.  Snow and ice combined with bitter cold temps mean low motivation to pack clothes and go to the gym, work up a sweat, and then head back out into the cold.

If you’re not getting to the gym or outdoors to walk or run as often as you’d like, there are some amazing workouts to be found on-line.  Most of these workouts require minimal equipment.  All you need to do is carve out a space for yourself at home and get to work.

Pop Sugar's Fit Sugar channel has a variety of workouts for all fitness levels.

Pop Sugar’s Fit Sugar channel has a variety of workouts for all fitness levels.

Since the death of Exercise TV (may it rest in peace) in 2011 there have been tons of people looking for an alternative. I know this because the majority of hits on this web site have been the result of search engine traffic generated as a result of a “What Happened To Exercise TV?” post that I published on December 13, 2011.

There is no shortage of at-home workouts on YouTube which leaves no excuses for not getting your sweat on even if it’s zero outside. Below are eight of the best (that I’ve found) workout channels on YouTube.  If you know of one I haven’t mentioned, please share, share, share by leaving a comment in the box below.

Thanks!

1.  Fitappy – The creator of Fitappy claims she’s a regular girl that likes to workout.  She’s a martial artist that competes in traditional Japanese Karate and in her bio she says “exercising is her top priority”.  She has created a variety of workouts that include cardio, tabata, strength and flexibility and she offers them to you for free on her You Tube channel Fitappy.

2.  Christine Salus – Christine offers full body workouts  and many require no equipment. Many of the workouts are intense and probably wouldn’t be labeled for beginners.  But if you’re looking for a quick ten or twenty minute workout that gets the job done, check out Christine here.

3.  Bryan Jones – Bryan is everything yoga.  I stumbled across his channel when I was searching for ball exercise ideas for a class that I was subbing this week.  Bryan is incredibly strong and has a wide variety of yoga methods for you to try. If you like to do ab exercises with a ball check out his “100 Exercises On The Ball” video. You can find all of his yoga and ball workouts here.

Bryan Jones Collage

Bryan’s 100 Ab Exercises On The Ball video.

4. Melissa Bender – I mentioned Melissa in my Link Love post last Friday because I had just found her on YouTube and was amazed by the number and quality of workouts that she posts.  She has both full body workouts and workouts that are specific to certain muscle groups.  For example, the Exercise Tummy Tuck (no surgery required) is an 18 minute program that focuses on – you guessed it – core. Check out Melissa Bender here.

5.  HASFit – Coach Kozak has an endless supply of energy that he channels to you via YouTube workouts.  From a 12 minute 6-Pack Workout to a 25 minute beginner cardio program, there’s something here for everyone. I’ve followed HASFit for several years and the workout videos never end.  The coach is knowledgeable and motivating and will help you beat the winter blahs.  Check HASFit out here.

6. XHit – As Jillian Michaels would say, this isn’t your mother’s workout.  XHit offers a little higher intensity, but has some fun stuff too. XHit has the Full Body Twerkout, Beyonce Butt Workout, How To Get Legs Like Jennifer Lawrence and a variety of celebrity workouts.  They can all be found here.

Celebrity workouts from XFit.

Celebrity workouts from XFit.

7. Pop Sugar – Pop Sugar’s Fit Sugar is one of the more popular and well-known places to go for at-home workouts but I thought it was still worth mentioning. There is a lot of variety in these workouts and anyone could adapt them to their fitness level. They are moderate intensity and perfect for an at-home workout. You can find the workouts here.

8. Jessica Smith TV – It would be impossible not to love Jessica Smith and her workouts. I love that she uses music in the background.  So far, she is the only one that moves to the beat. Jessica also has a web site where she posts her workouts, weight loss tips, healthy how-tos’ and a blog that she updates regularly.  Catch Jessica’s workout channel here.

Jessica's Core Floor workout.

Jessica’s Core Floor workout.

Exercise TV may be long gone but, there are so many quality workouts on YouTube, we need to no longer mourn its passing.

