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Monday, January 31, 2011

Week 5 Challenge - 12 Steps to Fitness

We've already made it 4 weeks into our 12 Steps to Fitness Challenge. I hope you guys are enjoying the mini-challenges and developing healthy habits because of it. This week I have finally recovered enough from the back injury and minor setback with the stomach flu to get back on track with Insanity ® . I'm happy to report I have 1 week under my belt and pushing forward with week 2. So far I have nothing but high hopes of great results waiting at the end of the next 60 days.

I do have to admit, when I got to the Pure Cardio DVD, I was not quite prepared for the non-stop heart-pounding sweatfest I was getting into. Just getting through the warm-up had me reaching for my towel. But when my much anticipated break didn't come...I found myself chanting, "dig deeper." It is really amazing what our bodies are capable of when we push the limits. I actually saw 183 on my heart rate monitor. That, for me, is a personal record. By the end of the DVD I jokingly fell to the floor. Definitely fun...but most certainly challenging.

So now we just need to revisit the weeks passed in our challenge:

Week #1 Drink 64 oz. of water daily.
Week #2 Get at least 7-9 hours of uninterrupted sleep a night.
Week #3 Ingest at least 25 grams of fiber a day.
Week #4 Take a good quality daily multivitamin.

This week our Challenge is going to be getting the recommended daily allowance of fruits and vegetables. Since this would vary a lot depending on age, sex, level of activity and caloric needs - I just decided we would go with the standard 2 & 5.

Week #5 Getting the RDA of Fruits and Vegetables.

2 servings of Fruit
5 servings of Vegetables

Your fruit and vegetables can be fresh, frozen, canned or dried. Just be careful to read the label and watch that you are getting as close to whole foods as possible. Keep a close eye out for added sugars and sodium. If you do go with the canned fruits, try to stay with the ones packed in 100% pure juice and avoid those packed in syrup.

To get an idea of what a serving size might look like:

1 Cup Serving is approximately equal to 1 small apple, 1 large orange, 1 ear of corn or a large sweet potato.
1/2 Cup Serving is approximately equal to about 16 grapes, 5 broccoli florets or 6 baby carrots.

For those of you still struggling with the fiber challenge, this will probably help with that greatly as most fruits and vegetables are very nutrient dense and contain fiber.

I did make a recommendation for those of you who struggle with the concept of eating so many fruits and vegetables to perhaps consider using the Shakeology ® as a meal replacement. Shakeology ® is packed with over 70 healthy ingredients. As a matter of fact it is now being called the Ultra Premium Health Drink because it is loaded with goodness. So if you would like to include a Shakeology ® a day as part of this week's challenge, I will allow for it to count as 1 serving of fruit + 2 servings of vegetables.

I still want you to get use to eating those fruits and vegetables, but something as good as Shakeology ® definitely stands to merit on its own. So our challenge will be:

Photo credit: © Sophieso |
With Shakeology ®
1 serving of fruit and 3 servings of vegetables per day

Without Shakeology ®
2 servings of fruit and 5 servings of vegetables per day

Remember these challenges are designed to help benefit your fitness and nutrition regimen. I'm simply trying to make you aware of the things we can do in our lives to help develop those healthy lifelong habits to keep us bringing those results long after the 60 or 90 days of our program have ended.

I definitely would love to hear your comments. So please feel free to give me any comments you might want to share.


Sunday, January 23, 2011

Week 4 Challenge - 12 Steps to Fitness

Photo credit: © Philip Ruder |
Did you realize that most of us don't even come close to the recommended daily allowances of the vitamins and minerals we need? Even those of us that are carefully following our nutrition guides with our programs or that are trying to eat a very clean and healthy diet may fall short of the requirements. So this week our challenge is going to simply consist of finding a good daily multivitamin. For some of you, this may already be a good habit in progress and will just be a reminder of the benefits good habits bring to your fitness. But some of you may just be beginning your journey and this could prove a very important tip to helping you live a healthier lifestyle.

