With the holidays comes a plethora of goodies. All sorts of tasty treats that we usually don't indulge in seem to make their way to our kitchen counters, and very frequently into our mouths. Now, I am all about moderation when it comes to eating and exercising...and I think that there is nothing wrong with allowing for occasional indulgences. HOWEVER, it seems that with the holidays there are so many reasons to indulge they become far more than occasional. As the holidays come to an end there are many thoughts of improving eating and exercise habits. This is a great thing to aspire for. With that being said, I have a little piece of advice for you.
Create for yourself a setting for success. If you have holiday treats and candies adorning your shelves and countertops, the chances of you walking by them and snagging a bite or two are a lot greater. With extra bites of treats and goodies you are stunting your progress towards improvement! So...My advice to you is to GET RID OF IT. All of it. Deplete your home of the temptations that are stopping you from getting where you want to be. I bet there is a lot of junk that you will never even miss. Do a pantry/fridge clean out of the foods that aren't doing much for you and replace them with the healthy and nutritious foods that will benefit you!
Tis the season for healthy food choices and achieving your goals!
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Sunday, January 6, 2013
Wednesday, January 2, 2013
My Goals for 2013
I always like to write out a few goals to work towards for the new year. I think it helps to give you something to work towards, and keeps you motivated. I DON'T think you should set goals that are unrealistic, and will only cause you to beat yourself up. Setting yourself up for failure is the quickest way to make no progress at all. :)
My health goals for 2013 are...
1) Broaden my healthy cooking palate. I want to learn to make at least 12 new dishes, one per month.
2) Take some dance classes. I grew up dancing, and I miss it. It is such an awesome way to workout and I want to get back into it.
3) Keep up my current exercise plan of 3 cardio interval workouts per week & 3 circuit/resistance intervals per week.
4) Improve my plank hold time.
5) Keep exploring the Paleo way of eating.
What are some of your goals for the new year??
My health goals for 2013 are...
1) Broaden my healthy cooking palate. I want to learn to make at least 12 new dishes, one per month.
2) Take some dance classes. I grew up dancing, and I miss it. It is such an awesome way to workout and I want to get back into it.
3) Keep up my current exercise plan of 3 cardio interval workouts per week & 3 circuit/resistance intervals per week.
4) Improve my plank hold time.
5) Keep exploring the Paleo way of eating.
What are some of your goals for the new year??
Tuesday, January 1, 2013
Welcome 2013! HAPPY NEW YEAR!!
Goodbye 2012. Hello 2013!! I love the fresh start that the new year brings. We sent 2012 away with a party last night.
I have always been big into goal setting. I think there is a lot to be said about acknowledging goals, and writing them down, and working towards improvement. I always love looking over my last years goals to see what I've accomplished and what I can still work on.
My goals from last year were...
1. Run a full Marathon - CHECK! I ran the Utah Valley Marathon with my sister which was a tough/awesome experience.
2. No Candy/Treats/Sugar with the exceptions are frozen yogurt and mentos. - I did pretty well with this one! I think there is always room for improvement. I allowed myself some free days.
3. Record my food. - I am actually happy to say that I failed with this one. I was an overly diligent food recorder until I started eating Paleo, and then I stopped recording my food which was really scary for me. Up until March 2012 when I started eating paleo I could probably have shown you a food journal from the past 5 years. I have become better at intuitive eating which I never thought was possible with me. (I see a new post in the making)
4. Improve my photography skills..this translates over into improving my lil' bliggity blog so it counts as health and fitness. I did pretty well with this one, but there is still room for improvement, and I'm happy to say the blog improvement is still in the works! Hopefully to be unveiled this week!
I'll be posting my new goals for 2013 tomorrow! How did you do on your goals from 2012??
Saturday, July 7, 2012
I love when people accomplish their goals :)
Happy Saturday! This morning I was able to go and run one of my best friends (and clients) in as she completed her first half marathon. It was so fun to see her accomplish something that she worked so hard for. Congrats Jenna!! Love you girl!
I love being able to see people accomplishing goals that they work so hard at! I know that Jenna would say that she had ups and downs throughout her training, but she just kept at it. I think this is the way it is with anyone trying to accomplish health and fitness goals, or any sort of goals for that matter. There are always going to be road blocks. Injuries come, family parties full of all your favorite foods may thwart your diet, you may have a lack of energy, or whatever other thing may come at you...BUT, achieving hard things will only happen when you move past the pitfalls and keep going.
I think I may have said this one thousand times...CONSISTENCY. Consistency is what is going to help you achieve your goals!
I think I may have said this one thousand times...CONSISTENCY. Consistency is what is going to help you achieve your goals!
DAY# 7: 7 Triceps Pushups
These are hard! Start by doing them on your knees if you need to. When you build up the strength to do them on your toes do that!
Monday, February 27, 2012
Do What You're Told.
Today I got to go to the dentist. Aren't I lucky? I actually really like my dentist. He is a family friend, and he does a really great job. I just don't like the dentist in general. Make sense? Good. So today was time for the fabulous bi-annual check up, in which the hygienist tells me I need to floss more and then sends me out the door with a return appointment to get my cavity(s) filled. Dread.
Well, at my last cleaning, my hygienist and I got into a conversation about how I should floss more, which lead into a conversation about how she should exercise more. We both began to laugh a little, and promised that next time we saw each other we would DECIDE to do what we were told. It's kinda funny how our jobs are fairly similar.
At her job, she gives people the preventative advice they need to save themselves the pain of cavities and mouth issues. Those people then go forward deciding if they want to brush, floss, etc. They know that if they would floss and brush everyday they will be more than likely to remain cavity-less.
At my job, I give my clients advice they need to lose weight, achieve positive health, feel better, and look better. They then leave with the information I give them and decide if they want to follow or not. They know if they do so, they will see positive results. If they don't, things will either stay the same or possibly worsen.
WELL. I will have you know...since my last cleaning, I took her challenge to heart. I did what I was told. I flossed every night, and brushed with my Sonicare. I put the good habits the dentist recommended into practice. I felt reeeaal good going into my appointment today knowing I did what I was told to do. I didn't have to cross my fingers, and hope that my few days last ditch efforts at flossing made up for the prior six months I hadn't flossed. (Let's be clear that I am an obsessive teeth-brusher. Call me a germ-a-phobe, but I don't like putting my hands in my mouth...hence...I hate flossing.)