Do you have a go to site for at-home workouts?

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Healthy and Delicious Taco Chili Recipe

Super Bowl Sunday usually means football, beer, chicken wings, and chili.

This healthy taco chili recipe that I adapted from Skinny Kitchen.com would be perfect to serve at your own bowl party or take with you if you’re attending as a guest.

Taco Chili

I used ground turkey, but you could use lean ground beef and still keep the fat and calories in line. Also, the original recipe called for kidney beans, but I substituted a large can of pinto beans.  I’m sure you would find that you could use the beans and meat of your choice and add your own flair for a delicious chili.

Ingredients:

1 pound ground turkey (or extra lean ground beef)
1 28 oz can diced tomatoes
1 28 oz can of pinto beans
1 15 oz can of black beans, rinsed and drained
1 8 oz can tomato sauce
1 1/2 cups onion, chopped
1 cup frozen corn, defrosted
1 packet taco seasoning mix
1 tablespoon cumin
1 tablespoon chili powder

Instructions:

1.  Brown turkey or beef in a large nonstick pan.  Add chopped onion and cook until meat is no longer tender.

2.  Add the remainder of the ingredients and cook on low heat for 30 minutes.

Toppings:

Get creative with chili toppings.  Sour cream, block olives, crushed corn tortilla pieces, shredded cheese and green onions are all good options.

Nutrition:

A one cup serving has 245 calories; 4 g fat; 0g cholesterol; 36 g carbs; 9g fiber; 856g sodium, 5g sugar.

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Summer Arm Challenge, Fitstagrammies, and Free At-Home Workouts. It’s Friday. I’m In [Link] Love.

I ran across a few health and fitness links this week that I couldn’t resist sharing. Winter can be a tough time of year to stay on top of of your fitness goals, but the links below will help.

Happy Friday to everyone! It’s Friday and I’m in [link] love!

Link-Love2

Summer Arm Challenge from SkinnyMs.com – It’s not too soon to think about how your arms will look in tank tops, spaghetti straps and even strapless summer wear.  This seven day challenge will get you started on toning and strengthening your arms so that they look great in anything you wear. Of course once you’ve completed the challenge, you’ll need to keep doing the exercises on a regular basis.  Better yet, add some weight and extra reps and you’ll be really summer ready! Check it out here.

The Fitstagrammies: 25 from Life by Daily Burn.com – There are a lot of motivational and inspirational pictures being shared and re-shared on Instagram.  The Daily Burn picked their 25 favorite accounts with links so you can easily find them.  One question.  How in the world does Camille Brown @camille4wildcat do that? The Daily Burn pics are here.

Your Problem Isn’t Motivation by Peter Bregman – A co-worker that I’ve been working with to help her find an exercise program that she enjoys and will stick with sent me this article. Peter Bergman has some good points about how efforts at self-motivation can backfire and have the opposite result along with some tips to help.  If you find the energy and inspiration you had on New Year’s Day has already started to dim, this article can help.

Football Food Makeovers – You don’t have to eat foods that are loaded with bad fats, sodium and sugar on Super Bowl Sunday.  Whether you’re having a party, or need a dish to take to where you’re going, here are 36 healthy ideas for you from Whole Living.com.  And, they all look delicious. You’ll find the recipes here.

Melissa Bender Workouts on YouTube –  I seem to always be scouring YouTube for new workout programs and ideas so I have no clue why it took me this long to discover Melissa Bender.  Melissa Bender is an occupational therapist that that has a passion for fitness.  Melissa is a runner, yoga instructor and the creator of numerous workouts that you can find on her YouTube channel.  I grabbed a screen shot (below) of the one of the core moves from one of Melissa’s Full Body Cardio workouts. I tried it out on my class on Wednesday. It was crazy hard.  The goal was to do 12 reps per side.  I think I made it to 10.

Melissa Bender

The side plank oblique crunch from Melissa. Very challenging!