Of course, it is also very important to take in as many of the daily required nutrients by eating a very clean diet with the proper recommendations from the food groups. Making certain your daily intake consist of fresh fruits and vegetables, whole grains, healthy fats and lean proteins is a very effective way of getting you well on your way. But even doing all of this, we may fall short of our daily requirements. So a daily multivitamin is just the right preventative. And you know what that say about ounce of prevention is worth a pound of cure.

Taking a good daily multivitamin will help ensure:

  • You get the daily recommended allowance of nutrients.
  • You have a consistent nutrient intake.
  • You give your body the nutrients it needs to stay healthy.
  • It may lower the risk of heart disease and certain cancers.
  • It reduces the possibility of infection and many illnesses.

Multivitamins are the single most supplement you can take to enhance your daily fitness regimen. But remember not all multivitamins are alike. Be careful to read the label and buy from a trusted manufacturer. Sometimes the ones you pick up in the local grocery store may seem like a real bargain, but may lack in quality. Not saying all inexpensive vitamins are bad...just reminding you that we live in the day and age where quite frankly, "you get what you pay for."

For a complete list of the daily recommended allowances I would suggest you visit the USDA Food and Nutrition Information Center. The allowances will very depending on variables such as age and sex. There are great guides and tables available to help you make the right choice for you.

One of the things to help me get my daily dose of the recommended daily allowances of vitamins and minerals is a Shakeology ® a day! One Chocolate Shakeology ® gives me 100% or more of my RDA of Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, Vitamin B12, and Manganese. It also provides me with at least half of what I need in Vitamin D, Vitamin E, Vitamin K, Folic Acid, Calcium, Pantothenic Acid, and Chromium. Not to mention all the other nutrients it is packed with to help me feel energized and stay on track with my fitness.

So by eating a healthy balanced diet and having a Shakeology ® a day, I'm pretty confident I get my daily allowances. But I do take a daily multivitamin just for good measure. It is just one of the simplest and most important things I do for myself.

That puts us well on our way to developing some pretty important steps we can take daily to ensure we are getting the best from our daily fitness and nutrition regimens.

  • Step #1 - Drink at least 64 oz. of water daily.
  • Step #2 - Get at least 7-9 hours of sleep a night.
  • Step #3 - Ingest at least 25 grams per day of fiber.
  • Step #4 - Take a good quality multivitamin each day.

Good habits for lifelong success!

Let's Do This!

Saturday, January 22, 2011

Oat Bran Pancakes

While looking for a great new recipe to try on my family, I came across a recipe for Oat Bran Pancakes. I decided to play with the recipe a bit to make it very Vegan-friendly and came up with the following recipe. This was so good that even my very picky 9 year old ate every bite. He had his with all natural peanut butter and sugarfree pancake syrup. I opted for warm sugarfree strawberry preserves and chopped banana. Either gets an A+ and my vote for a great breakfast option!

  • 1 cup Oat Bran Cereal
  • 1/2 cup All Purpose Gluten Free Baking Flour
  • 1/4 cup Flaxseed Meal
  • 2 tsp Baking Powder
  • 1 tbsp Sucanat
  • 1/4 tsp Sea Salt
  • 2 tsp EnerG Egg Replacer
  • 1 1/4 cups Unsweetened Vanilla Almond Milk
  • 1/4 cup Canola oil
Combine dry ingredients in mixing bowl and sift thoroughly. Add wet ingredients and blend together.

Heat griddle to 300 degrees. Drop spoonfuls onto hot griddle. Cook about 3-4 minutes on one side or until slightly golden, flip, press with spatula and then cook another 3-4 minutes.

Nutritional Information: 4 (2 pancake) servings
Calories: 292.2  Carbs: 33.8g  Fat: 19.2g  Fiber: 7.6g   Protein: 7.1g

Optional: Serve with warm sugarfree strawberry preserves and chopped banana.