Good news...All my hard work paid off. Aside from one minor little spot he was worried about, the Doc said he could tell my flossing and brushing habits were MUCH better. YAY! The hygienist confessed that she felt bad she hadn't lived up to her end of the deal, and next time I came in she was going to be able to report that she had been exercising four times a week.
BOTTOM LINE:
- I still don't like the dentist.
- When you put the principles of good habits into action...good things happen.
- Consistency with GOOD habits will help you to achieve positive results. AKA: You can't floss the night before the dentist and expect them not to notice your plaque buildup. You can't exercise for one day and expect your weight to drop dramatically the next day. It just DOES NOT work that way. Consistency.
- Do what you are told. (when you know it is good advice)
What positive practices have you turned into good habits? Do you hate going to the dentist as much as I do?
At her job, she gives people the preventative advice they need to save themselves the pain of cavities and mouth issues. Those people then go forward deciding if they want to brush, floss, etc. They know that if they would floss and brush everyday they will be more than likely to remain cavity-less.
At my job, I give my clients advice they need to lose weight, achieve positive health, feel better, and look better. They then leave with the information I give them and decide if they want to follow or not. They know if they do so, they will see positive results. If they don't, things will either stay the same or possibly worsen.
WELL. I will have you know...since my last cleaning, I took her challenge to heart. I did what I was told. I flossed every night, and brushed with my Sonicare. I put the good habits the dentist recommended into practice. I felt reeeaal good going into my appointment today knowing I did what I was told to do. I didn't have to cross my fingers, and hope that my few days last ditch efforts at flossing made up for the prior six months I hadn't flossed. (Let's be clear that I am an obsessive teeth-brusher. Call me a germ-a-phobe, but I don't like putting my hands in my mouth...hence...I hate flossing.)
Good news...All my hard work paid off. Aside from one minor little spot he was worried about, the Doc said he could tell my flossing and brushing habits were MUCH better. YAY! The hygienist confessed that she felt bad she hadn't lived up to her end of the deal, and next time I came in she was going to be able to report that she had been exercising four times a week.
BOTTOM LINE:
- I still don't like the dentist.
- When you put the principles of good habits into action...good things happen.
- Consistency with GOOD habits will help you to achieve positive results. AKA: You can't floss the night before the dentist and expect them not to notice your plaque buildup. You can't exercise for one day and expect your weight to drop dramatically the next day. It just DOES NOT work that way. Consistency.
- Do what you are told. (when you know it is good advice)
What positive practices have you turned into good habits? Do you hate going to the dentist as much as I do?
Sunday, February 26, 2012
See Megan Run: 12 Miler and splitting long runs & rewards
I had a busy weekend and knew I was going to have to do my 12 mile long run on Friday this week instead of Saturday. I also knew this was going to be tricky to figure out because I had some things going on Friday that made my timing a long run difficult. I finally figured out I would have time to squeeze in 4.5 miles in between morning clients, and then 7.5 right when I got done training. I was somewhat worried about splitting up the miles, but I ended up being SO glad I did. Both segments of my run went AWESOME.
My goal pace from my training schedule was 9:50 minute miles, and I ended up doing 9:40 for 9.5 of the miles and 9:00 for the other 2.5.
Fuel: I had cereal suicide for breakfast. A mixture of Kashi Go Lean Crunch, Special K protein plus, and Raisin Bran.
My thoughts?
Well, running an actual marathon doesn't depend wholly on one long run. It is an accumulation of correct training over a long period of time. This being said, I think there definitely is necessity in having long runs so that you can mentally and physically experience what they feel like, and recognize what you need to do to prepare to get through them. BUT, I think there is nothing wrong with splitting a few long runs here and there. It can make some of those days when the long runs seem impossible a lot more manageable. In talking to some of the AVID marathoners I work with they agreed.
What are your thoughts? Have you ever split up your long runs into segments? Do you have rewards for your goals? You should!!
My goal pace from my training schedule was 9:50 minute miles, and I ended up doing 9:40 for 9.5 of the miles and 9:00 for the other 2.5.
Fuel: I had cereal suicide for breakfast. A mixture of Kashi Go Lean Crunch, Special K protein plus, and Raisin Bran.
After my 4.5 I had to go back to training clients, and somewhere in between training and my next segment of running I had a piece of Kamut bread with some peanut butter and honey. It did the trick.
I was really nervous about this 12 miler because my 10 miler wasn't my favorite. This run was a whole different story. Aside from some chafing under my arms, (I had some chamois butter, but I didn't take the time to put it on...I wished I would have) the run felt so good. My joints, muscles, insides all felt great. It reminded me that I actually do like to run sometimes. Let's hope that keeps up. :)
I rewarded myself with a pedicure. My feet were very pleased. I am all about rewards for good efforts!
Setting goals, and giving yourself non-food rewards like pedicures, new music, a massage, or a new shirt can make reaching those small goals a lot more exciting! They are a great way to celebrate accomplishments. Map out the goals you have for yourself whether it be with weight loss, nutrition, race times, etc and determine what your rewards will be when you reach those milestones!
SO...about splitting up my run. I was super nervous that this might defeat the whole purpose of doing a long run. I did some research on doing so, and these were the pros and cons I found.
CONS:
- There is a part of marathon training that is very mental. Being able to talk yourself through long runs is definitely a part of that mental preparation.
- Physically, long runs are a necessary part of your preparation as well. There is something important about logging the necessary miles.
- You don't have two segments of time to complete a marathon.
PROS:
- Dividing up a long run can help mentally. Sometimes knowing you are running a shorter distance makes getting those runs in much easier.
- There are a lot of studies that show that splitting up mileage in a day can be beneficial. It allows you to get your miles in without fully letting your muscles recover, so you are still receiving the same effect.
- It can help to prevent injury for slower runners. Speedy runners can pound out a lot more mileage in two hours than slower runners can. Many marathon experts discourage runs over 2.5 hours in marathon training, regardless of the speed and mileage.
My thoughts?
Well, running an actual marathon doesn't depend wholly on one long run. It is an accumulation of correct training over a long period of time. This being said, I think there definitely is necessity in having long runs so that you can mentally and physically experience what they feel like, and recognize what you need to do to prepare to get through them. BUT, I think there is nothing wrong with splitting a few long runs here and there. It can make some of those days when the long runs seem impossible a lot more manageable. In talking to some of the AVID marathoners I work with they agreed.