Six Apps That Will Help You Beat The Treadmill Blues – This is a link back to an article I wrote last year at this time when I realized that many people were having to give up outdoor running for what many of us refer to as ‘dreadmill’ workouts.  These apps will help you survive – and maybe even enjoy – treadmill workouts and you’ll be able to stick with your training program until the snow melts and you can get outside again. Check out the apps here.

That’s my link share for this week.  If you have a link you’d like to share leave it in the comment box below.

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New Study Shows Avocados Are Good For Appetite Control and Weight Loss.

For anyone trying to lose or maintain weight, the hunger factor can be a big problem.  Diets always start out great. You’re following the plan, tracking calories and the pounds are melting away.

Then you hit a wall. You’re hungry. No, not hungry.  Famished!  You’ve been hungry for days, or even weeks, and you’re over the diet. You can’t live like this any longer and into the bag of kettle chips or tub of rocky road ice cream you go. You’re on a bender and there’s no stopping it.

Once you’ve recovered from the food coma you have a couple of options.  You can pick up where you left off and get back on the diet and deal with being hungry all of the time.

Or, you can think about your diet in a different way.  Instead of thinking about how many calories are in the foods you eat, you can pick your foods by where they fall on the Satiety Index.

Avocado

New studies show that avocados may be a natural appetite suppressant.

Solving Your Hunger Crisis

Some foods – potato chips for example – are irresistible.  It’s true that no one can eat just one.  The crunchy saltiness of a potato chip is one of those foods that can destroy a day of dieting because we can eat a ton of them before we feel the least bit full. Combine that with the fact that they are high in calories (20 chips has about 147) and have little to no nutritional value makes them a dieter’s disaster.

Watermelon, on the other hand, is a dieter’s friend.  It is sweet and crunchy, loaded with vitamins, nutrients and antioxidants.  It is low in calories (one cup has about 46).  Watermelon will fill you up quickly and keep you full much longer than the chips will.

Researchers have been studying satiety for year.  The results?  Some foods fill you up quicker and stay in your stomach longer and therefore do a better job of holding off hunger.

Avocados: Friend or Foe?

A recent study on satiety found that consuming half of an avocado leads to a greater feeling of fullness and less of a tendency to snack between meals.  Since the study, the internet has been aflutter with stories about how avocados can help people lose weight.

The avocado is a fruit rich in nutrients that is high on the Satiety Index.  Oranges, bananas, apples and proteins like lentils, cheese, fish and beef also rank high on the index.

In a detailed study, led by Suzanna Holt from the University of Sydney, researchers fed human test subjects fixed-calorie portions of 38 different foods.  They recorded the subject’s perceived hunger following each feeding.

From this study the researchers determined that satiety is “most strongly related to the weight of the food consumed”.  Foods that weigh the most, satisfy our hunger the best, despite how many calories they contain. The study also found that high amounts of certain nutrients, protein, and dietary fiber improve satiety.

Low In Calories/High In Satiety

The key is to consume generous amounts of those foods that rank high on the satiety chart, but are low in calories and, at the same time, avoid high calories foods that have a low satiety rating.  Potato chips, for example, have a satiety score of 1.2.  Watermelon is at 4.5.  A roasted chicken breast is at 3.4 while a Snickers bar is at 1.5.

You can spend a lot of time trying to find out where all of the foods you eat rank on the Satiety Index. If you purchase whole foods and make your meals at home you’re sure to consume foods higher on the scale.

Fast foods and heat-and-eat convenience meals have, through processing, been stripped of most their nutrients and fiber so they don’t leave much for your digestive tract to do once you’ve eaten them. Processed foods are on the Satiety Index along side the potato chips and Snickers Bar.

Meals that you create in your own kitchen have the most staying power. I love this video, How Cooking Can Change Your Life.  It says it all in two and a half minutes.

You can learn more about where some of your favorite foods rank on the Satiety Index, and get help calculating meals using the Fullness Factor at Self Nutrition Data.com.