Easy Vegan Cheesy Nachos

Nacho Sauce:
  • 1 (15 oz.) can Chickpeas, drained and rinsed
  • 1 (14.5 oz.) can Diced Tomatoes and Jalapeno Peppers, drained
  • 1 cup Unsweetened Almond Milk
  • 1/3 cup Nutritional Yeast Flakes
  • 1 tsp Onion Powder
  • 1 tsp Garlic Salt
  • 1 tsp Dill Weed
  • 1 tsp Ground Mustard
  • 1 tsp Dried Cilantro
  • 1 tsp Ground Cumin
1 pkg Organic Tortilla Chips

  • 2 1/2 cups Romaine lettuce, shredded
  • 1/2 cup Red Onion, chopped
  • 1/2 cup Green Bell Pepper, chopped (or jalapenos)
  • 1 cup Roma tomatoes, chopped
  • 1/2 cup Toffuti Better than Sour Cream
  • 1 (4.5 oz.) can Chopped Black Olives
Warm Almond milk in microwave for 1 minute on high. Combine all ingredients for Nacho Sauce in large blender. Puree on high for about 1-2 minutes, until desired consistency. Pour sauce mixture over layer of tortilla chips and top with toppings. Makes about 8 servings.  

Nutritional: About 14 chips with toppings  
Calories: 263.5  Carbs: 36.6g  Fat: 9g  Fiber: 6.4g   Protein: 9.7g

Monday, January 17, 2011

Week 3 Challenge - 12 Steps to Fitness

The average American consumes approximately 10-15 grams of fiber a day. This falls really short of the recommended daily allowance.

Women 50 years old or less - 25 grams per day
Men 50 years old or less - 38 grams per day
Women over the age of 50 - 21 grams per day
Men over the age of 50 - 30 grams per day

So what's the big deal about fiber? Actually quite a lot when it comes to your health and weight loss goals. Studies have shown people that consume between 35 to 45 grams of fiber a day are more likely to feel less hunger and therefore actually lose more weight than those that consume less fiber. Fiber takes longer for the body to digest, which results in you feeling full for longer periods of time.

But it's not just good at helping you shed those unwanted pounds, it also packs some nice health benefits.

Fiber fights against colon cancer.
Fiber decreases your risk for diabetes.
Fiber lowers cholesterol and triglycerides. 

This is only a select few of the benefits and definitely makes this a challenge worthy step for our 12 Steps to Fitness Challenge. So this week we will be adding the challenge of consuming at least 25 grams of fiber per day. For those of you who haven't already been consuming much fiber, slowly increasing your fiber each day and gradually working your way up to the recommended daily allowance will probably help you avoid any discomfort such as gas and bloating. You might perhaps try increasing your fiber by adding in 1 or more servings fruits and vegetables each day.

Of course, don't forget to drink plenty of water. Water will aid with the digestive process and keep everything flowing regularly!

You can also get 3 grams of dietary fiber per serving of Shakeology ®! I mix mine with unsweetened almond milk, which gives me an additional 1 gram of added fiber...if I also throw in a chopped banana I can even get another 4 grams of fiber! WOW! That gives me almost a third of my daily recommend allowance in one terrific tasting shake!

Ok, so let's get out there and keep the challenge going!

Step #1 - Drink at least 64 oz. of water per day.
Step #2 - Get at least 7-9 hours of uninterrupted sleep each night.
Step #3 - Ingest a minimum of 25 grams of fiber per day.


Thursday, January 13, 2011

Vegan Cheesy Broccoli Soup

I'm a huge fan of chickpeas. This is really funny coming from a girl who didn't even know what they were a little over a year ago. Team Beachbody and Tony Horton have definitely peaked my interest in the wide variety of great food options out there. Since being challenged last year to give up animal products, I've definitely become quite fond of my Vegan staples. My pantry is always filled with a larger variety of beans, tomatoes, whole grains, silken tofu and various spices just to name a few. I love to create in the kitchen - and my favorite thing to do is re-make my traditional favorites Vegan Style.