What are your thoughts? Have you ever split up your long runs into segments? Do you have rewards for your goals? You should!!
Saturday, January 7, 2012
Steppin' Up Saturday
Happy Saturday! I woke up to a winter surprise from my window. It was like almost 60 degrees a couple days this past week, so this was quite unexpected.
It's weather like this that makes me want to stay inside all day...lucky for me I happen to love my Saturday workouts. Otherwise I might have been tucked away in bed alllll day. The gym was JAM packed. I walked in and EVERY single piece of cardio equipment was taken except for the stairs. I was actually planning on running and doing some weights today, but the exercise gods seemed to want me to step it up a bit. Literally.
Post gym, I was itching to climb a few more stairs, so we went down the endless stairs at the Marriott Center to go to the BYU basketball game.
It was a fun game. BYU killed them. Towards the end of the game it was announced that Yogurtland would give anyone who had their ticket stub from the game 5 free ounces of Yogurt if the Cougars made it to 80 points. You'd better believe they had my full attention at that point. They made the last shot at the LAST possible second. It was crazy. I will cheer for free frozen yogurt at ANY time. You'd better believe I will be redeeming that this week!
I had a GREAT first week of the new year. I felt like I really stuck to my eating goals, and killed it with my workouts. It is amazing how much better I feel when I am in a good routine. It gives me momentum to keep going. I'm feeling the motivation! I hope you are sticking with your goals as well!
What was your Saturday workout? If you attend a gym is it JAM PACKED with resolutioners? How was your first week of sticking to your goals? If you feel like your week hasn't gone so well don't get discouraged! Restart now, and begin that progress!
My Workout was as follows:
CARDIO:
60 mins of intervals on the elliptical
5 min warm up level 8
4 sets of quick intervals (1 min level 8, 2 min level 12, 2 min level 16)
5 min catch my break level 10
10 min level 12
5 min level 8
5 min level 12
5 min level 8
5 min cool down level 5
I usually don't sweat very much when I work out. I don't know if it is because my body is more used to it or what, but today I was DRIPPING.
WEIGHTS:
Nothing too fancy today. My legs were toast, and I wanted a full body workout so I was more concerned with hitting all the upper body muscle groups.
3 sets of 15 assisted pull ups
alt with
3 sets of 15 Prisoner Squats
3 sets of 12 triceps pull downs (30 lb)
alt with
3 sets of 15 push ups
3 sets of 15 squats with a single arm upright row on the right (15 lb db)
alt with
3 sets of 15 squats with a single arm upright row on the left (15 lb db)
Post gym, I was itching to climb a few more stairs, so we went down the endless stairs at the Marriott Center to go to the BYU basketball game.
What was your Saturday workout? If you attend a gym is it JAM PACKED with resolutioners? How was your first week of sticking to your goals? If you feel like your week hasn't gone so well don't get discouraged! Restart now, and begin that progress!
Monday, January 2, 2012
Back and Ready to Get After It!
There is nothing like sitting in the car for 10 hours to make you wanna get moving! I just got home from an INCREDIBLE break at home, and tomorrow it's back to reality. Am I ready for it? Yes, and no. I am ready to be back to a good solid workout routine, a great eating schedule, and a better sleep schedule, but I could go back and hang with my fam forever :)
I am excited about my goals for 2012 and tomorrow it is time to get back at it, full force. I am still mapping out exactly what I want my workout schedule to look like in preparation for my marathon and still working around my strength training. With training for races previously I've found that it can be hard to find the time and energy to get adequate strength training workouts in with so many hours running, but I'm determined to figure out a program that will work for me.
I hope your start to the new year has been great! If you haven't set your goals yet, start today! Don't forget that you are capable of far more than you realize. Push yourself to reach the goals that you've been dreaming of. You can do it! Here we come 2012!!
I am excited about my goals for 2012 and tomorrow it is time to get back at it, full force. I am still mapping out exactly what I want my workout schedule to look like in preparation for my marathon and still working around my strength training. With training for races previously I've found that it can be hard to find the time and energy to get adequate strength training workouts in with so many hours running, but I'm determined to figure out a program that will work for me.
I hope your start to the new year has been great! If you haven't set your goals yet, start today! Don't forget that you are capable of far more than you realize. Push yourself to reach the goals that you've been dreaming of. You can do it! Here we come 2012!!
Sunday, January 1, 2012
Oh Hello 2012...
Happy New Year! We did it. We made it to 2012. I must say I'm excited to have a fresh start at my goals, but I'm a little bit sad to see the holidays over so quickly. I'm mostly sad to go home tomorrow, but we won't even get into that just yet. I'm going to live up my last day here in sunny, beautiful, Arizona.
Last night we partied hard.
I am definitely a goal setter. I always have been. I like to have something to measure myself against, and improve on. The New Year is definitely a time for goal setting, and I always like to use this time to make some resolutions as to how I am going to improve in the upcoming year.
I was looking back at my goals from last year, and they were as follows.
Last night we partied hard.
Hot chocolate. Fireworks. Hot air balloons. Card Games...and lots of family, friends, and neighbors to enjoy the hooplah
My sister and her hubby throw a mean New Years Eve party.
I am definitely a goal setter. I always have been. I like to have something to measure myself against, and improve on. The New Year is definitely a time for goal setting, and I always like to use this time to make some resolutions as to how I am going to improve in the upcoming year.
I was looking back at my goals from last year, and they were as follows.
1. Run a
half marathon in under 1:45
2. Run another marathon
3. Add
another Sugar Free Year
4. Record
Food
5. Add yoga to my fitness routine
Sadly...because of injuries 1&2 weren't possible. I did great with 3, decent with 4, and unfortunately yoga made an appearance until like March. I could definitely keep working on that.
I am excited about my health and fitness goals for 2012
1. Run a full Marathon (Being has how I've already signed up I feel great about this one!)
2. No Candy/Treats/Sugar (I did great with this one, but I let myself have some free days over the holidays and it made me feel disgusting. I really am better with just cutting it out completely) My exceptions are frozen yogurt and mentos. :)
3. Record my food.
4. Improve my photography skills..this translates over into improving my lil' bliggity blog so it counts as health and fitness.
Let's do this 2012!! What are your goals for the new year? Do you have plans as to how you're going to accomplish them?
Thursday, December 29, 2011
Committed.
Here comes the new year right around the corner.
And I already am committed to one of my goals for the year.
Run another marathon.
