Working in a gym this time of year all I hear about is "New Year Resolutions". Most of these resolutions involve weight loss, healthy eating habits, or hitting the gym more often. So often though, these resolutions fail because of pressure, lack of planning, or lack of commitment.
Many of you may have written down a resolution or two already or you may plan on doing so soon. I think specific goals are important to success and I believe change is necessary for growth. So how can you be successful with your 2012 resolutions? My suggestion? Set SMART goals.
Specific - "I want to lose weight," is a very general goal. Set a specific goal, such as I want to lose X pounds by May 1. Or, I want to walk for 20 minutes three times a week.
Measurable - Make sure you can measure your progress towards your goal. Just saying "I want to eat better," doesn't have any outcome. What does better mean? Try setting a goal of eating a salad for three meals a week or giving up fried food.
Attainable - The likelihood of you completely overhauling your lifestyle and being able to stick with it is slim. Choose a series of small goals and work up to your major goal. Do you want to be in the gym six days a week? Start by going twice a week, then add a day after you master that. Just make sure your goals are doable for you and your life right now. They should be challenging without feeling like a burden.
Realistic - Don't compare yourself to everyone else. When it comes to health and wellness, each individual is different. Set goals that are realistic for your lifestyle. Do you hate mornings? Don't set a goal to workout five mornings a week before work. Instead, work out over lunch or after work. Will a gym membership strap you for cash? Choose to do in-home work outs instead.
Timely - Always set goals with a specific time frame in mind, say it out loud, mark it on a calendar, and commit to it. Make sure you set a long term goal, but always have a short term goal (at least within three months) as well.
Setting SMART goals will help you be more successful in achieving results. In my opinion, you are better off choosing to make a lifestyle change at an "off" time. For example, don't put so much pressure on January 1st just because it sounds good. You can make a lifestyle change any day of the month, week or year. I suggest choosing a random day so that you don't feel the pressure of next month, next Monday, or next year.
I am proud of the accomplishments so many of you have achieved so far in this challenge. We have five weeks left of the challenge. Let's all start 2012 off right!
Happy 2012!!!
"The only person who can tell you that you can't is you."
Becky
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Sunday, December 25, 2011
Sunday, November 6, 2011
Fall 2011 Health Challenge
Welcome to the Fall 2011 Health Challenge! I am so excited that you decided to take steps to lead a healthier life. The goal - at the end of 12 weeks you have adopted a few healthy behaviors that will become a permanent part of your every day life. Hopefully, you will learn a little bit about yourself and feel better and make steps towards your health goals.
Here is a recap of the challenge guidelines:
Basics
Start Date: Monday, November 7
End Date: Sunday, January 30
12 week challenge
Behaviors are self monitored and self reported on the Monday of each week. You can send me an email, Facebook message, or text.
Buy-in is $5 and is due within the first two weeks of the challenge. Standings will not be released until all buy-in monies have been collected.
The Challenge
Core Behaviors (You will get a point for completing each of these, everyone does these 5 behaviors):
Each day you eat 2 cups of fruit (or one average size piece of fruit, 1/3c of dried fruit)
Each day you eat 3 cups of veggies (1/2 cup of cooked cruciferous vegetables, 2 cups of leafy vegetables, you can count beans as well, but not potatoes)
Each day you drink 64oz. of water
Each day you do at least 30 minutes of cardiovascular exercise (these can be done 30 consecutive minutes, or broken up in to 10 or 15 minute segments)
Each day you do at least 20 minutes of strength training (only 3 points possible a week)
If you have a "perfect" week, you can get 31 points each week.
Everyone will pick at least ONE additional behavior (you can have as many as you want), that they want to work on. This additional behavior is a personal goal of something you want to do or something you want to give up, in addition to the core behaviors. For example, my extra behavior goals are; doing yoga once a week, eating 2 or less desserts a week, not drinking more than 2 alcoholic drinks in a sitting. Each time you break this behavior you owe $1 to the pot that will be split by the winners.
Winning and Prizes Awarded
The winner will be determined only by total points from core behaviors at the end of the challenge. The top three people with the most points will split the money at the end.
Whoever owes the least amount to the pot in the end will be a prize (whoever breaks their "extra" behavior the least amount of times).
Both Thanksgiving and Christmas week, the person with the most points in that individual week, will win a prize.
(For all prizes, I don't count. While I will participate and share my scores, I can't win :)).
Weekly Blogs
Weekly blogs will include standings along with the total in the pot. Each week a health-related topic will be covered. I will not be sending out weekly emails, so please follow the blog or bookmark it. Also, if you use Facebook, as me as a friend and I will add you to the Health Challenge Group. I will post standings here as well as links to articles, tips, etc.
As always, please feel free to ask me any questions, suggest topics, or talk with me about challenges you are having. Use the group as a source of motivation, competition, challenge, and support. I'm looking forward to the fall challenge with all of you! Good Luck!!
Becky
Here is a recap of the challenge guidelines:
Basics
Start Date: Monday, November 7
End Date: Sunday, January 30
12 week challenge
Behaviors are self monitored and self reported on the Monday of each week. You can send me an email, Facebook message, or text.
Buy-in is $5 and is due within the first two weeks of the challenge. Standings will not be released until all buy-in monies have been collected.
The Challenge
Core Behaviors (You will get a point for completing each of these, everyone does these 5 behaviors):
Each day you eat 2 cups of fruit (or one average size piece of fruit, 1/3c of dried fruit)
Each day you eat 3 cups of veggies (1/2 cup of cooked cruciferous vegetables, 2 cups of leafy vegetables, you can count beans as well, but not potatoes)
Each day you drink 64oz. of water
Each day you do at least 30 minutes of cardiovascular exercise (these can be done 30 consecutive minutes, or broken up in to 10 or 15 minute segments)
Each day you do at least 20 minutes of strength training (only 3 points possible a week)
If you have a "perfect" week, you can get 31 points each week.
Everyone will pick at least ONE additional behavior (you can have as many as you want), that they want to work on. This additional behavior is a personal goal of something you want to do or something you want to give up, in addition to the core behaviors. For example, my extra behavior goals are; doing yoga once a week, eating 2 or less desserts a week, not drinking more than 2 alcoholic drinks in a sitting. Each time you break this behavior you owe $1 to the pot that will be split by the winners.
Winning and Prizes Awarded
The winner will be determined only by total points from core behaviors at the end of the challenge. The top three people with the most points will split the money at the end.
Whoever owes the least amount to the pot in the end will be a prize (whoever breaks their "extra" behavior the least amount of times).
Both Thanksgiving and Christmas week, the person with the most points in that individual week, will win a prize.
(For all prizes, I don't count. While I will participate and share my scores, I can't win :)).
Weekly Blogs
Weekly blogs will include standings along with the total in the pot. Each week a health-related topic will be covered. I will not be sending out weekly emails, so please follow the blog or bookmark it. Also, if you use Facebook, as me as a friend and I will add you to the Health Challenge Group. I will post standings here as well as links to articles, tips, etc.
As always, please feel free to ask me any questions, suggest topics, or talk with me about challenges you are having. Use the group as a source of motivation, competition, challenge, and support. I'm looking forward to the fall challenge with all of you! Good Luck!!
Becky
Subscribe to:
Posts (Atom)