What’s your favorite filling food?

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This Diet Is Making Me Hungry!

I gave a presentation at a lunch and learn last week on the topic of nutrition.  My goal was to provide information around some of the key points such as the link between poor nutrition and chronic disease which many people know is there, but most don’t realize the full extent.

I also provided some solid information on label reading, sugar and salt intake, and portion control.  These presentations always provide me with an opportunity to encourage people to eat whole foods, get off of the fast-food train and cook their meals at home. This can be a challenge because nutrition is a huge topic. It’s impossible to do it justice in a 40-minute presentation.

At the end of the hour we had time for a quick question and answer session and – you guessed it – people wanted to talk about weight loss and appetite control.

Diet

Forget about dieting and eat for your health. (Flickr photo by Thrice 18/3)

The specific question was, “What can I do about always being hungry?” Before I had time to answer, one of the participants piped up with his own answer, which went something like this:  Yeah. You know people aren’t going to stick with a diet or ever be able to lose weight if they’re hungry all the time.  You might as well forget it.

Did I say anything about a diet? I talked about eating nutritious foods. I showed pictures of how we’ve supersized everything – even our refrigerators – over the last 20 years so that we don’t even know what a true potion is.

I displayed pictures that showed how many teaspoons of sugar is in popular soft drinks and talked about the bad fats lurking in fast food.  This should be enough [I thought] to discourage everyone in the room from ever going through the drive-through again!

I provided the dietary guidelines for sodium, sugar and fat and provided tips on how to stay within the guidelines.  And, I gave an abundance of links to healthy recipes, nutritional information, and  on-line food trackers.  I was [I thought] inspiring people to buy and prepare the foods that will provide adequate fuel and nutrition for their bodies.

Nowhere in the presentation was there any mention of weight loss, dieting or deprivation. But, clearly, that is what people think about whenever the topic of ‘eating better’ is discussed.

By the end of my presentation I realized that there is a real disconnect between eating for health and eating to lose weight when there should be only one conversation taking place.

Food Related Illnesses

On the radio show that I listen to on my morning commute the dj’s were interviewing Dr. Travis Stork, author of the The Doctor’s Diet.  At the start of the interview he made this statement:  Ninety percent of all hospitalizations are due to food related illnesses.

What? You mean like food poisoning? (one of the dj’s asked?)

Nope.  Not food poisoning. Dr. Stork, who was an emergency room doctor, said that most emergencies are related to food. He’s talking about illnesses related to poor nutrition:  Heart disease. Diabetes. Metabolic Disease. Cancer.

The doctor contends these are the fatal risks associated with an unhealthy diet.  You can be robbed of good health by a poor diet, and, in many cases, your health can be restored by a good one.

Eating For Health Not Deprivation

Of all of the topics that were covered at the lunch and learn, being hungry getting in the way of weight loss was the one that held everyone’s attention and opened the floor for a good conversation about processed foods and why we should avoid them.

But what about the prevalence of this notion that if you want to lose weight you have to starve yourself and end up being hungry all the time? That’s simply not true if you’re eating the right foods. Plus if your only focus is on losing weight rather than eating for health, you may find you’ve lost pounds but are still at risk for the food-related illnesses that Dr. Stork talks about in his book.

A recent study that explored the feelings of fullness, also known as the Satiety Index, has found that there are healthy foods that can make you feel full longer and may be the key to effective weight loss.

Tomorrow We’ll Talk About The Satiety Index

Check back tomorrow because I’ll be discussing the Satiety Index study, and talk about what foods you need to eat to feel full, satisfy your nutritional needs, and lose weight at the same time.

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Is Your Job Making You Fat?: Tips To Conquer Occupational Health Hazards

We know what causes obesity, too many high calorie foods and not enough physical activity. A recent study by the Center for Disease Control has uncovered one more factor:  Your Occupation.