I'm registered, which means I'm committed.
I am trying to forget that I swore to myself at mile 20 of the Salt Lake City Marathon in 2009 that I would never find myself in that position again. Funny how the amazing experience of finishing something so tough can change your thought process. Crossing the finish line of marathon is one of the coolest experiences ever. The end.
So, Utah Valley Marathon 2012 here I come. This time I get to do it with my fabulous sister.
This means we'll have a whole new segment of See Megan Run as I document my training process. I can't wait?
Who's with me? I know some of you are running the same race! Let me know if you're going to be trekking through this process alongside me.
And I already am committed to one of my goals for the year.
I'm registered, which means I'm committed.
I am trying to forget that I swore to myself at mile 20 of the Salt Lake City Marathon in 2009 that I would never find myself in that position again. Funny how the amazing experience of finishing something so tough can change your thought process. Crossing the finish line of marathon is one of the coolest experiences ever. The end.
So, Utah Valley Marathon 2012 here I come. This time I get to do it with my fabulous sister.
This means we'll have a whole new segment of See Megan Run as I document my training process. I can't wait?
Who's with me? I know some of you are running the same race! Let me know if you're going to be trekking through this process alongside me.
Sunday, September 25, 2011
Set it. Don't Forget it.
I am going to make this simple.
I love Monday's for one reason, and one reason alone. I always feel reinvigorated to get moving again. It seems to be a great day to get back on track after the weekend is over. I know many of you have said you feel the same way....so. Let's start this Monday of RIGHT.
Set a goal for THIS week.
Just one.
One thing you can focus on specifically throughout this week.
Something that is measurable, and achievable.
Something that will help you move forward in the direction you want to progress in.
Set it. Don't forget it.
My goal is to get in a great high quality lifting workout in Monday-Thursday before I head down to Lake Powell.
Let's start this week off right.
What is your goal going to be?
I love Monday's for one reason, and one reason alone. I always feel reinvigorated to get moving again. It seems to be a great day to get back on track after the weekend is over. I know many of you have said you feel the same way....so. Let's start this Monday of RIGHT.
Set a goal for THIS week.
Just one.
One thing you can focus on specifically throughout this week.
Something that is measurable, and achievable.
Something that will help you move forward in the direction you want to progress in.
Set it. Don't forget it.
My goal is to get in a great high quality lifting workout in Monday-Thursday before I head down to Lake Powell.
Let's start this week off right.
What is your goal going to be?
Tuesday, September 20, 2011
Eating With a Purpose
As I was working out this morning I had a thought. Well, I had a lot of thoughts, but one that wasn't about how much I still love the song Pumped Up Kicks, or how I was already hungry for my morning snack of almonds. I started thinking about the whole process of working out and eating.
The entire process of the energy we expend, and the calories that we eat coupled with specific exercise and goals can be quite complicated; there is no doubt about that. Each person's body is so different, and our goals are all different as well, BUT...I feel like my thinking this morning could apply to everyone.
To put it simply, we need to eat to achieve the body we want.
I have said it nineteen million times before...we are what we eat.
If you are wanting your body to be lean, strong, and rid of fat...then maybe you should eat accordingly. Eating what you know you should fifty percent of the time and what you know you shouldn't fifty percent of the time isn't going to fuel your body to get the results you want. Eating 50/50 average will actually probably just keep you average...just about where you've been.
Eating a diet filled with sugar and garbage isn't going to help you look the way you want to, and it won't help you to feel the way you want to either. If you want to feel great and look great, then you should probably eat accordingly.
If you haven't realized yet that the way that you eat most DEFINITELY has a direct effect on the way you feel, realize it now. Food is fabulous. We are meant to enjoy it, but for some reason there is a disconnect in people's minds about food and body.
If you want to look great....if you want to feel great...then eat great. It is as simple as that.
Oh and other thoughts that crossed through my mind this morning had a lot to do with the fact that I go to Lake Powell in T-minus 9 days. I am in charge of food for a group of about 25-30 people. I can't WAIT to show you what the menu is. A whole weekend FULL of recipes that are healthy AND delicious.
Are YOU eating the way you should be to achieve the results that you want? If you aren't you have to decide how bad you really want it. What is a goal you can set to make a change in this area?
The entire process of the energy we expend, and the calories that we eat coupled with specific exercise and goals can be quite complicated; there is no doubt about that. Each person's body is so different, and our goals are all different as well, BUT...I feel like my thinking this morning could apply to everyone.
To put it simply, we need to eat to achieve the body we want.
I have said it nineteen million times before...we are what we eat.
If you are wanting your body to be lean, strong, and rid of fat...then maybe you should eat accordingly. Eating what you know you should fifty percent of the time and what you know you shouldn't fifty percent of the time isn't going to fuel your body to get the results you want. Eating 50/50 average will actually probably just keep you average...just about where you've been.
Eating a diet filled with sugar and garbage isn't going to help you look the way you want to, and it won't help you to feel the way you want to either. If you want to feel great and look great, then you should probably eat accordingly.
If you want to look great....if you want to feel great...then eat great. It is as simple as that.
Oh and other thoughts that crossed through my mind this morning had a lot to do with the fact that I go to Lake Powell in T-minus 9 days. I am in charge of food for a group of about 25-30 people. I can't WAIT to show you what the menu is. A whole weekend FULL of recipes that are healthy AND delicious.
Are YOU eating the way you should be to achieve the results that you want? If you aren't you have to decide how bad you really want it. What is a goal you can set to make a change in this area?
Monday, August 22, 2011
Improving Your Heath with Baby Steps
I have a fabulous client that I have been working with for about three years. She is seriously AWESOME. We got her ready for a wedding, worked of the weight from two babies, and have been through many hours at the gym together...many hours of baby steps.
When she came to me as a client starting out I remember sitting down with her and asking her to keep track of her food for the next week. She did and brought back a fairly blank food chart. Most days looked something like this.
Monday
Taco Bell
Mt Dew
Monster
Tucanos
When we would talk about her making food changes, our goals were things like..."Try to be more specific when writing down food"...and..."only drink one Monster a day." For those who are very health conscious, those goals seem extremely easy to reach, but for this client it was very difficult.
Months passed, and this clients goals started to change to goals like...choose Subway over Taco Bell when eating out, or choose to drink Diet Coke over Mt. Dew. Baby steps of progress.