Tonight I set out on an adventure to create a cheesy tasting broccoli soup without the dairy. I think I've found just the recipe I was hoping for. This soup has a nice rich smoky cheddar cheese taste - dairy-free! I used my favorite chickpeas blended with peeled tomatoes, Tahini sauce and nutritional yeast to create the faux cheese sauce. In my book, I'm calling this a SUCCESS! Hope you enjoy!

  • 2 tbsp Extra Virgin Olive Oil
  • 1/2 cup chopped White Onion
  • 1 tsp minced Garlic
  • 1 cup Water
  • 1 Vegetable Bouillon Cube
  • 1 (15 oz.) can Chickpeas, drained and rinsed
  • 1 (14.5 oz.) can peeled Tomatoes, drained and rinsed
  • 1 tbsp Tahini sauce
  • 1/3 cup Nutritional Yeast
  • 1 cup Unsweetened Almond Milk
  • 2 cups chopped Broccoli Florets
  • 1 tsp Ground Mustard
  • 1 tsp Dill weed
  • 1 tsp Parsley
  • Salt & Pepper to taste

Soup Base
In medium saucepan add oil, onion and garlic. Saute' on low heat until tender. Add in water and bouillon cube. Cook at low heat until cube dissolves, then lower heat to simmer.

Cheesy Sauce

In blender, combine chickpeas, tomatoes, Tahini sauce, nutritional yeast and milk. Puree on high until liquified. Pour into soup base in saucepan.

Add mustard, dill weed,parsley and broccoli. Simmer on low heat covered for 20 minutes. Salt and pepper to taste. Makes approximately 5 servings.

Nutritional: 1 cup serving size
Calories: 222  Carbs: 29.7g  Fat: 8.5g  Fiber: 6.9g   Protein: 8.6g

Monday, January 10, 2011

Week 2 Challenge - 12 Steps to Fitness

So how is everyone doing on their water intake? Are you making your minimum 64 oz. a day? If you are..YAY YOU! If not, that's ok because you will have plenty of time for practice as we continue our challenge. You see, you are still responsible to continue getting in your daily allowance of water. How this challenge works is each week you will pick up an additional step to add to the previous step from the challenge the week before. Remember this is all about building healthy habits to keep you moving forward with your fitness program.

Week #1 - Getting at least 8 (8 oz.) glasses of water daily or 64 oz. of water.

Week #2 - Getting in at least 7-9 hours of uninterrupted sleep a night

Contrary to what some people believe, your muscles are actually built during the rest recovery phase you get each night as you sleep. When we workout and are doing those strenuous workouts we are actually making small micro-tears in the muscle fiber. As we sleep at night our body goes to work to repair those tears by building new muscle fibers. Now you can see just how important that REST & RECOVERY SLEEP really is. The average adult needs at least 7-9 hours of sleep in order for this cycle to complete itself.

So this week we are going to be sure we are:

1.) Getting in at least 64 oz. of pure water (adding a little citrus if necessary)

2.) Getting in at least 7-9 hours of sleep each night

Here are a few helpful hints to assist you in ensuring you get the necessary rest you need.

  1. Try to finish your dinner meal at least 2-3 hours before going to bed. If you get hungry before bedtime, a small protein snack is good...but a large meal can actually cause restless sleep as your digestive system works. So keep it simple - Shakeology ® made with water, small glass of chocolate milk, 1/2 apple with all natural peanut butter, celery with peanut butter, etc.
  2. If you do your workouts in the evening, try to complete them at least 2-3 hours before bedtime to allow adequate cooldown time before you go to sleep. As you workout, you are actually elevating your body temperature. This too can cause restless sleep.
  3. NO caffeine at least 4 hours before bedtime. As we get ready for sleep the brain produces Melatonin, which is necessary for restful sleep. Caffeine can delay this by up to 10 hours.
  4. When preparing for bed, try to allow at least 30 minutes to an hour of wind down time. Reading or gentle stretching will help provide relaxation to prep the body for resting.
  5. Try to establish a routine bedtime. Going to sleep at the same time each night will allow the body to prepare itself for rest time more easily with your internal clock.