What you do between the hours of 8 am and 5 pm has a big impact on your weight and your health. And while there’s nothing shocking about the findings of the report the CDC recently released  we can learn from it and put a plan in place to limit the effects our workplace has on our weight.

What you do from 8 to 5 can have a big impact on your weight.

What you do from 8 to 5 can have a big impact on your weight.  Flickr photo by Dan Perry

For the study, researchers reviewed 37,626 people working in the state of Washington.  They used the Behavioral Risk Factor Surveillance System – the largest telephonic health survey system in the world – during odd numbered years between 2003 and 2009 and gathered data on demographics, occupation, physical activity levels, fruit and vegetable consumption, leisure-time activities and smoking levels.

Overall the obesity level of workers in the State of Washington was at 24.6 percent which is lower than the rate across the United States as a whole, which is 35.7 percent.  According to the CDC over one-third of American adults are obese.

What’s more, the CDC report states that “obesity prevalence and health risk behaviors vary substantially by occupation” providing an opportunity for employers, policy makers, and health promotion practitioners to target workplace obesity prevention and health behavior programs. [Read more…]

Delicious Superfood Salad Recipe With Pomegranate and Kale

I’m always looking for fresh salad ideas that will provide an abundance of nutrients, and at the same time have very little sodium, sugar and fat.

This Pomegranate Kale Salad is a superfood powerhouse that’s loaded with fiber, vitamins and minerals.  I added a sprinkling of feta cheese and a spritz of raspberry vinegar dressing which added flavor but kept the calories low.

Pomegranate salad

Pomegranate kale salad with feta cheese and raspberry dressing.

Pomegranates

Pomegranates are one of the oldest fruits that are in season from September to January. Pomegranates are believed to be the most powerful anti-oxidant of all fruits.  They have anti-cancer and immune boosting effects and inhibit abnormal platelet growth that can cause heart attacks, strokes and embolic disease.

Pomagranate cut

Pomegranate cut in half

Studies show that pomegranates have a positive effect on cardiovascular, nervous and skeletal systems and have been found to lower both blood pressure and cholesterol.  One study showed a 30 percent reduction in atherosclerotic plaque among heart patients that drank an ounce of pomegranate juice every day for a year. [Read more…]

What You Can Learn From Olga Kotelko: Winning At Any Age

“It’s not how old you are; it’s how you get old.” — Olga Kotelko

For people needing motivation to stay active, eat whole foods, and not stress out over the little things, you have a role model in Olga Kotelko.

Olga is a 94 year old retired school teacher from West Vancouver, Canada that entered her first “masters” track and field competition at the age of 77. At age 85 she broke 20 world records in one year.  Now, at 94 she is the only woman in the over 90 age group that still competes in the sports of both long-jumping and high-jumping.

Olga

Minister Ralph Sultan and senior Olympian Olga Kotelko talked about her world record success over her cover of McGill’s Headway magazine.  Flick photo by BC Gov Photos

What’s her secret?

Olga shared six ‘lesson’s in a recent interview with Parade Magazine.  While Olga seems to have found the fountain of youth, there is nothing out of the ordinary in the lessons:

1.  Swap the Sudoku For Sneakers – You might suspect that Olga thinks it’s important to keep moving.  Olga has been active throughout her life and hasn’t slowed down in her golden years.  At age 75 she was playing baseball with a rag-stuffed ball when she got ‘tackled’ by an outfielder going after a pop fly.That experience spurred her to look for a safer activity.  That’s when she joined the masters track program, hired Harold Morioka, one of the most gifted masters athletes ever, to coach her, and began breaking records in her age group.

2.  Stay On Your Feet – Lesson number two is to spend as much time as you can out of that death trap known as The Chair.  She climbs the stairs in the home that she lives in with her daughter and son-in-law about 50 times a day. Beyond that she keeps busy with hobbies and activities that help her avoid a sedentary lifestyle.  Olga hasn’t given in to spending the majority of her day in front of the TV which, unfortunately, is where most people in Olga’s age group spend much of their time.