Still more time passed and the goals turned to things like; try to eat at home (We're talking Lean Cuisines and Eggs and Toast.) Again, depending on where you are at on your health journey these may seem like easy goals, but to this client, reaching these goals were more like reaching milestones.
Fast forward to last week. This client of mine was asking me questions about the amount of sodium that is in foods, and how to incorporate more healthy fruits and vegetables into her kids and husbands meals. Her goals are more focused on eating at home, and the quality of food that she is eating.
After our conversation, she left and I sat there in awe almost. I realized just how far she has come in her journey. She still has some progress that she needs and wants to make to reach her goals, but she makes baby steps toward progress every day, and that is what matters. What I really admire in her is she has really tried to make her changes part of her lifestyle, and not just a quick fix weight loss solution.
It is amazing the things you can do with baby steps. Yes, weight loss can be hard. Yep, achieving your fitness goals may seem very difficult, whatever they may be. However, the truth is, you will be surprised at what you can accomplish if you will simply stick to your goals. You may take some steps backwards, and you may have discouraging days, but don't give up! You can do amazing things! Baby Steps!!
What are some goals you have reached by taking baby steps? I would say all of my fitness and health goals (running a marathon, losing weight, achieving strength and endurance goals) have all been accomplished by baby steps. One day at a time is the only way you can do it. What are some goals you are working towards that are going to take baby steps?
Monday
Taco Bell
Mt Dew
Monster
Tucanos
When we would talk about her making food changes, our goals were things like..."Try to be more specific when writing down food"...and..."only drink one Monster a day." For those who are very health conscious, those goals seem extremely easy to reach, but for this client it was very difficult.
Months passed, and this clients goals started to change to goals like...choose Subway over Taco Bell when eating out, or choose to drink Diet Coke over Mt. Dew. Baby steps of progress.
Still more time passed and the goals turned to things like; try to eat at home (We're talking Lean Cuisines and Eggs and Toast.) Again, depending on where you are at on your health journey these may seem like easy goals, but to this client, reaching these goals were more like reaching milestones.
Fast forward to last week. This client of mine was asking me questions about the amount of sodium that is in foods, and how to incorporate more healthy fruits and vegetables into her kids and husbands meals. Her goals are more focused on eating at home, and the quality of food that she is eating.
After our conversation, she left and I sat there in awe almost. I realized just how far she has come in her journey. She still has some progress that she needs and wants to make to reach her goals, but she makes baby steps toward progress every day, and that is what matters. What I really admire in her is she has really tried to make her changes part of her lifestyle, and not just a quick fix weight loss solution.
It is amazing the things you can do with baby steps. Yes, weight loss can be hard. Yep, achieving your fitness goals may seem very difficult, whatever they may be. However, the truth is, you will be surprised at what you can accomplish if you will simply stick to your goals. You may take some steps backwards, and you may have discouraging days, but don't give up! You can do amazing things! Baby Steps!!
What are some goals you have reached by taking baby steps? I would say all of my fitness and health goals (running a marathon, losing weight, achieving strength and endurance goals) have all been accomplished by baby steps. One day at a time is the only way you can do it. What are some goals you are working towards that are going to take baby steps?
Monday, August 15, 2011
Sunday Strolling; Burn Some Leisure Calories
Some Days in Utah are just unbelievably beautiful. I hope everyone gets a chance to see how pretty the expansive mountains are when they are so green. I wish I took more time to go and enjoy being in the midst of them, but you know how it is...life gets crazy.
This weekend I was able to enjoy the pretty mountain scenery on both Saturday and Sunday. Sunday I went to one of the prettiest weddings I've EVER attended. It was amazing. The big party was held up at the bride's home located in the mountains. It was unreal. I failed to bring my camera, but if I get some pics I will post them.
Yesterday, my friends and I did one of my FAVORITE things. We grabbed our bikes and longboards and went riding in the canyon. This is the canyon I usually run in all summer long, but since I haven't been running as much I was SO happy to get up there. It is breathtakingly beautiful.
It was the perfect Sunday afternoon activity. We had SO much fun. We just sang and talked and laughed the whole way down. It was another great reminder to me that there are so many great ways to be active aside from just getting together and eating, which we may or may not have done previous to the biking... Sunday is usually my rest day, but this was a great little calorie burning bonus that I felt great about.
After a whole weekend of being outside I've decided I must have some sort of mosquito bait in my blood. I am pretty sure I ended up with about 50 mosquito bites and they're killing me. Any remedies you'd like to share?
My challenge to you for the week? Instead of meting a friend or family member for lunch or ice cream, decide instead to meet for a walk or a bike ride. You will feel SO good after! What are your favorite leisure ways to burn some extra calories? I love riding my cruiser.
This weekend I was able to enjoy the pretty mountain scenery on both Saturday and Sunday. Sunday I went to one of the prettiest weddings I've EVER attended. It was amazing. The big party was held up at the bride's home located in the mountains. It was unreal. I failed to bring my camera, but if I get some pics I will post them.
Yesterday, my friends and I did one of my FAVORITE things. We grabbed our bikes and longboards and went riding in the canyon. This is the canyon I usually run in all summer long, but since I haven't been running as much I was SO happy to get up there. It is breathtakingly beautiful.
After a whole weekend of being outside I've decided I must have some sort of mosquito bait in my blood. I am pretty sure I ended up with about 50 mosquito bites and they're killing me. Any remedies you'd like to share?
My challenge to you for the week? Instead of meting a friend or family member for lunch or ice cream, decide instead to meet for a walk or a bike ride. You will feel SO good after! What are your favorite leisure ways to burn some extra calories? I love riding my cruiser.
Sunday, July 10, 2011
Challenge Yourself. What's it gonnna be this week?
Today our church lesson was about goal setting and improving. It got me thinking about setting goals in general and how important it is to be working at something. I know some people are goal setters and some people aren't. It is definitely a matter of what works for you. With a lot of my clients I have found that having a weekly goal to work at keeps them from falling off the wagon completely. Usually if an individual has a weekly or monthly focus they are constantly evaluating how they are doing, and even if they aren't %100 on their goal they are at least thinking about how they are adding up.
The amazing thing about setting goals, is you realize how capable you really are. So many individuals underestimate themselves when it comes to what they can do physically and by manner of will power. Push yourself. Stretch. Set a goal to do something this week that might seem a little challenging. Try to be better in one area or another.
A common formula used in setting your goals is to set SMART goals.