Also this is a tip that I learned awhile back. If there is something that is troubling you (i.e. argument with someone, concern about a busy meeting the next day, etc.) try jotting it down on a piece of paper and leaving it where you will see it the next morning. Tell yourself you will get on that "first thing in the morning." This is allowing your subconscious to register it like an appointment. You are resolved you will do it tomorrow and now you can rest without worry. It actually does work.

Now get ready to BRING IT!!!
Starting MONDAY you will track WATER and SLEEP!!!


Sunday, January 2, 2011

Week 1 Challenge - 12 Steps to Fitness

Every week we are going to be working towards developing lifestyle habits that will keep our programs rocking the results long after our 90-Days is completed. Many of you have started your New Year with resolutions to lose weight or get healthy in 2011. So we are going to take that one step further by focusing each week on simple tips that will ensure we reach our goals and develop the habits we need to sustain them!

I'm so excited about the New Year! As a matter of fact, I'm looking at 2011 as being the Year of Success! Whatever your heart desires, this is going to be your YEAR!!! Nothing but positive energy from this point forward. I'm hoping that you all have set your goals and developed the action plans to make them happen. I know I have a list of goals and they are posted right in front of me. I plan to look at them daily and make sure I am doing at least one thing each day that brings me closer to my goal.

Now let's see how this is going to work in here. One of the things I would like for us to do is start tracking our accountability. So how are we going to do that? Really simple: each day I want you to make it a point to just jot down the date, what you've eaten that day, your workout and how many 8 oz. glasses of water you drank. You can do this by logging your accountability into a spiral notebook or fitness journal, by using many of the internet tracking options available to you (one of my favorites is or you can stop by the Cinderella Pact thread and post a real quick accountability post. To post your accountability to the Cinderella Pact, you will need to have a Team Beachbody account. Just click here to sign up for a FREE account. Your FREE account will also allow you access to the virtual WOWY Super Gym, where you can log in your workouts and have an opportunity for daily cash drawings and prizes.

We will be using the following example to track accountability:


Sunday - January 2

Breakfast: Chocolate shakeology with 1/2 banana and 8 oz. water
Snack: Apple wedges with 1 tbsp all natural peanut butter
Lunch: Romaine lettuce salad with chickpeas, red onions, tomato wedges, celery and raspberry vinaigrette dressing
Snack: Gluten-free rice cake with 1 tbsp all natural peanut butter
Dinner: Homemade tomato basil soup with gluten-free cornmeal muffin

Water intake: 64 oz. (that would be the minimum I want to see)

Workout: Insanity Plyometrics Cardio Circuit


You are of course free to track your calories, carbs, protein, fat, fiber, etc. But the above is just the basics. It lets me know you are serious about staying on track with your diet and exercise and helps us stay on top of our nutrition and exercise. Even if you get off and have a "cheat meal" that is ok. I'm not holding you to any specific standards. If you purchased a Team Beachbody program, you should have nutrition guides that came with your programs and I trust you will be following them. If you haven't purchased a program, be sure to check out the various programs Team Beachbody has to offer by clicking the previous link. I would be more than happen to assist you in finding the program to work towards your fitness goals. Just go to my site and click the CONTACT ME BUTTON and tell me how I might assist you.  I'm hoping to merely build some accountability  for those of you looking for ways to get your fitness back on track and stay on track. The best way to stay on top of your program is by holding yourself accountable.

Our challenge this week is very simple...TO DRINK A MINIMUM OF 64 OZ OF WATER A DAY. That is the recommended 8 (8 oz.) glasses of water required for optimum health benefits. Water is a crucial part of your health and well-being. Water can increase your metabolism by as much as 3%!

