Let’s talk a little about GOAL SETTING!! Its a new month and a new day! Goals are very important… SET GOALS FOR YOURSELF!

A little tough love now… getting in shape is all about goal setting! You need to be specific… how much weight do you want to lose? how important is it to you? how realistic is it?

Its not going to be easy… it take sweat and tears to reach those goals and it needs to be realized before you start. get in that mindset… How bad do you want this?

Also ask yourself is it really a “weight” thing? or do you think that you want to feel confident and happy? You can set goals to run 5km instead if thats more important!

Figure out what it is you really WANT!!!!!

Here are a few things you can do to help reach these goals:

1. Set goals that are attainable… use these smaller goals to reach your bigger goal! Keep building on small goals to help get to the bigger picture!

2.Don’t beat yourself if you have setbacks! They are going to happen… its not the end of your journey… just get back up and most importantly move forward!!!

3.Don’t Deprive and don’t overindulge!! You need to live and understand that this needs to fit your life and your personality!! Don’t be so hard on yourself and remember you need to be happy!

4. Whatever you do… you will gain experience! A friend once said to me “experience is what you get when you don’t get what you want” and this is something I have lived by!!! Its ALL OK!

5. Laughter is the best therapy! Sometimes focusing on your goals and being so focused about your goals you get tunnel vision! Remember you need to have fun… laugh often and don’t get so serious where you lose your personality!!

Enjoy you weekend FitFam and focus this weekend on goals- WHAT ARE YOUR GOALS????

YAAWWWNNN…!!!! The afternoon seems to last forever… you look at the clock and its only 3pm?? WHAT…? the day isn’t even done but we all feel like we should be napping… Feeling that afternoon is an “oh so common” thing!

Why do we feel so “LAZY” ??? Our moods and energy levels are determined by a number of things such as:
-Amount and type of light we receive
– Our body temperature
– The release of different hormones; some cause sleepiness while others cause alertness
– The oxygen circulating in our blood

The dreaded afternoon sleepies are a regular little pest that we need to fight…

So What can we do about it?? Here are a few suggestions… some maybe doable for you others may not! But try different approaches and see what works!!!

Lets Get Physical: Getting your body moving increases circulation and blood flow to the brain… increases body temperature and gets you AWAKE!!!

1.Go for a walk during your coffee break.
2. Take five minutes to do some stretches at your desk.
3. Stand up while on the phone.
4. Use your exercise ball.
5. Walk over to chat with co-workers rather than send an e-mail.
6. Take the long way to the bathroom.
7. Climb a few flights of stairs in your building.

Also ask Yourself:
1. What are my stress levels like??- STRESS IS DRAINING
2. Am I getting enough sleep?- U NEED 8 HOURS PEOPLE
3. What types of food am I eating? – FOODS LIKE KIWIS ARE NATURAL ENERGY BOOSTERS… EAT REGULARLY!!
4. Am I Bored?? STAY STIMULATED AND CHALLENGED!!

Afternoon Slumps…. BEGONE!!! Let me know what you do to fight that pesky afternoon sleepy monster!!!

Who struggles everyday to know what to cook for their families? Are you rushing in thru the door after work and wondering what you have to throw together for supper before you drag your kids out the door for their activities?? When you look in the fridge and cupboards do you realize all you have are Chicken Nuggets and Fries or a Kraft Dinner and Weiners??

I am a big believer in making meals ahead of time and using the slow cooker!! Here is a fantastic link I saw this morning that I thought I would share with you all about having stress free, yummy, healthy meals for your family!!!

You will not feel the stress of a rushed dinner time… or have no idea what to cook if you take sometime on sunday to put these things together for the week! It makes a huge difference in the flow of your week…

Let me know of any recipes you love to use to save time or make ahead!! Leave me a comment and tell me what you think or have troubles with!!!!

CHEERS!!!

http://www.mommysfabulousfinds.com/2013/10/easy-crock-pot-freezer-meals-2.html

How many of you give in to your cravings and make excuse because it the holiday season?? Check out my post…
Food Cravings!!! How many of us fall victim to the nasty need for sugar, salt and fat??