Mondays seem to be the "start over" day for a lot of people. Set a goal for yourself for this week. Run it through the SMART checklist and see if your goal measures up. Make THIS week the week you change. Make THIS week the week you start onto that healthy path that you have been thinking about for days, months, and maybe even years. Stop making excuses as to why you aren't going to change, and make this your week. I love the Nike, "just do it," motto. It is so true. Stop complaining, stop giving reasons why you haven't, and for goodness sake stop pushing your beginning date back further and further into the endless future. Just do it. Decide today what you're going to change, and start NOW.
What is your goal for the week? Do you have something you have been wanting to accomplish or start at that you haven't quite tackled yet? Make it a priority this week. You will never accomplish goals that you don't give priority to. Give yourself a time line. Make your goal SMART. Just do it.
Don't forget. You have until tonight at midnight to enter in July's Music Mix Giveaway!
The amazing thing about setting goals, is you realize how capable you really are. So many individuals underestimate themselves when it comes to what they can do physically and by manner of will power. Push yourself. Stretch. Set a goal to do something this week that might seem a little challenging. Try to be better in one area or another.
A common formula used in setting your goals is to set SMART goals.
S = SPECIFIC
M = MEASURABLE
A = ATTAINABLE
R = REALISTIC
T = TIMELY
Mondays seem to be the "start over" day for a lot of people. Set a goal for yourself for this week. Run it through the SMART checklist and see if your goal measures up. Make THIS week the week you change. Make THIS week the week you start onto that healthy path that you have been thinking about for days, months, and maybe even years. Stop making excuses as to why you aren't going to change, and make this your week. I love the Nike, "just do it," motto. It is so true. Stop complaining, stop giving reasons why you haven't, and for goodness sake stop pushing your beginning date back further and further into the endless future. Just do it. Decide today what you're going to change, and start NOW.
What is your goal for the week? Do you have something you have been wanting to accomplish or start at that you haven't quite tackled yet? Make it a priority this week. You will never accomplish goals that you don't give priority to. Give yourself a time line. Make your goal SMART. Just do it.
Don't forget. You have until tonight at midnight to enter in July's Music Mix Giveaway!
Thursday, June 30, 2011
10 Weight Loss Tips that Work and 10 that just won't
For those who are looking to lose weight, wasting your time with ideas, behaviors, and diets that don't work can make the process even more frustrating. I deal with individuals trying to lose weight and become more healthy and in doing so, I have experienced and seen a lot of trial and error firsthand. I have seen success and failure. I know many of you are on the same path, striving for your own success and hopefully these tips will help you along the way.
What DOES work. In no particular order...
1. Journaling Your Food I say it all the time. Food journaling is the BEST way to lose weight. Being accountable for the food you are eating is only going to happen if you start to recognize what exactly it is that you are eating.
2. Increasing Your Protein. If you feel like you are eating healthy, but aren't seeing results there may just be some small tweaks that you need to make in your diet. One of these tweaks may be increasing the percentage of protein you are eating while decreasing some of the complex carbohydrates. Here are some easy tips if you need power up your protein.
3. Eating Clean. Processed food is usually packed with sugar, refined flour, and words you can't read. I can promise you the closer you keep your diet to clean unprocessed foods, the better off you will be.
4. Increasing your Cardio. This includes interval training. When you are trying to get the weight off you that you have packed on over the years, you have to burn off the excess. The best way to do that is with a combination of increased cardio, resistance training, and a healthy diet. If you want to see weight loss I'd suggest 60 mins 5-6 days a week.
5. Resistance Training. The best way to increase your metabolism is to increase the amount of calories your body is burning all the time. To do this you must increase your lean muscle mass. To increase your lean muscle mass you have to get lifting weights. It is a key part of weight loss. Resistance training works.
6. Portion Control. Watching what you are eating is definitely important, but actually taking into account that a serving of cereal (calorie-wise) isn't necessarily a bowl of cereal may take some getting used to. If you aren't watching your portions, you are more than likely eating more than you think.
7. De-Grazing. Stopping by the kitchen each time you pass it to grab a little bite of this or handful of that could be what is sabotaging your diet. Those calories add up, whether they fill you up or not.
8. Cutting Out Sugar. For those who have a sweet tooth, I realize this is the last thing you want to hear. Getting rid of the excess refined sugar is a VERY good way to drop some lbs. Most sugary items are just excess in your diet. Candy and treats are the extras we add in on top of our meals, so cutting them out means you are getting rid of calories.
9. Planning Ahead. This is one of the BIGGEST keys to success. Knowing what you are going to eat helps you to avoid last minute trips through the drive through, or binge meals that come because you are too hungry to care about anything else. Planning ahead allows you to have snacks on hand, and will keep you eating regularly which will keep your blood sugar at bay. All of this is conducive to weight loss.
10. Find a Buddy. Have a friend get involved in getting healthy with you. Get in on a weight loss challenge. Create a contest for your family, friends, or co-workers. Having some healthy competition may just be the best motivator for you to keep up with your goals. Have a buddy to exercise with. It may keep you in line and keep you from skipping workouts.
And the things that DON'T Work.
1. Exercising Endlessly without watching you food intake. Unfortunately, people think that exercise automatically means you get to eat whatever you want. If you are going for weight loss this isn't so. Think of exercise more as like the bonus calorie burn you get in for the day. Focus on your food. It will be the key to your success.
2. Having the "I deserve this" Mindset. When you feel like you deserve foods you are giving into your emotional eating. This leads to over eating which can lead to weight gain. What you really deserve is to look and feel healthy and happy.
3. Sneaking Handfuls. As I mentioned above. These unaccounted for "extras" will be just the thing to keep you maintaining your weight, or gaining. Don't let all your hard work go to waste by thinking small bites here and there don't matter. Guess what? They do.
4. Crash Dieting. Trying to follow crazy diets may help you see success for a couple of weeks or a couple of days, but in the end you are just fooling with your metabolism. Instead of giving into crazy diets, give into a healthy lifestyle that you can maintain and will help you to see long lasting results in a method that you can live with.
5. Forgetting to sleep. Sleep is SO important. Many people don't realize that it is so important to weight loss. Your body has to have time to recover and repair itself. Lack of sleep can lead to poor habits that can cause weight gain. Trust me, making sleep priority will benefit your weight loss success.