Here are just some of the benefits you can enjoy just by adding H20 to your daily health & fitness regimen:

  • A natural appetite supressant - try drinking at least 15 minutes prior to eating.
  • Increase in metabolism - without enough water the body can't metabolize fat properly.
  • Increase in energy - water generates electrical and magnetic energy in every body cell, providing a natural power boost.
  • Less water retention - to get rid of water retention you must drink more!
  • Helps reduce blood pressure - hydration is essential to help prevent clogging of arteries an the heart and brain.
  • Eases joint pain - water is what our body uses to lubricate the joints.
  • Releases toxic waste products - water flushes toxins out of vital organs, carries nutrients to your cells.
  • Improves skin - When the skin is properly hydrated, it looks plump and more radiant.
It just makes sense that the most important part of getting fit and healthy should be our very first challenge. So we are going to get started in the right direction. For some of you, this will be a breeze. But then for some of you it will be a learning process. I totally understand. I, too, used to hate water. Probably because at one time I was such a Diet Dr. Pepper fanatic! I was consuming as much as a six pack a day and very little water.

One of the things that helped me was I invested in a 32 oz. tumbler. I simple fill it with ice water and keep it at my workstation during the week. I make a conscious effort to drink at least 2 tumblers full each day and most often 3! Another thing that helped me was drinking through a straw. Funny as it sounds, I tend to drink more when I use a straw. I also make it a point to drink water with my meals and when I workout. So it is nothing for me to drink 128 oz of water or more each day!

We will start logging our accountability tomorrow! If you miss a day, no worries. Just try to catch up as soon as possible. Looking forward to making this a YEAR OF SUCCESS!!! So let's get ready to BRING IT!!


Saturday, January 1, 2011

New Year Success - Turning our Goals into Action Plans

It's HERE!!! Whether or not you were there at the first tick of the clock past midnight, YOUR NEW YEAR HAS ARRIVED! Today is the BIGGEST DAY of the year! Today is the day we begin setting our path and making our way to the most successful year ever! I'm so excited and reviewing my goal list as we speak! This year is going to be our year. I can just feel the positive energy all around me! Who is with me? So what are your plans for today? This is the day you make the most IMPORTANT TO DO LIST for the entire year! This is the day you turn those resolutions into GOALS with ACTION PLANS!

When getting ready to write your goals be sure to use "positive affirmations." Instead of saying "I want to" or "I will try," use statements that begin with "I WILL", "I CAN" or "I AM." Our realities are merely a reflection of our self-talk and inner thoughts. These thoughts are what form our beliefs. By using our goals as positive affirmations, we challenge any negative thoughts by creating targeted statements that are reinforcing our goals and creating how we see ourselves as we want to be!

Today I want each of you to take the list of goals from our goal planning exercise. Re-write these into "positive affirmations." So if you wrote something like, "I want to want to weigh 30 pounds less," re-write it to say "I will lose 30 pounds." By choosing what we say and how we say it, we are building our power inside to resist the negative and creating the person we truly are. Also be careful to not use negative words in your affirmation, so instead of saying "I will not overeat," say something like "I will practice portion control." Negative words tend to make us feel we are being "told to do something" and it takes the power away from us. We really want affirmations to empower us and let us know we are in charge of our destiny.

When you wrote out your list during that 20 minutes, you were unleashing the flood of energy inside of you that was filled with hopes and dreams. Your opportunity to believe in all the possibilities you have inside you. Those were things (even as crazy as some may have seemed) that you would really like to see happen.

After you have re-written your goals from the exercise into positive affirmations, I want you to separate and put them into one of the following categories: HEALTH, WEALTH, CAREER, RELATIONSHIPS, PERSONAL GROWTH, LIFESTYLE and SPIRITUALITY.

HEALTH: Anything to do with your "physical well-being and physical self" which could include your fitness, nutrition, weight, appearance, hairstyle, quit drinking caffeine, quit smoking etc.

WEALTH: Anything that improves your "financial well-being" which could include your budgeting, investing, opening savings accounts, debt repayment, spending money, etc.

CAREER: Anything to do with "what you do to create wealth or self-worth" which could include your job, business, skills, mentoring someone, coaching, etc.

