Reach Your Fitness New Year’s Goals

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Setting New Year’s Resolutions is a tradition that offers us the hope of a fresh start and the momentum to make changes.  Unfortunately, it would seem that the tradition also involves the extreme let down of not achieving our goals.  According to  research done at the University of Scranton, only 8% of people achieve their New Year’s goals.

Here are some of my tips for setting and reaching your New Year’s resolutions.

  1.  Write down your goals

Think about it like this, have you ever went to the grocery store without a list?  If you have, I’m sure you found it a bit chaotic. You’re racking your brain trying to think of what you need and what you already have in your pantry or refrigerator.  When you have a list you feel more directed, you save time and you are less likely to throw junk food in your cart.

The difference between a goal and a dream is a deadline.  Steve Smith

2.  Tackle small goals daily

After you have written down your goals, the odds are pretty good that they are pretty general and that you may be trying to change too many habits at once.  This can easily lead to frustration which will diminish your initial enthusiasm.

If your goal is to lose 30lbs., this is a good BIG goal, but to accomplish that you need to break it down into smaller goals you can focus on everyday.

For example, some smaller goals could be to exercise 30 minutes 3 times a week and to drink more water. Nail those habits for the month of January then revise them in February to include eating more fiber rich foods everyday and exercising 4 days a week.

The 1st few weeks and months you will meet with resistance.  This is normal.  But you will get to the point where it doesn’t take as much effort to make these healthy choices.

If motivation is what gets you started.  Habit is what keeps you going.  Jim Ryan

3.  Practice positive self talk

Expect there to be slip ups.  How you talk to yourself in your mind during those moments can make or break your New Year’s resolutions.  Simply changing the tone of your inner dialogue can bring about so many positive changes in your life.

For instance, if you miss a day at the gym, try to catch yourself being overly critical and challenge those inner voices that say, “you are lazy, I knew you couldn’t do this, it’s pointless so you might as well give up.” Instead, choose to be your biggest supporter by talking yourself through those negative voices with these types of thoughts: “it’s okay you missed one day, but you will get the next workout.  Your health and fitness goals are important to you.  I believe in you.”

This is an area that I constantly have to be on my guard.  I’ve found that writing out positive statements in my journal and rereading them or positing them in places where I will see them daily has really helped.

Fear is what stops you…courage is what keeps you going.

4.  Bribe yourself fit

Even with the enthusiasm that comes with setting New Year’s resolutions there is some fear and self doubt that arises.  It’s important to make it light.  Just because it is difficult, especially at first, this doesn’t have to mean it can’t be fun.

One idea is to make a money jar or get yourself a piggy band and put a quarter in for every small win you make toward being healthy during the day.  Reward yourself when you decide that instead of watching 2 hours of TV you will only watch only one hour and walk the other hour.  Reward yourself for eating some healthy evening snack instead of a big bowl of ice cream.  Reward yourself for talking yourself through a slip up. You get the idea…

Another idea is to make a friendly wager with coworkers or friends toward some type of health/fitness goals.

The important thing that I want you to get is to lock into the moment when you make healthy choices, no matter how small, and appreciate them.  Compliment yourself and recognize your progress along the way.

5.  Surround yourself with positive people

Our friends have tremendous influence in our lives.  There is a research study that reports how obesity is “contagious” and that when we eat with other people, their food choices affect us.

I’m not suggesting that you have to kick your unhealthy friends to the curb, but you do need to start finding active friends who will inspire and challenge you.

It’s never too late to become what you might have been.  George Eliot

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12 Healthy Roadtrip Snacks

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We had been talking for awhile about going to Disney World, so when we found out we had four days open this month, we loaded up the car for a long road trip of almost 12 hours!  That’s a long time with plenty of opportunities for eating fast food and grabbing junk food at gas stations.  I wanted to make sure we were ready to hit the ground running the next day and not dragging because we ate crap the whole ride down to Orlando.  Here are the snacks I packed for us that also served as meal replacements.  I hope you find inspiration for your next road trip!

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Breakfast/lunch snacks

  1. Pack whole wheat bread
  2. organic nitrate and preservative free turkey and ham lunch meat.
  3. Peanut butter (you can bring food into Disney so make up some sandwiches to eat so you can save your money to eat somewhere really nice.)

Mini Fritattas  *I share this recipes at the end of the blog*

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Turkey veggie roll ups

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These are surprisingly really good!  Roll up 1-2 steamed green beans, a carrot slice and a strip of mustard.

It can be so hard to get in vegetables on the road so I worked them into those recipes.

Fresh Fruit:

  1. Tomatoes
  2. bananas
  3. grapes
  4. whatever you like

Veggies:

  1. green beans (boiled them for about 4 min.)
  2. celery slices
  3. carrots
  4. kale chips (my 1st time making these, and they’re not really my fav.)

For savory & sweet cravings:

  1. String cheese
  2. Pistachios (or your favorite nuts)
  3. Homemade granola (so worth making!)
  4. Peanut butter protein balls  https://healthyjustice.wordpress.com/2014/09/15/peanut-butter-protein-balls/

Drinks:

  1.  bottled water
  2. LaCroix  (I like how it gives you that carbonation but not all the additives as a soft drink.)

Other necessary items: 

  1.  cups & plates
  2. napkins
  3. plastic forks and spoons
  4. baby wipes
  5. hand sanitizer

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When we 1st got to Epcot!  I was so excited to be there!  I had my 1st full serving of a margarita at this lovely outdoor Mexican restaurant. Well Donny finished it off after the sun starting making me feel dizzy..

Some of the fun characters we got to meet and hug!

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My pipe dream has always been to be some Disney character at Disney Word;)  I did get to play “Ariel” a couple of times.  One of my most fond memories is getting to dress up as the Little Mermaid for a friend’s precious granddaughter’s birthday party.

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Going through the Smith Family Tree House was a one of my fun big kid moments!

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Although it was very commercialized, the magic and energy of the place was invigorating.  We are looking forward to our next visit and this time with the grandkids;)

Mini Fritattas

8 whole eggs and 4 whites

Almost the whole bunch of asparagus cut 1 inch thick

1/2 cup of mushrooms

1 tsp garlic

salt and pepper to taste

handful of spinach sliced up to sprinkle on top

1/4 cup of cheese *optional

  1.  steam asparagus for a few minutes.  Let them cool and then chop them.
  2. saute’ asparagus with mushroom (or your favorite veggies) for about 4-5 min. The last 30 sec. add a tsp of garlic.
  3. Mix up eggs and egg whites in a separate bowl.
  4. Spray a muffin pan with Olive Oil and fill each muffin tin with a small amount of the egg mixture.
  5. Put veggies into the muffin tins.
  6. Put in the rest of the egg mixture and top with shredded spinach and cheese.
  7. Bake for about 15 min at 350 degrees
  8. Let cool in the pan for a few minutes, before removing! Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can freeze these. To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.

*Add hot sauce to it to spruce it up some:)