Fitness Fatloss Muscle Network

Healthy and Fit in 2006: Seven Steps to Keeping Those Fitness and Weight Loss Resolutions

Want to be fit in 2006? Here's a really simple way to make your fitness and exercise goals a reality.

Another year has come and gone. The New Year is upon us. A time filled with fresh hope and anticipation. This year will be better for me. I WILL lose ___lbs. I WILL exercise regularly. I WILL eat healthy. I WILL ....

Eventually the comforting voice of the past speaks out, "Oh sure. Just like every other year. Save yourself the pain of failure. Just forget all that and have another cookie."

For some of us this voice speaks out sooner than for others. The excuses begin to trickle in, then they pour in like flood waters and before you know it you have fallen off the resolution wagon. Let's change things this year. Let's resolve to be fit in 2006!

Sounds great Christina but what's going to make this year different? Well for one thing I believe you are finally fed up enough with the way things have been, (otherwise you wouldn't still be reading!). And for another thing you have me now. I want to help guide you past the pain and frustration and help you finally attain your fitness goals.

An added bonus is that once you begin to see physical results, mental, emotional and sometimes even spiritual changes begin to occur. You begin to change fat into muscle, your clothes hang more loosely, you begin buying smaller sizes, you smile more often, your self confidence builds up, you begin tackling other tasks on your goal list and begin feeling more empowered. Can you see where this could take you?

Ready for your journey? Let's break it down step by step.

1. GOAL SETTING

Set realistic, specific and achievable goals. Take small steps towards big success. 1-2lbs per week is what you should expect to lose. Anything more will do more harm and could have the reverse effect. Taking things slow will be difficult because we want to lose the weight NOW. I know it seems as though we gained it overnight but we did not. Goals such as, 'I will lose 5 inches in 30 days' or, 'I will exercise every morning this week' are specific and attainable. Make goals daily, weekly, 30 day, 60 day.... Write your goals down and review them daily.

2. VISUALIZATIONS AND AFFIRMATIONS.

These go along with your goals. Create a clear picture of yourself having already achieved your goals. See yourself in that size __ outfit. How do you feel? How are you walking? Head high? Smiling? Picture every detail and burn it into your memory. Affirmations are more than simple positive statements we make. Affirmations build up belief in ourselves and belief is the key that gets our motors running. Make affirmations in the present tense, positive, short, specific and personalized with your name. Write them down and repeat them often with a lot of emotion and belief, visualizing as you say them. Some examples are: I love to exercise every day; I am in control of my eating; I have abundant energy and vitality; I love myself; I derserve good things.

3. EAT HEALTHY.

You are what you eat. Do not starve yourself. Your body will sense the lack of nutrition and go into storage mode slowing down your metabolism making it impossible to lose anything. Eat 5 to 6 small meals every day, no more than three hours apart. This allows your body to utilize more nutrients and speeds up your metabolism. It also keeps your blood sugar levels stable thus reducing cravings. Each portion should be no larger than your fist. To aid with this change eat on smaller plates. Eat foods that are low fat, high protein, and complex carbs such as brown rice, whole grains and lots of vegies. Drink at least 64ozs of water daily. Avoid fatty, sugary junk foods. Alcohol has lots of calories so try to avoid it. Get lots of fiber. This will keep you feeling full longer plus it will keep you regular. Take a multivitamin daily. A cheat day once in a while, (i.e. every other Sunday), will not hurt. If you really have the urge to eat bad for you foods during the day ask yourself, "Is this momentary pleasure worth risking all my efforts? Aren't I worth making lasting changes for and finally reaching my goals?"

The answer of course is, YES YOU ARE!

4. EXERCISE DAILY

This is nonnegotiable. First thing in the morning is the best time but no less than 2 hours after a meal. Alternate aerobics and strength training. Go for a 30-60 minute brisk walk every other day and work out with weights or resistance bands the next day for at least 30 minutes. Join a gym, hire a personal, get a friend involed. Whatever it takes to make you move it daily!

5. CHANGE IT UP.

Variety is the spice of life. It will keep you from burning out and giving up. Change your routine every 8-12 weeks. This will keep you working harder longer and keeps your workout fresh.

6. KEEP A JOURNAL.

Write down all your hopes, dreams, doubts, successes and failures. Keep your affirmations in it as well and read them often. Keep track of what works and what doesn't. Write down everything you're feeling. Your journal can be your best friend through this time.

7. NEVER GIVE UP.

If you miss a workout or eat something that is not in your meal plan don't completely throw in the towel. You are worth fighting for. Write in your journal why you were set back and keep moving forward.

If you give up on exercise and healthy eating, you give up on yourself. Make this year different. Stand up to yourself, for yourself. No one can do it like you can!

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Change is hard and should come gradual. This is going to be an uphill battle. Follw these steps to your success and see yourself at the top, VICTORIOUS!

These steps seem simple. This is the magic formula. Change nothing and nothing changes. Help is out there and not hard to find. Follow this guide to a more healthy you and you'll be FIT IN 2006!

(c) Copyright 2006 by Christina Jennings

Christina has been in the health and fitness industry over 16 years. For information on health and fitness products to aid you please visit http://fitness.jentegascbmall.com Please email questions to cmj@jentegascbmall.com