6. Eating out. You most certainly can eat out and eat healthy. I do it all the time. BUT, the truth of the matter is, most people don't. Most people see their trips to go out to eat as splurge times, even if they happen more frequently than they should. The truth of the matter is when you aren't preparing it you don't always know exactly what is going into your dish. You also tend to over eat in these situations.
7. Believing you'll just have to accept how you were, "made." I hate this excuse. If you don't like the way you feel and look. Change it. Genetics will tell you how your weight is distributed, but your caloric balance is what is determining your actual weight.
8. Eating processed foods. You really are what you eat. It is just the way it is, so eat good foods. Create a healthy expressing on the outside of the good, wholesome, nutritious foods you are taking in on the inside. Put the effort into your meals. You are worth it.
9. Hating Your Exercise/Eating regimens. Find healthy recipes and a workout routine that you enjoy. Do things that make you happy and make you feel good. If you don't, you will always be hating and dreading your workouts and your meals. A healthy lifestyle should be enjoyed, not dreaded! When you do things you love you will find it easier to stay motivated.
10. Do the same things and expect different results. If you don't make changes, you aren't going to see changes. That is the bottom line. Stop complaining about the way you look and feel if you aren't willing to do something about it. Change is possible, but it requires effort.
What are some of thing rules you've stuck by to see success in your journey for weight loss and achieving better health?
What DOES work. In no particular order...
1. Journaling Your Food I say it all the time. Food journaling is the BEST way to lose weight. Being accountable for the food you are eating is only going to happen if you start to recognize what exactly it is that you are eating.
2. Increasing Your Protein. If you feel like you are eating healthy, but aren't seeing results there may just be some small tweaks that you need to make in your diet. One of these tweaks may be increasing the percentage of protein you are eating while decreasing some of the complex carbohydrates. Here are some easy tips if you need power up your protein.
3. Eating Clean. Processed food is usually packed with sugar, refined flour, and words you can't read. I can promise you the closer you keep your diet to clean unprocessed foods, the better off you will be.
4. Increasing your Cardio. This includes interval training. When you are trying to get the weight off you that you have packed on over the years, you have to burn off the excess. The best way to do that is with a combination of increased cardio, resistance training, and a healthy diet. If you want to see weight loss I'd suggest 60 mins 5-6 days a week.
5. Resistance Training. The best way to increase your metabolism is to increase the amount of calories your body is burning all the time. To do this you must increase your lean muscle mass. To increase your lean muscle mass you have to get lifting weights. It is a key part of weight loss. Resistance training works.
6. Portion Control. Watching what you are eating is definitely important, but actually taking into account that a serving of cereal (calorie-wise) isn't necessarily a bowl of cereal may take some getting used to. If you aren't watching your portions, you are more than likely eating more than you think.
7. De-Grazing. Stopping by the kitchen each time you pass it to grab a little bite of this or handful of that could be what is sabotaging your diet. Those calories add up, whether they fill you up or not.
8. Cutting Out Sugar. For those who have a sweet tooth, I realize this is the last thing you want to hear. Getting rid of the excess refined sugar is a VERY good way to drop some lbs. Most sugary items are just excess in your diet. Candy and treats are the extras we add in on top of our meals, so cutting them out means you are getting rid of calories.
9. Planning Ahead. This is one of the BIGGEST keys to success. Knowing what you are going to eat helps you to avoid last minute trips through the drive through, or binge meals that come because you are too hungry to care about anything else. Planning ahead allows you to have snacks on hand, and will keep you eating regularly which will keep your blood sugar at bay. All of this is conducive to weight loss.
10. Find a Buddy. Have a friend get involved in getting healthy with you. Get in on a weight loss challenge. Create a contest for your family, friends, or co-workers. Having some healthy competition may just be the best motivator for you to keep up with your goals. Have a buddy to exercise with. It may keep you in line and keep you from skipping workouts.
And the things that DON'T Work.
1. Exercising Endlessly without watching you food intake. Unfortunately, people think that exercise automatically means you get to eat whatever you want. If you are going for weight loss this isn't so. Think of exercise more as like the bonus calorie burn you get in for the day. Focus on your food. It will be the key to your success.
2. Having the "I deserve this" Mindset. When you feel like you deserve foods you are giving into your emotional eating. This leads to over eating which can lead to weight gain. What you really deserve is to look and feel healthy and happy.
3. Sneaking Handfuls. As I mentioned above. These unaccounted for "extras" will be just the thing to keep you maintaining your weight, or gaining. Don't let all your hard work go to waste by thinking small bites here and there don't matter. Guess what? They do.
4. Crash Dieting. Trying to follow crazy diets may help you see success for a couple of weeks or a couple of days, but in the end you are just fooling with your metabolism. Instead of giving into crazy diets, give into a healthy lifestyle that you can maintain and will help you to see long lasting results in a method that you can live with.
5. Forgetting to sleep. Sleep is SO important. Many people don't realize that it is so important to weight loss. Your body has to have time to recover and repair itself. Lack of sleep can lead to poor habits that can cause weight gain. Trust me, making sleep priority will benefit your weight loss success.
6. Eating out. You most certainly can eat out and eat healthy. I do it all the time. BUT, the truth of the matter is, most people don't. Most people see their trips to go out to eat as splurge times, even if they happen more frequently than they should. The truth of the matter is when you aren't preparing it you don't always know exactly what is going into your dish. You also tend to over eat in these situations.
7. Believing you'll just have to accept how you were, "made." I hate this excuse. If you don't like the way you feel and look. Change it. Genetics will tell you how your weight is distributed, but your caloric balance is what is determining your actual weight.
8. Eating processed foods. You really are what you eat. It is just the way it is, so eat good foods. Create a healthy expressing on the outside of the good, wholesome, nutritious foods you are taking in on the inside. Put the effort into your meals. You are worth it.
9. Hating Your Exercise/Eating regimens. Find healthy recipes and a workout routine that you enjoy. Do things that make you happy and make you feel good. If you don't, you will always be hating and dreading your workouts and your meals. A healthy lifestyle should be enjoyed, not dreaded! When you do things you love you will find it easier to stay motivated.
10. Do the same things and expect different results. If you don't make changes, you aren't going to see changes. That is the bottom line. Stop complaining about the way you look and feel if you aren't willing to do something about it. Change is possible, but it requires effort.
What are some of thing rules you've stuck by to see success in your journey for weight loss and achieving better health?
Monday, April 11, 2011
Oh For Fabulousness Sake
Monday. It comes whether we like it or not doesn't it? It's great when Mondays go well isn't it? Mine definitely did.