Food cravings are a very normal occurrence I mean really… how many of us go back to the freezer to eat just one more spoon of the Butterscotch Ripple or sneak back in the pantry to have just one more handful of those delicious potato chips?? Its not a big deal to have cravings but giving in to the regularly can lead to weight gain and sabotage all your progress thus far! But “Tis’ The Season” to stuff our face and we are making sweets and going to parties where food and treats are everywhere.

So what do I do about it?? We need to recognize what causes those cravings. Here is a little breakdown:
SUGAR, SALT, and FAT cause a release in a feel good hormone called dopamine. However they also trigger feeling of being hungry when your not really hungry. So having them in your house and at easy reach creates these cravings and makes the crazy “junk demon” appear sayingg “Gimme More!!!” Also these types of food leave a little imprint in your mind telling you that they make you feel good which often what happens with emotional eating.

Seeing how its that time of the year where we constantly are at parties and preparing for the festivities of the season we need to know how to fight back. Not get so far off track this season that we are back to the start. Here are a few tricks to help fight the “Beast!”

1. When you begin to feel your mouth water for the cheese dip or the second piece of cheesecake remind yourself that its your brain that is tricking you. Choose healthier snack options like the fruit choices and do not give in to the dopamine urge.
For Example, office staff rooms (where for some reason becomes a buffet for junk) and parties… try sipping herbal tea or a skim latte. Or choose one treat (walk away) and keep it for after this way you won’t be eating it all day you will just have that one treat for the end of the day. Or my fav is sweet mint gum… I chew it all the time and it curbs those urges and keeps my mouth busy.

2. Eat your Regular Meals: Don’t skip meals to justify your splurges because you often overeat then and go bananas with how much and what you choose. Keep your metabolism steady and just control portions at the food table. Choose healthy carbs they are your friend!!

3.If you find yourself sticking to those tricks but still ready to tear open a bag of chips or devour a whole tub of ice cream then you need be sure you choose the healthiest options, enjoy it to the fullest and portion control! Lets face it! Its the holidays and we are going to eat what we want and give in to some cravings.. we just need to maintain control and not lose track of our goals.

4. Keep Active!! No matter what each day try to move for 30-60mins to keep you focused feeling good and on track! Its bona be hard to develop your routine again in you take two weeks off for the holidays and eat like a monster. Keep on Track!

5. Be honest and faithful with your food journal… keep this going thru the holidays… it will help you stay focused.

So… Now you have knowledge and a plan to fight the “feast beast” !!! Let me know what you think… LIKE or SHARE if you enjoyed or LEAVE A COMMENT!!

Are they any special things you do to help combat the Holiday’s???

PROBLEM: Most people are thinking about the things they don’t want. “I don’t want to fail” “i don’t want to gain anymore weight” “I don’t want to feel tired” does this sound like you…
If so, your LIVING WITH FEAR in your lives. This fear is what’s holding you back!! Change your thoughts to FOCUS ON WHAT YOU WANT! Set goals and see yourself reaching them… If you want to change things in your life, change your thoughts!!!!

How many people are feeling like they hit a plateau?? are you stuck… weight loss has come to a hault … not getting any farther with your cardio…well its ok!! I know you must be feeling frustrated…you are eating well and working hard but not budging!!!

Here are 10 things that you can do to help BREAKTHROUGH this plateau!

1. Start today with recommitting to your goals… GET FOCUSED!!
2. Drink water like its your job!!
3. Take a look at your food journal.. and repeat a good week .. get the meals back on track!
4. Remind your self how far you have come!!! Look at progress pics… see?? you have come a long way!!
5. Adjust your calorie intake… you may be getting too few or to many!!
6. Start measuring portions- they tend to get larger when we get use to eyeballing them.
7.Eat less salt… less sugar and less refined grained!!
8. Add new exercises into your routine… and up the intensity
9. Add strength training to your routine… it will boost your metabolism!!
10. Just BE HAPPY!!! Less Stress is Best!!!

JUST REMEMBER… Its not just you that feel this way… EVERYBODY gets stuck… Stay Focused and Keep working towards what you want!! Ask yourself “how will I feel in 6 months when I reach my goal?” And then lace up your sneakers… and GET MOVING!!!