3.  Eat Real Food – Olga isn’t vegetarian, vegan or Paleo. She eats a balanced diet based on whole foods and consumes carbs and red-meat in moderation. She eats four to five times a day.  Her lighter meal in the evening.  She doesn’t skip meals or eat fast food. Olga doesn’t take vitamin supplements but does take a baby aspirin each day to prevent blood clots.  She takes glucosamine daily for joint support.

4.  Be A Creature of Habit – Olga is a creature of habit and has a schedule that she follows each week. If it’s the day when she goes to the track to run, she goes to the track and runs.  She has a stretching routine that she does each morning, bowls on Tuesdays, and goes to bed at the same time each night. Certainly being disciplined and not simply relying on motivation or the ‘mood’ to hit you will help you stay on top of your game.  The people that I know that are extremely disciplined (okay, sometimes I refer to them as anal) are the ones that seem to get the most done.

5.  Cultivate A Sense of Progress – I love this lesson. It’s easy to get stuck in those things that we didn’t accomplish, but Olga applies the “move the yardstick” strategy to her life. Moving the yardstick means that you gauge your progress by where you are now.  If you’re 50 you’re not going to be able to compete with a 20 year old. Accept that and set your goals accordingly.  Olga’s not trying to be 50.  She’s trying to be the best 94 year old she can be.

6.  Lighten Up – Stress will kill you.  We all know that stress is bad for our health.  Olga says she doesn’t have time to stress out over every little thing. Her motto is to enjoy life and not be ruled by stress.

Does One Lesson Stand Out?

If you had to pick the one lesson that has propelled Olga to do what no one else her age is able to do, what would it be?

That’s the question that struck me as I read about Olga.

When I first read the article in Parade Magazine I thought something would stand out as the ‘ah-ha’ factor.  I thought there would be one or two things that would jump out and I would think “that’s it”! That’s her secret. But nothing did. Olga is doing things that I think many health-minded people do at any age.

Maybe it’s that she is combining the healthy habits that she has practiced for her entire life and they are working for her.

Or maybe she was dealt a good hand genetically and is just lucky.

I’m certain part of it is the ‘can-do’ attitude that keeps her competing in – and winning – track and field events at the age of 94.

But, above all, Olga has a wildly competitive spirit. That is her secret.  Olga may not be competing with anyone but herself.  Olga might not  recognize that she fiercely competitive.

I do know that not many women at the age of 75 hire a top-of-the-line coach to help them fine tune their running skills unless they want to win.

Olga wants to win.  She wants to win at track and field.  She wants to win her age group. Most of all she wants to win at life.  That, my friend, is Lesson Number 7.  That is Olga’s secret.

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Do It Right The First Time So You Won’t Have To Do It Twice

“People don’t have time to do it right the first time, but they always have time to do it twice.”
– Dr. David Hunnicutt, CEO, Wellness Council of America.

Attacking your weight loss goals like you’re a contestant on NBC’s Biggest Loser may be one of the worst approaches for long-term success.  When you dramatically limit calories, sacrifice eating real food for pre-packaged shakes and heat-and-eat meals, and push yourself to lose five to six pounds a week, you’ll see drastic results the first couple of weeks.

After that you burn out and stop losing weight before you reach your goal.  Most people gain the weight back, and many put on more than they lost.

Blackboard

You’re Not In A Contest

Unless you stand to win a large sum of money for losing a lot of weight fast, slow down. You’ll have better success at dropping pounds, and keeping them off, if you approach weight-loss as a long-term project that will lead you to better health.

Don Moffitt, a state representative that lives near Peoria, IL, accomplished a personal goal of losing 100 pounds by doing just that. He tackled his 100 pound weight loss goal ten pounds at a time.  He lost the weight slowly, established new and healthier habits, and has kept it off for more than a year.