RELATIONSHIPS: Anything that "builds and enhances your relationships" such as time with family, friends, co-workers, a date night with your spouse, etc.

PERSONAL GROWTH: Anything that "builds your knowledge" about something you want to do or learn which could include going back to school, taking a business course, studying nutrition, reading, time management, etc.

LIFESTYLE: Anything that has to do with "how you live" which could include buying a new home or new car, remodeling the kitchen, taking a cruise to Alaska, going on a family vacation to Disney, etc

SPIRITUALITY: Anything that brings you "peace and tranquility" this could include commitments to your faith, attending your church, practicing meditation, anything that brings you inner peace.

After you get these sorted into categories, start prioritizing them by giving each a deadline you would like to have it accomplished. This should help you determine whether or not your goals are short-term or long-term and which are most important to you. Then I want you to pick the top three you would like to begin focusing on. These are the ones we will begin to work on by giving them action statements. Once you've done the process it will be easy to come back and develop your action plans for the remaining ones.

Let's say one of your goals is "to lose 30 pounds." First you are going to look at the goal and ask yourself "why" is this important to you. Perhaps, because it would alleviate the stress to your joints and help relieve some of the symptoms of osteoarthritis or it would make you feel better about yourself and improve your self-confidence, etc. The point is by knowing "WHY" we are doing something our goal has relevance and importance. If our goals are important enough to us we will find our "HOW" to get it done.

So you would re-write the goal as "I will lose 30 pounds." Then yourself a deadline to accomplish your goal. Something like, "I will lose 30 pounds in 90 days." Now comes the "how" or your action plan. How do you specifically plan to accomplish your goal. Action plans simply define the steps we must take to achieve the goal. So it will look something like this:

1. I will "PUSH PLAY" and exercise at least 30 minutes a day.
2. I will schedule my workouts into the WOWY Super Gym and invite at least two people to join me.
3. I will post my accountability to the Cinderella Pact thread daily.
4. I will practice portion control.
5. I will follow my menu planner and preplan my weekly meals each Sunday.
6. I will drink 8 (8 oz.) glasses of water each day.
7. I will track my calories daily.

The possibilities are endless. It is so much easier to bring our goals to life when we understand why they are important to us. Remember, when the "why" is strong enough we will find our "how."

After you get your goals and plans of action down on paper the next thing is to EXECUTE your plan. I suggest posting your goals where you will be able to visit them daily. By reading our affirmations we make them part of our subconscious and self-talk. And remember this is exactly what are beliefs are based on and those beliefs become our reality! I keep mine posted at my computer desk, then every morning as I plan out my day with my "to do" list, I am always certain to add the steps necessary I need to take that day to ensure I am working towards my goal.

But it isn't just as simple as getting them on paper and reading them...we actually have to do the work too. This is where some people will slowly lose steam. So we are going to make sure you don't. So how are we going to do this? By making sure our goals are MEASURABLE! We are going to have to give ourselves some mini targets to hit. Kind of like mile markers on our journey to make sure we are staying on course.

So in this scenario, I would suggest you probably do bi-weekly weigh-ins. Losing at least 1-2 pounds of weight a week is a safe, realistic and attainable mini target to measure your progress. You don't want to weigh too often because it could become discouraging especially since we know how easily our weight can fluctuate. You will also want to take measurements bi-weekly. This way if the scales is being EVIL, and we all know how unpredictable it can be, at least you will get a fair assessment if you're on track with your goal because losing body fat is an important measure in your goal for weight loss, too.

Next always EVALUATE your progress. If  you haven't made progress in a couple of weeks, it is possible you need to review your action plans and make some changes to help ensure you are making progress. The key here is not to reassess your GOAL but the ACTION STEPS TO MAKE IT HAPPEN. You never want to change your goal, only what you must do to get there.

This is just a little bit to get us started. Another useful tip I use in setting goals is keeping them SMART. Smart goals are simply: S=Specific; M=Measurable; A=Attainable; R=Realistic; T=Timely.

I hope this helps you with your goal planning.


Keep Bringing It!