Work this morning was all sorts of great. The usual work sort of Monday, but in a great way.
After work I went and met up with Janae and Ashley at The Pizza Factory...you know my love for the PF salad bar. Well, lucky for me, these girls share my love. I stole this pic from Janae.
We sat and ate our mile high salads and talked all about running, eating, exercise, and on and on and on. It made me re-realize how much it helps to have good support in our endeavors to be healthy.
I am so lucky to be surrounded by positive supportive people who let me rant and rave about everything health and fitness all the time; My family, my friends, my clients, my neighbors, my bloggy buddies, strangers I run into at the store, and anyone else that comes into my path...like it or not ;) I have great workout buddies. I have lots of willing mouths to test out my newest culinary creations. I even have lots of listening ears with encouraging words for when I feel like all my hard work isn't paying off. It helps SO much.
I hope that in with my clients, friends, and in my writing I can be a support system for the people around me as well. Find some positive support to hold you accountable, keep you thinking about your goals, remind you that there are ups and downs, and help you to achieve success.
Don't forget...
You CAN do it. Whatever your goal may be. A certain weight loss, a certain race time, a new lifestyle. It is possible.
It will only be possible if you continue to try. We all have crappy weeks, days, and moments of weakness where we want to throw our hands in the air and give up. Don't. You CAN do it.
Don't be afraid to push yourself. One of the things I've learned more than anything else in my job is that people underestimate themselves. You are capable of a lot more than you give yourself credit for.
Don't be afraid to try things that may be scary or new or may seem hard. You'll probably surprise yourself.
Injuries heal. Set backs are simply small steps back so you can REALLY see how far forward you've come. You'll continue forward and surpass what you thought were your limits.
You are strong and you are capable. Don't give up. You CAN do it.
Who is your support system? I have always been so lucky to have great examples to follow in my mom and my sisters, but have received amazing support in all I do from my whole family and all of my incredible friend, and my blogging buddies of course! What are some accomplishments you've made that may have seemed extremely hard at first? Running the SLC marathon was a HUGE on for me. My non-sugar eating has also been a big thing for me!
Work this morning was all sorts of great. The usual work sort of Monday, but in a great way.
After work I went and met up with Janae and Ashley at The Pizza Factory...you know my love for the PF salad bar. Well, lucky for me, these girls share my love. I stole this pic from Janae.
Sorry for the photo-plagiarism Janae my dear. I'll pay you back with a Maverick ice cream cone?
These girls are awesome and SO motivating. Janae has been training her TAIL off for the Boston Marathon, and has had some injuries which might stop her from running it. :( She is insane in the membrane, in such a good and incredibly speedy way. Ash is training for the Ogden Marathon, and has been running like a maniac as well.We sat and ate our mile high salads and talked all about running, eating, exercise, and on and on and on. It made me re-realize how much it helps to have good support in our endeavors to be healthy.
I am so lucky to be surrounded by positive supportive people who let me rant and rave about everything health and fitness all the time; My family, my friends, my clients, my neighbors, my bloggy buddies, strangers I run into at the store, and anyone else that comes into my path...like it or not ;) I have great workout buddies. I have lots of willing mouths to test out my newest culinary creations. I even have lots of listening ears with encouraging words for when I feel like all my hard work isn't paying off. It helps SO much.
I hope that in with my clients, friends, and in my writing I can be a support system for the people around me as well. Find some positive support to hold you accountable, keep you thinking about your goals, remind you that there are ups and downs, and help you to achieve success.
Don't forget...
You CAN do it. Whatever your goal may be. A certain weight loss, a certain race time, a new lifestyle. It is possible.
It will only be possible if you continue to try. We all have crappy weeks, days, and moments of weakness where we want to throw our hands in the air and give up. Don't. You CAN do it.
Don't be afraid to push yourself. One of the things I've learned more than anything else in my job is that people underestimate themselves. You are capable of a lot more than you give yourself credit for.
Don't be afraid to try things that may be scary or new or may seem hard. You'll probably surprise yourself.
Injuries heal. Set backs are simply small steps back so you can REALLY see how far forward you've come. You'll continue forward and surpass what you thought were your limits.
You are strong and you are capable. Don't give up. You CAN do it.
Who is your support system? I have always been so lucky to have great examples to follow in my mom and my sisters, but have received amazing support in all I do from my whole family and all of my incredible friend, and my blogging buddies of course! What are some accomplishments you've made that may have seemed extremely hard at first? Running the SLC marathon was a HUGE on for me. My non-sugar eating has also been a big thing for me!
Saturday, January 1, 2011
Bring it on 2011.
Aren't they beautiful?
and aren't they beautiful?
These peeps are my parents (The Piano Man himself and my mama cita) and my sister Nichole and her awesome hubby. All such great people.
We had a great night. This was the first New Years Eve that I spent with my family instead of with my friends out on the town, since I was super young. We had such a great time. I loved every minute!
I chose this darling boy to be my new years sweetheart. Don't you just wanna eat him right up?? I'm not really sure why I look like a gremlin in this photo? You win some you lose some, right?
For as much as I think New Years Eve is overrated, I LOVE what the new year brings. I am a definitely list maker and a goal setter. I look forward to the new year to reevaluate what I've accomplished in the past year, and what I want to do to make the upcoming year better. I love using this time of year as a sort of, "recharge," for my clients as well. When you are making goals for the new year don't try to change the world in one day. The chances of you becoming a new person from December 31st to January 1st is pretty slim, so start small and build! If you want to become vegan, exercise for two hours every day, lose 70 pounds, and start cooking all three meals a day at home, and you think that isn't going to be overwhelming you have super human powers, and I'd like them...Start with one goal, one meal, one workout; whatever it takes to get you from one accomplishment to the next.
My health & fitness goals for 2011 are...
1. Run a half marathon in under 1:45 (I realize this is turtle pace to some of you, but after recovering from my foot injury I have to start somewhere!)
2. Run another marathon
3. Add another Sugar Free Year (exceptions: frozen yogurt & Mentos)
4. Record Food (The best way to keep myself in line. I enjoy it in this weird way.)
5. Add yoga to my fitness routine
This is my list for now...it still needs some tweaking...
Happy New Years!!! Did you have a Happy New Years Eve? Did you party hard? Go to bed early? Make a list of resolutions? Do you have goals for the new year?
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