“I never looked at it as losing 100 pounds.  I just looked at it as taking off 10, and then repeated it nine more times,” Moffit said.

Don also put some other tried and true practices into play.  He tracked calories and tried to not consume more than 1500 a day.  He also set a target goal of walking 10,000 steps per day, which is about three miles.

Before losing the weight he was on medications for high blood pressure, cholesterol, and was told by his doctor that he would soon need medications for diabetes.

Not only did he shed pounds, but he is now being phased off of all medications, no longer has sleep apnea and has “kicked diabetes to the curb”.

Setting those small, realistic goals that we discussed in Forget About Lofty Resolutions and Set Achievable Goals applies to losing weight.  Whether you have 10 pounds or 100 to lose, a weight-loss goal of one to two pounds a week is realistic.

Take time to establish different eating patterns, find the options for physical activity that work best for you, and allow some wiggle room for an occasional set-back. Do it right the first time and you won’t have to do it twice.

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Forget About Lofty Resolutions and Set Achievable Goals

Have you seen this e-card that has been circulating on Facebook?

New Year New Me

It appears some people are fed up with New Year’s resolutions.  And for good reason.

We start out the New Year with aspirations to change all of the things we don’t like about ourself. We want to lose weight, get organized, eat better, exercise more, be more productive at our job.

But by mid-January or the first of February we aren’t giving much thought to the resolutions we made a few weeks ago.

If you’ve given up on resolutions and have decided you’ll never be able to do those things that you dream about on January 1, you’re wrong.  You can change.  You can achieve many of the things that you fantasize about. You just need to apply a strategy that will work.

Here are five steps to help you put your resolutions into action.

1.  Establish Your Resolution Goal. Lose the word resolution and replace it with the word goal.  The word resolution smacks of something that’s unattainable. Resolutions are big lofty ideas that would be great if you could make them happen, but you never take the time to put a smart action plan in place to actually get them done.

Instead of resolving to change your life, set one goal that will move you towards making the change that you desire.  For example:  A resolution would be “I’m going to get in better shape this year.”  A goal is:  “I’m going to do three 15-minute workouts on Monday, Wednesday and Saturday this week.

2.   Write it down.  Put your goal in writing.  Write it on a sticky note and put it on the fridge. Enter it as a reminder on your Smartphone.  Keep it in on a memo pad at your desk at work.

Goals that are written down are twice as likely to be achieved. There’s a sense of commitment that takes place when you put your goal in writing.  Writing it down means you mean it.

3.  Evaluate How You Did – If you’ve set attainable, realistic goals it is easy to evaluate how you did at accomplishing them.  If your goal was to do three 15-minute workouts on Monday, Wednesday and Saturday, establishing how well you met the goal is simple.

On a scale of one to 10 (with one being not at all and 10 being you hit a home run), ask yourself how you did.  Write that number down by the goal and move on.

4.  Reset the Goal Every Week – Once you’ve evaluated how you did with the goal, either reset that goal and do it again, or establish a new goal. Resetting and repeating goals will establish a pattern that, over time, will become habit to you.

Once you find that you’re easily completing the three 15-minute workouts a week, you’ve formed the habit of getting those done.  Now, it’s time to establish a new goal to challenge yourself further.

5.  Set Achievable Goals – Success breeds success which is why it is absolutely vital that you set goals that you can achieve.  The success of reaching one goal is the springboard to conquering the next one.  Over time, you’ll develop confidence in yourself and know that you are able to set goals and achieve them.

New Year, New Me Can Be Yours

Remember, there are plenty of people that do change their behavior patterns and live their dreams.  It takes hard work, commitment and a strategy beyond clinking a glass of champagne and uttering a few words on December 31.

Are you ready to make this the year for reaching your goals? Try steps one through 5 in the action plan above and see how you do this year.

If you like this article, you might also like: How To Set New Year’s Resolutions That You’ll Keep (Part 1) and How To Set New Year’s Resolutions That You’ll Keep (Part 2).

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