A New Year's Reflection

As I've mentioned before, I'm not a fan of New Year's resolutions.  I'm more a proponent of setting goals and working on changing things throughout the year rather than picking one day as the start to focus on self-improvement.  I feel the same way about Valentine's Day.  Why should one arbitrary day be a celebration of love?  Everyday should feel like Valentine's Day.  But I digress.

Whether you're a fan of resolutions or not, the New Year does give us a chance to reflect on the previous year and think about future possibilities.  But before you set out to change your life, you first need to figure out what you want to accomplish.  Goals are our designs for the future.  Here's a link to a great blog on 6 reasons why goals are important.

Once you figure out your goals, the next step is to figure out how you're going to make it happen.  In a previous post, I've discussed SMART goal setting.  SMART goals are ones that are specific, measurable, attainable, realistic, and timely.    Having a goal without having a specific plan of action is like trying to play a sport without having a game plan.  You might have some luck and happen to score occasionally, but you're success is going to be limited.  To quote Wayne Gretzky: "A good hockey player plays where the puck is. A great hockey player plays where the puck is going to be." A plan of action ensures that you're actively working toward living your best life rather than letting the days slip on by. 

Besides SMART goal setting, being held accountable also helps to achieve success.  Having someone monitor your progress and provide support can be the key to keeping you on track.  I'm a big fan of seeking out coaches/mentors in all areas of my life as I find that it helps me take my goals to the next level.

Here is my "deep thought" by Ralph Waldo Emerson to start off 2011 with:

No one can cheat you out of ultimate success but yourself.

Don't let yourself get in the way of living your best life.  But that doesn't mean you have to go it alone.  I'm always here to help you on your journey to use nutrition to look good, feel better, and perform at your best. 

Are You Using Speed Bumps as Stop Signs?

"Fall seven times, get up eight." - Japanese Proverb

It's hard to believe but we're already 6 weeks into 2010. Do those New Year's resolutions seem like a distant memory? Has the determination to live a healthier life already been shoved to the back of your mind as soon as you finished putting away the holiday decorations? Has your passion for changing your life been sucked away like water draining out of a bathtub?

February is a tough time for New Year's resolutions as this is when most people's new found resolve really drops off. I especially notice this effect in the gym when the numbers start to drop off and you don't have to challenge someone to a cage match in order to get some time on a treadmill.

Trying to maintain our healthy resolutions in the DC area has been especially difficult since we were slammed by not one but 2 blizzards in less than a week. Being trapped in our houses on and off for days with the only entertainment besides shoveling mainly involving sitting and eating has definitely been a challenge. Even going to restock up on healthy items at the grocery store has been difficult as the produce section was practically bare as delivery trucks couldn't get in to provide new stock. Just the sight of empty shelves is enough to make anyone want to hoard fresh lettuce and dance triumphantly in the aisle when scoring the last of the broccoli. The blizzards have definitely been a major speed bump to many people who are trying to stay on track.

So even if you weren't trapped in your house due to a blizzard, maybe you hit some speed bumps in terms of eating healthy and used them as stop signs to abandon your good intentions. After finishing off a bag of chips, you may think: "Well I ate some chips. I might as well keep going with the cookies and ice cream." The problem with this "all or nothing" way of thinking is that is allows us to continue overeating by giving ourselves permission to keep marching down an unhealthy path.

Speed bumps in healthy eating happen to all of us. It's what you do after hitting a detour that matters the most.

So even if you ate your way through the DC snowpocalyse, you have the power to stop, regroup, and get back on track. If you're feeling overwhelmed, stop and ask yourself: "What can I do today to get back to a healthy lifestyle?"

Maybe it's getting out to exercise or having fruit and yogurt for a snack instead of cookies or having some veggies with your dinner. Taking a small step is often enough to get you headed in the right direction again and make you feel empowered. You have the power to change your life. I know you can do it. And as always I'm here to help if you find that your speed bumps keep transforming into stop signs.

Next Stop 2010!

“I was going to take over the world...but I got distracted by something shiny.” -unknown

I'm not a big fan of New Year's resolutions. All the "shoulds" that run through our minds such as "I should exercise or I should lose weight" suddenly take on a new urgency. As January 1 arrives, we often think: "Okay, enough goofing off. I need to get back on track and get serious about getting healthy." Yet making a resolution without a having a plan of action is like saying you're going for a drive without bothering to fill up an empty gas tank. You may get in the car but you're not going to be traveling anywhere. Then we often quickly abandon our resolutions as frustration sets in because progress is not being made.

Instead of resolutions, I recommend setting goals instead. What's the difference you ask? To me, resolutions are intangible "shoulds" as mentioned above. Goals are "SMART" - specific, measurable, achievable, relevant, and time-bound. Goals provide a tangible plan of action. Let's take an example to look at the difference.

Resolution: "I should eat better."

Goal: "I will eat 2 pieces of fruit at least 5 days a week for the next month."

Besides being "SMART", goals also have to be realistic for your level of commitment and for your lifestyle. Before making a goal you need to ask yourself several questions:

• What are the habits that are keeping me from this goal?
• Am I willing to change these habits to accomplish the goal?
• Am I willing to put in the work to accomplish this goal?
• Is this change sustainable over the long-term?

Once you have identified your goals, the next thing to consider is what tools and assistance you need to help accomplish them.

As I work with my clients to help them reach their goals, we work together to create what I like to call their “I MAP”:

1. Information – With information overload, what is myth versus reality?

2. Motivation – What is the inspiration for making a change now?

3. Application – How does this info apply to my individual life?

4. Practice – What habits do I need to work on to achieve my goals?

If you’re feeling stuck, are ready to make a change, but are not sure how, I’m here to help. Let me help guide you with valid information as we work together to create your “MAP” for the New Year and get you moving in the direction you want to go.